You probably know someone who’s had gestational diabetes mellitus, or may have been diagnosed yourself. By any measure, it’s not rare. It’s estimated that about 200,000 cases of gestational diabetes—a condition that’s marked by glucose intolerance in pregnancy—occur every year. In fact, gestational diabetes may be present in up to 9.2% of all pregnancies.
But the fact that gestational diabetes is pretty common doesn’t make it any easier to live with—especially when you’re dealing with all the other challenges of pregnancy.
Gestational diabetes occurs when hormones from the placenta block the action of the insulin that the mother’s body produces. Insulin’s job is to help the body transform glucose in the bloodstream into useable energy. When the body can’t make or use insulin properly, glucose builds up in the blood, causing higher blood glucose levels that can be dangerous for a mother with diabetes and her baby.
Women with gestational diabetes mellitus (or GDM) face a whole new regimen of blood glucose monitoring, eating, physician appointments and worry.
There’s good news, though: with some changes in diet and exercise, most women with GDM can successfully manage it.
If your doctor diagnoses you with GDM, one of the first specialists you may see is a dietitian. They’ll work with you to create a meal plan based on your needs, taking into consideration your current weight, how far along you are in your pregnancy, whether you’re already following a special diet, and how active you are.
The dietitian may ask you to eat a specific amount of carbohydrate, protein, and fruits and vegetables each day. They might also suggest that you keep a diary of what you eat and your blood glucose levels before and after meals. This can help you see the effects that different foods – and exercise – have on your blood glucose.
As a rule, carbohydrates should make up less than half of the calories you eat each day. Carbohydrates affect your blood glucose more than proteins or fats, so you’ll probably be encouraged to count the carbohydrates in the foods you eat. Starchy foods like bread, rice, pasta, cereal, potatoes and corn are high in carbohydrates, so you’ll want to carefully track or limit them. Sugary foods like fruit and fruit juice, yogurt, cookies, candy and regular soda are full of simple carbohydrates. Healthier, high-fiber foods (think carrots and black beans) contain carbohydrates, too. The body digests these foods more slowly than other carbohydrates, so they may not raise your blood glucose as much.
Your dietitian may teach you how to count grams of carbohydrates to help manage your intake. In packaged foods, the nutrition facts panel clearly lists carbohydrates. You can consult an online or printed guide to find the amount of carbohydrates in fresh foods, like corn or bananas. You’ll want to eat standard portions of carbohydrates – usually 15 grams at a time. This makes it easier to see how carbohydrates affect your blood glucose.
Protein (like fish, eggs, poultry and nuts) can provide lots of valuable nutrients without dramatically raising your blood glucose levels. By choosing lean proteins and trimming fat and skin from meat, you can keep your fat intake down, as well.
Vegetables—no surprise—are usually a safe bet, especially when you eat them without extra sauces, fats or salt. Aim for three to five servings each day, and talk to your dietitian about healthful ways to prepare them.
While the sugar in most fruits can raise your blood glucose levels, whole fruit—unlike fruit juices—contain valuable fiber and nutrition. Try to eat three to five servings a day.
Remember that gestational diabetes doesn’t have to be all about deprivation and worry. Talk to your obstetrician and dietitian about ways to sensibly enjoy the foods you love (and may be craving). With a solid plan and support from your health care team, you can have a happy, healthy pregnancy.
