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Foods to eat and avoid – HealthifyMe

Written by hana

Pregnancy is one of the happiest moments in a woman’s life. However, it is also a time of massive physical and emotional changes. While it may seem overwhelming at first, mild to moderate illnesses during pregnancy are more common than you might think. Some illnesses are routine, while others, such as gestational diabetes, can be cause for concern. However, adequate rest and proper diet can solve the problem. Studies have shown that a healthy diet for gestational diabetes can greatly help you control the condition.

Go ahead, eat wisely and responsibly, maybe even a little with enjoyment. The goal is to create a permanent routine that feels manageable and stress-free while managing blood sugar levels in a healthy range throughout this beautiful period.

Gestational diabetes: an overview

Gestational diabetes, also known as gestational diabetes, occurs when you develop high blood sugar levels during pregnancy. The fact that your body naturally reacts to insulin differently during pregnancy is one reason. Your body becomes more resistant to insulin during pregnancy because your body must give the developing baby extra glucose. However, in a small number of women, the process goes completely wrong. Either your body stops responding to insulin as well as it should, or it doesn’t produce the necessary amount of insulin.

As the name implies, gestational diabetes only appears during pregnancy, especially in those who have not had diabetes before. Fortunately, in most cases, it disappears soon after birth. While managing gestational diabetes, diet and portion control are vital. Know that you can deliver normal, healthy babies with careful nutritional monitoring and treatment, even while you have gestational diabetes.

HealthifyMe Note

A diagnosis of gestational diabetes can be daunting at a time when many emotional and physical changes occur. But don’t let yourself get overwhelmed because a few small tweaks can make a big difference. For example, tracking your daily carbohydrate intake while monitoring the foods your body accepts and rejects in lowering blood sugar levels can help manage gestational diabetes.

Diet for diabetics during pregnancy: foods to eat

Everyone has their own version of what to eat when pregnant. After all, you know what’s best for you. And if you’ve been diagnosed with gestational diabetes, your dietitian or dietitian will help you understand the changes you should make in your diet.

Some healthy foods for gestational diabetes that you can include in your diet are:

lean proteins

Eating at least 2 to 3 portions of protein-rich foods each day will keep you feeling full and provide the building blocks for your child’s development. Some excellent sources of protein are:

  • chicken
  • egg
  • fish
  • Low fat dairy product
  • turkey
  • lentil
  • Nuts, nut butter, hummus
  • Tempeh and tofu
  • soy chunks

Non-starchy vegetables

It’s very low in carbs but doesn’t compromise on essential vitamins, minerals, and antioxidants. Some examples are:

  • Broccoli
  • Cucumber
  • spinach
  • Bean
  • Onions
  • Pepper
  • green lettuce
  • mushroom

complex carbohydrates

Your gestational diabetes diet plan should include complex carbohydrates rather than simple carbohydrates. This is because they are high in fiber and have a low glycemic index, which helps reduce the risk of developing diabetes in the long run.

Complex carbohydrates to include are as follows:

  • Vegetables such as beans, peas, lentils, corn, spinach and lettuce
  • Whole grains such as millet, oats, barley, quinoa and sorghum
  • brown rice
  • Fruits like lemon, orange, guava and green apple

healthy fats

Choosing healthy fats will keep you fuller for longer without unhealthy calories. Some options are:

  • avocado
  • Nuts such as walnuts, almonds, and peanuts
  • olive oil
  • Pumpkin seeds, chia seeds, flax seeds, sesame seeds

Foods to avoid if you have gestational diabetes

Most foods are healthy when eaten in moderation and balanced, but some foods are generally not good when you have gestational diabetes. These include the following:

sweet foods

Blood sugar levels rise when you eat sugary meals, especially refined or processed foods. Therefore, people with gestational diabetes should avoid foods that contain added sugar.

Avoid sugary foods such as:

  • cake
  • biscuit
  • candies
  • candies
  • sweet pastries
  • Soda
  • ice cream
  • fruit juice

starchy foods

According to research, the high carbohydrate content of starchy foods can raise blood sugar levels. It is best to avoid foods that are high in starch with a high glycemic index or keep them to a minimum, such as:

  • White bread
  • Potato
  • White pasta and white rice
  • Nan
  • Overripe banana

Soft drinks

Soft drinks are refreshing on a hot summer day, but sugar and artificial flavors aren’t healthy. Instead, replace soft drinks in your gestational diabetes diet with naturally refreshing drinks such as coconut water and lemon juice (without sugar) or spiced buttermilk.

HealthifyMe Note

You are bound to have some cravings during pregnancy. But you have to be careful what you put into your body when dealing with gestational diabetes. For obvious reasons, there are strict restrictions on sweets such as Jamuns, Rasgullas, pastries and cakes. While they make the most delicious desserts, they can make the effects of gestational diabetes worse.

Diet reference plan for diabetes during pregnancy

To be honest, there is no strict or one-size-fits-all menu for a gestational diabetes diet. Everyone may have a different diet, but the focus never shifts from eating a balanced diet that contains complex carbohydrates, protein, and healthy fats. A doctor or dietician will always be the most appropriate advisor. One way to find out what’s right is to speak with qualified nutritionists simply by investing in a HealthifyMe subscription.

Here’s what a gestational diabetes diet plan day would look like.

Early morning (6 am – 7 am)

  • Cinnamon tea without milk: 1 cup
  • Almonds (previously soaked at night): 6

Breakfast (8 a.m. – 9 a.m.)

  • Vegetable oats: 1 bowl
  • Steamed cabbage: 1 cup or two hard-boiled egg whites

Mid-morning snack (11 a.m. – 11:30 a.m.)

  • Guava: a medium-sized grain
  • Green tea: 1 cup

Lunch (1 pm – 2 pm)

  • Brown rice with steamed carrots, beans, peas, and onions: 1 small cup
  • Mint raita: half a cup
  • Dhal / Lentil / Chicken Curry: 1 small cup

Evening Snack (4 pm – 6 pm)

  • Coconut water: 1 cup
  • Handful of mixed nuts

Dinner (8 pm – 9 pm)

  • Multigrain Rotis: 2
  • D: one bowl
  • Tomato, cucumber and carrot salad: 1/4 cup

before bedtime

  • Low-fat milk: a small cup

Additional Strategies for Maintaining Health During Gestational Diabetes

When you have gestational diabetes, food isn’t the only thing that can keep you healthy. In addition to eating a balanced diet, you can follow the following steps to have a healthy pregnancy:

regular exercise

Try to exercise five days a week for at least 30 minutes. Don’t be afraid to mix up your exercise routine for your health and pleasure. However, talk to your doctor before starting any exercise regimen and it is always a good idea to have a fitness/yoga expert to supervise.

Don’t miss the meal

Try to eat a snack or healthy meal every three hours to control your blood sugar levels. You can stabilize and maintain blood sugar levels by regularly eating nutrient-rich foods.


If your doctor advises you to take prenatal vitamins, including probiotics.

Monitor blood sugar

Check your blood sugar four times a day after fasting and for one to two hours after each meal.

stress reduction

Try to calm yourself down because stress also causes your blood sugar to rise. The more calm and stress-free your mind is, the better you will feel. Moreover, try some fun activities or light yoga to reduce stress.


A good gestational diabetes diet plan includes plenty of lean protein, complex carbohydrates, healthy fats, fruits and vegetables, so controlling gestational diabetes with food doesn’t have to be complicated. However, avoiding saturated fats, simple carbohydrates, and refined sweets is crucial. To help your body balance blood sugar levels, you should also increase your daily exercise. During this joyous time, you can feel rejuvenated and energetic and have a smooth and stable mood while managing gestational diabetes if your diet is more balanced.

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