Gestational diabetes diet? Maybe you are pregnant, or planning to get pregnant, and you have some concern regarding diabetes especially gestational diabetes diet, is that correct? Then you have come to the right place. I will explain the best way to deal with gestational diabetes and in particular the gestational diabetes diet.
gestational diabetes diet
What is gestational diabetes? Gestational diabetes is a condition where the blood sugar level, known as glucose, increases during pregnancy. The reason for this condition is due to the body’s inability to process excess insulin, which is required during pregnancy, and as a result the blood sugar increases. This usually happens on the third trimester of pregnancy, and only affects less than 10% of pregnant women in US. However due to the risk involved, which includes child obesity and an increased risk of developing diabetes type 2, it is very important to have the correct gestational diabetes diet during pregnancy to avoid gestational diabetes.
Here is a summary of gestational diabetes diet, compiled from multiple studies by leading dieticians around the world.
Calorie intake for gestational diabetes diet
Having the correct amount of calorie you take everyday is very important. If you are pregnant, it is even more important. The standard requirement for pregnant women is 2,000 – 2,500 kcal per day, depending on body weight. Please consult with your dietician to have the accurate figure that fits your situation and lifestyle.
Avoid bad carb
The exact cause behind gestational diabetes remains largely unknown. However, scientists agree that a lot of peaks during the day from foods we take can be a serious factor. What does that mean? That means there are certain kinds of food which can cause a sudden jump in your glucose level, and that kind of food should be avoided. The biggest culprit of all is carbohydrate. Please completely stop eating white bread, sticky rice, any kind of potatoes (mashed, french fries, etc). Instead, try to substitute with pumpernickel and sourdough bread, basmati rice, and any kind of pasta in moderation.
Eat five meals a day
It is widely known that one of the best ways to reduce weight is to eat more often, but with smaller portions. This is especially true if you are pregnant and at risk of developing gestational diabetes. So here is a gestational diabetes diet plan recommendation that you can easily adopt into your lifestyle whether you are a busy executive or a work at home mother
Gestational Diabetes Diet Plan
- Eat a healthy breakfast – this should include whole grains, fruit and vegetables. Avoid carb in the morning whenever possible. Morning time is the worst for carb due to our body’s inability to process carb in the morning, a fact very few people know, including many doctors or dieticians. A typical American breakfast of pancakes, bread, potatoes, is bad. Stick to oatmeal, pumpernickel or sourdough bread, and whole grain cereal such as All Bran.
- Take a mid morning snack – usually 10AM in the morning, whichever fits your schedule. Have something light yet fulfilling such as fruits and peanuts. Avoid certain kind of fruits though, as they have very high glycemic index, such as pineapple, melon, watermelon. Apple and even orange is a good substitute.
- Eat a good lunch – eat your regular lunch as usual
- Take a mid afternoon snack – most people do this at 3PM in the afternoon, depending on your schedule and lifestyle. Some people have a late lunch so having a snack at 4PM is probably better for them.
- Eat a sensible dinner – the earlier you take your dinner the better. The reason is simple. Whatever you eat at dinner, you will take it to bed. The general rule is to have a larger lunch, but a smaller dinner. Of course, most Americans have this backwards, people eat a small lunch but have a big dinner.
As with any other gestational diabetes diet program, please try to adopt a moderate exercise into your lifestyle. There are many programs at your local gym and fitness center specially designed for pregnant women.
By following the above very easy to adopt gestational diabetes diet program, you can increase your chance of having a smooth and healthy pregnancy without worrying about gestational diabetes. The key is to avoid bad food and bad carb, to eat more often but with smaller portions, and to exercise more. I hope this gestational diabetes diet recommendation will help you to beat your gestational diabetes.
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