Key Takeaways
- Gestational diabetes occurs when blood sugar levels rise during pregnancy.
- Most people can manage their blood sugar levels by making dietary changes.
- Follow our 5-day diabetes meal plan to start improving blood sugar levels.
Gestational diabetes mellitus (GDM) occurs when you have elevated blood sugar levels during pregnancy due to insulin resistance or insufficient insulin levels.
Insulin is an essential hormone for managing blood sugar levels, and without enough functional insulin, blood sugar levels can rise (known as hyperglycemia).
Fortunately, most people can manage elevated blood sugars during pregnancy through lifestyle and diet changes.
Interestingly, a review published in 2020 found that 70-85% of people with GDM demonstrated better glucose control through lifestyle and dietary management alone.
Keep reading to learn more about nutrition's vital role in managing blood sugar levels, and start improving your blood sugars by following our 5-day gestational diabetes meal plan.
Book an appointment with a gestational diabetes dietitian
Covered by insurance.
Book an appointment with a gestational diabetes dietitian
Covered by insurance.
Book an appointment with a gestational diabetes dietitian
Covered by insurance.
Gestational Diabetes Diet Guidelines
Your dietitian will follow evidence-based nutritional guidelines to help you manage GDM. Key recommendations include:
- Eating a minimum of 175g of carbohydrates daily.
- Eating a minimum of 71g of protein daily.
- Eating a minimum of 28g of fiber daily.
Additionally, while pregnant, it’s recommended to eat three meals with two to three snacks across the day.
Frequently eating balanced meals with carbohydrates, proteins, healthy fats, and fiber can support stable blood sugars and reduce the risks of glucose spikes.
Lifestyle Changes with Gestational Diabetes
Being pregnant is an exciting time, and taking care of yourself and your growing baby is the top priority.
If your blood sugar levels are going up during your pregnancy, you can make evidence-based changes to help bring your numbers down to a target range.
Complete Regular Physical Activity
Completing regular physical activity may help lower blood sugar levels and increase insulin sensitivity.
Ask your doctor which types of exercises (and intensity levels) are appropriate during your pregnancy.
Eat Regularly Throughout the Day
Aim to eat three meals daily, plus two to three snacks to help keep your blood sugar levels stable. If you have morning sickness (which can last all day)—ask your dietitian for tips on how to meet your nutrition goals while managing nausea.
Increase Your Fiber Intake
Most adults should aim for 28g of fiber per day or more.
Fiber is found in whole grains, legumes, fruits, vegetables, nuts, and seeds. It helps to slow down glucose breakdown in food, which delays sugar absorption into the bloodstream.
Monitor Your Blood Sugar Levels
A glucometer or a continuous glucose monitor is a blood sugar testing device that allows you to measure your blood sugar levels at home.
This data is personalized, and demonstrates how your blood sugar levels respond to different foods and physical activity.
You and your healthcare team can use this information to make meaningful changes and better control your blood sugar levels.
What to Eat with Gestational Diabetes
Learning more about the types of foods that impact your blood sugar levels is a great place to start your gestational diabetes education.
The key foods you want to familiarize yourself with are called carbohydrates. After eating, they’re metabolized and absorbed into the bloodstream in the form of simple sugars (called glucose).
Your muscles, tissues, and vital organs use these sugar molecules for fuel, and it’s vital to pick healthy choices that support stable blood sugar levels while pregnant.
Carbohydrates
Choose carbohydrates that are high in fiber to slow down glucose digestion and absorption into the bloodstream.
Below are a few examples of foods with carbohydrates you may recognize:
- Whole grains: quinoa, oatmeal, brown rice, millet, and buckwheat.
- Fruits: apples, blueberries, cantaloupe, peaches, raspberries.
- Vegetables: broccoli, mushrooms, onions, asparagus, cabbage (all varieties).
- Dairy: milk, yogurts.
- Legumes: kidney beans, black beans, white beans, pinto beans. These plant-based foods also contain protein, which further aids with satiety and blood sugar control.
Protein
Similar to fiber, protein also helps slow down glucose breakdown and absorption.
The American Diabetes Association suggests choosing lean or low-fat protein options whenever possible, and you should aim for a minimum of 71g daily.
At meals, you can include either animal or plant-based sources of protein. A few examples are listed below:
- Chicken and poultry.
- Fish and seafood.
- Eggs.
- Extra-lean ground beef.
- Tofu and tempeh.
- Beans, like lentils, kidney beans, chickpeas, etc.
You can also enjoy dairy products while managing your blood sugar levels, but try to pick products without any added sugars, such as plain low-fat Greek yogurt or plain low-fat cottage cheese.
For food safety during pregnancy, it’s recommended to choose pasteurized products—including cheeses, eggs, and milk.
Meal Plan for Gestational Diabetes
Below is an example of a 5-day meal plan for gestational diabetes. The portion sizes will vary depending on your nutritional requirements.
Day 1
- Breakfast: Hard-boiled egg on whole grain toast, served with fresh avocado, diced tomatoes, and baby arugula.
- Lunch: Tuna prepared with olive oil, kalamata olives, roasted peppers, red onion, and feta. Serve wrapped in a whole-grain tortilla with fresh lettuce.
- Dinner: Deconstructed slow-cooker cabbage rolls with ground turkey, shredded cabbage, canned tomato, onion, brown rice, garlic, and your favorite spices.
- Snacks: Trail mix with fresh fruit slices. In the afternoon, you can have plain low-fat Greek yogurt with berries and spices (try cinnamon and nutmeg).
Day 2
- Breakfast: Toasted whole grain English muffin with your favorite nut butter, and fresh berries. Sprinkle it with ground cinnamon and grated lemon zest.
- Lunch: mixed bean salad with fresh cucumber, tomato, sweet onion, cilantro, and diced avocado. Dress with olive oil and apple cider vinegar. Serve with a hard-boiled egg for protein.
- Dinner: Beef stir fry (with lean sirloin steak). Cook with onions, bok choy, peppers, garlic, and broccoli. Dress with a homemade sauce with sesame oil, soy sauce, rice vinegar, a small amount of orange juice, and grated fresh ginger. Serve over brown rice.
- Snacks: Air-popped popcorn seasoned with olive oil, chili powder, and garlic powder. In the afternoon, you can have fresh fruits with cottage cheese.
Day 3
- Breakfast: Boiled steel-cut oats with nuts, seeds, diced peaches, and unsweetened coconut flakes.
- Lunch: Quinoa-based chili with kidney beans, red peppers, canned tomato, onions, garlic, and carrots. Garnish with a dollop of low-fat sour cream and fresh jalapeno (if you can tolerate spice).
- Dinner: White fish, like haddock or cod, baked with capers, lemon juice, onion, and garlic. Serve with bulgur and a green salad on the side.
- Snacks: Low-fat plain cottage cheese with fresh berries. In the afternoon, you can have leftover popcorn from the day before.
Day 4
- Breakfast: Tofu scramble with sundried tomato, spinach leaves, red onion, and a spoonful of cheddar cheese. Serve over whole-grain toast.
- Lunch: Grilled chicken sandwich served on a whole grain bun. Add your favorite toppings like lettuce, tomato, onion, and pickles. Garnish with mustard and a small amount of mayonnaise.
- Dinner: Baked cauliflower and black bean bowl. Serve over quinoa and garnished with fresh tomato, bell peppers, and onions. Dress with a homemade cream sauce made with low-fat sour cream, water, garlic powder, and curry.
- Snacks: Chia seed pudding made with skim milk, garnished with fresh plum. In the afternoon, you can have fresh-cut vegetable sticks with your go-to dip.
Day 5
- Breakfast: Savory warmed lentils with spices, onion, kale, tomato, and served with whole grain naan or pita bread.
- Lunch: Buckwheat soup with turkey, sweet potato, carrots, celery, onions, garlic, and parsley. Serve with a side of fresh vegetables and hummus.
- Dinner: Baked salmon filet with lemon and garlic marinade, served with roasted squash, asparagus, and a side of herbed brown rice. To make herbed rice: add chopped fresh parsley and basil leaves, olive oil, pistachios, and a pinch of salt into cooked brown rice.
- Snacks: Wholegrain crackers with fresh cucumber and avocado dip; in the afternoon, you can have fresh fruits with cheese slices.
For more nutritious meal ideas, read our 7-day meal plan for pregnant women, breastfeeding meal plan, or prediabetes meal plan.
Can I Prevent Gestational Diabetes?
The Centers for Disease Control and Prevention suggest that women who are overweight or obese may reduce their risk of GDM by losing weight or being more physically active before conceiving.
While pregnant, women may reduce their risk of GDM by eating nutritionally balanced meals with delicious, fiber-rich foods. Receiving comprehensive nutrition counseling from a dietitian may also help.
Tips for Meal Preparation
It’s normal to experience fluctuating energy levels as you move through each trimester.
When you feel well, try to prepare several meals and store them in the freezer.
Your future self will be grateful because when you feel too tired to cook, you can grab a nutritious homemade meal from the freezer, reheat it, and enjoy it.
It is easier to be prepared when you have a well-stocked pantry and fridge.
Frozen and canned vegetables and fruits offer similar nutritional benefits as fresh produce but are often more affordable and very quick to prepare.
It’s a good food-safety practice to fully drain and thoroughly rinse any canned foods before eating.
Remember to also lean on others for meal preparation support during this time.
Consider having meal planning sessions with your partner or your close friends to make the experience more enjoyable.
Adding a social element can make the whole experience more fun and offload some of the cooking responsibilities.
Takeaway
Learning how to nourish yourself and manage your blood sugar levels can be stress-free with the right support network in place.
A gestational diabetes dietitian is expertly trained in the nutrition management of health, including prenatal and diabetes management.
Find a dietitian near you that accepts insurance through Nourish.
Do you have any of these insurances?
