Leslie Massey
Eating healthily is a crucial part of managing gestational diabetes. Eating well will help you to keep your blood glucose levels within your target range and provide your body with the nutrients it needs to support your growing baby. When you eat, your digestive system breaks most of your food down into glucose, which enters your bloodstream and, with the help of insulin, is used by your cells as fuel. However, if your body doesn't produce enough insulin, or your cells have a problem responding to it, too much glucose stays in your blood, and your blood sugar levels can get too high. This is why it's important to eat the right types and amounts of food when managing gestational diabetes.
What to eat when you have gestational diabetes in Australia
| Characteristics | Values |
|---|---|
| Carbohydrates | Eat small portions of carbs at each meal and snack, spread throughout the day. Choose wholegrain, lower GI options like grainy bread, brown rice, wholegrain cereals with bran and oats, or natural muesli. |
| Proteins | Include a quarter of a plate or palm-sized portion of lean protein like fish, skinless chicken, beef, tofu, eggs, nuts, or seeds. |
| Vegetables | Have some veggies like salad or cooked vegetables at every meal. Include half a plate or two cupped hands worth of non-starchy vegetables in different colours, such as carrots, eggplant, mushrooms, tomatoes, lettuce, or spinach. |
| Fruits | Eat two portions of fruit per day, choosing low GI options like apples, pears, citrus fruits, and stone fruits. |
| Fats | Reduce saturated fat intake. Use olive oil or canola oil instead of ghee or coconut oil. |
| Portion Size | Individual portion sizes may vary. Consult a dietitian for tailored advice on portion sizes and meal planning. |
| Snacks | Eat three smaller meals and two to three snacks between meals to maintain steady blood sugar levels. |
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What You'll Learn
Eat small portions of carbs at each meal and snack
Eating small portions of carbohydrates at each meal is a good way to manage gestational diabetes. Carbohydrates are an important part of a healthy diet, as they provide the body and brain with the energy they need to function properly. However, it is crucial to choose carbs with fibre and nutrients and to be mindful of portion sizes.
When it comes to gestational diabetes, the portion size of carbohydrates is crucial. It is recommended to eat a small portion of carbs at each meal and snack to avoid a spike in blood glucose levels. This means including a quarter of a plate or a fist-sized serving of lower-GI carbohydrates. Examples of low-GI carbohydrates include wholegrain cereals with bran and oats, natural muesli, grainy bread, brown doongara rice, and brown basmati rice.
It is also important to spread out carbohydrate intake throughout the day. This means having three smaller meals and two to three snacks between meals. This helps to keep blood sugar levels steady and within the target range. Additionally, it is beneficial to pair carbohydrates with protein and natural fats. For example, instead of having two slices of wholemeal toast with jam for breakfast, try having one slice of wholemeal toast with a poached egg.
Some general tips for choosing and portioning carbohydrates include opting for carbs with fibre and nutrients, such as whole fruits, dairy, and whole grains. It is also helpful to be mindful of the glycaemic index (GI) of foods, which indicates how quickly sugar is released into the bloodstream after consumption. High-GI foods, such as white bread, mashed potatoes, and most breakfast cereals, should be limited, while low-GI foods, which release glucose more slowly, are generally preferred.
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Include a variety of non-starchy vegetables and salad
Eating a variety of non-starchy vegetables and salads is a great way to meet your fibre needs and improve your digestive and overall health. Non-starchy vegetables are low in calories and carbohydrates, which means you can eat a relatively large quantity without it negatively impacting your health. They are also rich in vitamins, minerals, antioxidants, and fibre.
Non-starchy vegetables include broccoli, tomatoes, zucchini, carrots, cauliflower, spinach, and eggplant. Mushrooms are also non-starchy and can be cooked or raw, fresh, frozen, or canned.
When it comes to portion sizes, it is recommended to include half a plate or two cupped handfuls of non-starchy vegetables and salad with each meal. This will help to keep your blood glucose levels within your target range and provide your body with the nutrients it needs to support your growing baby.
It is important to note that while starchy vegetables like potatoes, corn, and beans can be controversial due to their high starch content, they can still be a healthy addition to your diet when consumed in moderation.
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$3.37
Consume lean protein such as fish, skinless chicken, or tofu
Lean protein should be a part of your diet when managing gestational diabetes. Include a quarter of a plate, or a palm-sized portion, of lean protein in your meals. This could be fish, skinless chicken, or tofu.
Fish is a great source of lean protein and is rich in omega-3 fatty acids, which are essential for your baby's growth and development. It is recommended to eat two to three servings of fish per week, and to choose a variety of fish low in mercury, such as salmon, tuna, or sardines. Skinless chicken is another excellent source of lean protein. By removing the skin, you reduce the amount of saturated fat and calories in your meal. Chicken is also a good source of B vitamins, which are important for energy metabolism and overall health. Tofu, a soy product, is also a great option for lean protein. It is low in calories and fat, and a good source of iron and calcium.
In addition to fish, skinless chicken, and tofu, there are other lean protein options to consider, such as eggs, nuts, seeds, and legumes. These foods provide variety and essential nutrients for you and your baby. Remember to include a balance of other food groups, such as non-starchy vegetables, and lower GI carbohydrates, to ensure a well-rounded and nutritious diet.
It is important to note that everyone's needs are different, and you may require slightly bigger or smaller portions. Consult with a dietitian to determine the right portion sizes and meal plan for you, to help manage your blood glucose levels effectively.
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Choose low-GI carbohydrates like brown basmati rice
Eating healthily is a crucial aspect of managing gestational diabetes. Eating well will help you to keep your blood glucose levels within a healthy range and provide your body with the nutrients it needs to support your growing baby.
When you eat, your digestive system breaks most of your food down into a type of sugar called glucose. Glucose is one of your body's main sources of energy. Glucose enters your bloodstream and, with the help of insulin (a hormone made by your pancreas), your cells use the glucose as fuel. However, if your body doesn't produce enough insulin, or your cells have a problem responding to the insulin, too much glucose stays in your blood, and your blood sugar levels can get too high.
All carbohydrates affect your blood sugar levels, so it's important to find the right balance for you. Your dietitian will probably advise you to eat a bit less carbohydrate with your meals and to spread them throughout the day rather than concentrating them in one meal. They'll also advise you to cut down on sugar-based carbs found in highly processed foods such as white bread, refined cereals, biscuits and cake.
Rice is a food that contains carbohydrates. To manage your blood sugar levels, you can swap regular white or brown rice for low-GI rice, such as brown basmati rice. Brown basmati rice has a moderate glycaemic index (GI) of around 50, making it a smart choice for managing blood sugar levels. Unlike white rice, brown basmati keeps its bran and germ layers intact, which adds more nutrients. A 100g serving of cooked brown basmati rice contains 1.8g of fibre, 0.6g of fat, and 110 calories. To keep its GI low, cook brown basmati with a 2:1 water-to-rice ratio and avoid overcooking. This preserves its nutritional integrity and benefits. Brown basmati pairs well with roasted vegetables or can serve as a base for hearty salads. These combinations make it particularly helpful for people managing conditions like gestational diabetes.
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Opt for healthy fats like olive oil and canola oil
Eating a healthy, balanced diet is crucial for managing gestational diabetes. It helps keep your blood glucose levels within a healthy range and provides your body with the nutrients it needs to support your growing baby. While it's important to not cut out fats and oils entirely from your diet, as they are essential for your baby's brain development, it is recommended to reduce your saturated fat intake. This is where opting for healthy fats like olive oil and canola oil comes into play.
Olive oil is a popular choice for a diabetes meal plan. It is rich in healthy monounsaturated fats, which can improve cholesterol levels and, ultimately, heart health. Extra-virgin olive oil, in particular, has been shown to lower blood pressure, protect against "bad" LDL cholesterol, and improve blood vessel function. Additionally, olive oil is packed with antioxidants, which help fight against diseases, including type 2 diabetes. It has a strong flavour, often described as grassy and peppery with a fruity aroma, making it an excellent choice for salad dressings, dips, and drizzling over roasted vegetables. However, it's best to avoid cooking with olive oil over high heat as it has a lower smoke point than other oils.
Canola oil, developed in Canada, is another healthy option. It is filled with healthy monounsaturated fats and is a good source of polyunsaturated fats. By replacing saturated fats with these healthier alternatives, you can reduce blood cholesterol, making it a heart-friendly choice. Canola oil has a neutral flavour, so it won't overpower your dishes, and it can withstand higher heat than olive oil, making it ideal for baking.
Both olive oil and canola oil can be easily incorporated into your cooking routine and used as substitutes for other oils or fats in your diet. For example, you can swap ghee or coconut oil for olive oil or canola oil. These swaps will help reduce your saturated fat intake, which is beneficial for managing gestational diabetes.
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Frequently asked questions
Eating healthily is an important way to stay healthy during pregnancy, especially if you have gestational diabetes. Eating well will help you keep your blood glucose levels within your target range and provide your body with the nutrients it needs to support your growing baby. A healthy diet includes choosing the right type and portion size of carbohydrate foods as well as spreading them across the day.
It is recommended to reduce your saturated fat intake when you have gestational diabetes. Here are some food swaps that might be beneficial:
- Ghee or coconut oil for olive oil or canola oil
- Untoasted muesli instead of toasted muesli
- Low GI rice such as brown doongara or brown basmati rice instead of regular white or brown rice
It is recommended to eat three smaller meals plus two or three snacks between meals to keep your blood sugar levels steady. Some good snack options include sliced apple and cheese, or yoghurt and berries.
Some good breakfast options include wholegrain cereals with bran and oats, or natural untoasted muesli. It is recommended to choose low GI options, which release glucose more slowly and will help you manage your gestational diabetes.
It is recommended to eat a small portion of carbohydrates at each meal and snack, and to avoid having large portions, as this can cause your blood glucose levels to rise above target. Your dietitian can help you determine the right portion sizes for you to keep your blood glucose levels in your target range.
