Pregnancy cravings are a phenomenon that almost every woman experiences during the first trimester of pregnancy. These cravings range from sweet foods to sour foods to spicy foods, and although the causes of these cravings are unknown, it can be assumed to be psychological factors or hormonal changes. However, these cravings can put women at risk of developing gestational diabetes.
Craving sugary foods causes the blood sugar level to rise, which puts women at risk of developing gestational diabetes. The way to test it is through a blood test.
The blood is checked for fasting glucose, and based on the readings, a medical professional can diagnose gestational diabetes. If the blood glucose level is higher than 190 mg/dl, the person can be diagnosed with gestational diabetes.
According to research, the prevalence of gestational diabetes among Indians ranges from 7 to 16% annually. However, gestational diabetes, which is relatively common, can be easily managed or even avoided altogether by simply checking your blood sugar levels during pregnancy.
HealthifyPRO 2.0 comes with CGM that continuously tracks your blood glucose level, along with professional trainers and nutritionists who customize diet plans and exercise routines based on your needs. Through a structured diet, a little exercise that can be as simple as walking gives you an advantage in managing or avoiding gestational diabetes altogether.
What is gestational diabetes?
The CDC defines gestational diabetes as when the body cannot produce enough insulin during pregnancy. It is a type of diabetes that can occur during pregnancy in women who do not already have diabetes. It is a temporary condition for a woman that goes away after pregnancy, but it puts the mother and baby at risk of developing type 2 diabetes later in life.
Weight gain during pregnancy causes cells to be unable to use insulin effectively. This condition is called insulin resistance. It increases the body’s need for more insulin.
All pregnant women develop insulin resistance during the later stages of pregnancy. Some women have insulin resistance before pregnancy and are more likely to develop gestational diabetes during pregnancy.
Having gestational diabetes can increase the risk of high blood pressure during pregnancy and the potential risk of delivering a large baby who may need a caesarean section during delivery.
Gestational diabetes also leads to health complications for the fetus. For example, the fetus can become abnormally large, leading to complications during childbirth. In addition, being born prematurely can cause the baby to have breathing problems, to either have low blood sugar, or to develop type 2 diabetes later in life.
The mother’s blood sugar levels will return to normal after delivery, which also puts her at risk of developing type 2 diabetes. According to data from the Centers for Disease Control and Prevention, nearly 50% of women with gestational diabetes have developed type 2 diabetes in later in life.
Gestational diabetes test
The standard way to test for gestational diabetes is a three-hour test.
- A normal fasting blood glucose level is 190 mg/dL. However, one hour after drinking the glucose solution, it should be less than 180 mg/dL.
- After two hours, it should be less than 155 mg/dL.
- After three hours, it should be less than 140 mg/dL.
If two of the results are higher than normal, you likely have gestational diabetes.
Methods of treating gestational diabetes
It’s important to be diagnosed with gestational diabetes so you can begin treatment and maintain the health of you and your baby.
You will likely be tested between the 24th and 28th week of pregnancy because gestational diabetes usually appears around the 24th week.
Your doctor may test you earlier if you’re at higher risk of developing gestational diabetes. However, early in pregnancy, higher than normal blood sugar levels may be a sign of type 1 diabetes or type 2 diabetes rather than gestational diabetes.
Testing and monitoring your blood glucose level is the first step in treating or preventing gestational diabetes. The second most important thing to watch is diet. Tracking your daily food intake can help make small changes in your diet that can positively affect your health and the health of your baby.
foods to avoid
Sugary and sweet foods
Blood sugar rises when one consumes sugary and sweet foods — especially refined or processed foods.
Some examples of these types of foods are:
- cake
- Juices
- Soft drinks
- Ice cream
starchy foods
Foods rich in starch have a high carbohydrate content and a high glycemic index, which one must avoid. The glycemic index ranges from 0 to 100 based on the relative rise in blood sugar levels two hours after eating certain foods, with 100 representing pure glucose content.
Examples of such foods:
- White bread
- Potato
- Nan
- Ripe bananas
sugary drinks
Beverages such as soft drinks and bottled juices are high in artificial flavors and sugar. Therefore, one should always avoid them and replace them with healthy alternatives like coconut water or yogurt.
Food safe to consume
When managing gestational diabetes and glucose levels for tests, it is essential that you clearly understand what foods you can eat. Your body needs a certain amount of macronutrients, and it’s essential to get them from healthy sources that won’t drastically affect your blood sugar levels
Some healthy foods that you can include in your diet are:
Lean proteins
Eating 2-3 servings of protein-rich foods provides essential nutrients to the fetus and keeps you feeling satisfied and full for longer, preventing you from overeating. Some protein-rich foods that should be considered an invaluable addition to your diet are:
- chick
- egg
- fish
- Low-fat dairy product
- lentil
- Nuts
Non-starchy vegetables
These are low in carbs but contain vitamins, minerals and antioxidants. Some examples of this are:
- Cucumber
- spinach
- Bean
- Onions
- Pepper
- Lettuce greens
- mushroom
complex carbohydrates
Unlike simple carbohydrates, complex carbohydrates are high in fiber and low in glycemic index, which helps manage and reduce the risk of diabetes and prevents blood sugar spikes.
Some complex carbohydrates to include are:
- Bean
- Peas
- lentil
- corn
- spinach
- lettuce
- Whole grains such as millet, oats, barley and quinoa
- Brown rice
- Guava
- green apple
- Citrus fruits such as oranges
healthy fats
Choosing healthy fats helps you feel fuller for longer while consuming fewer bad calories. Options include:
- avocado
- Nuts such as almonds, walnuts, or peanuts
- Almond oil
- Sesame seeds, flax seeds, chia seeds, pumpkin seeds, and chia
HealthifyMe note
Although gestational diabetes is a temporary condition, it puts both the mother and the baby at risk later on. Although it is relatively common, it is equally manageable through diet and exercise. It is essential to know which foods to avoid, such as foods high in sugar, simple carbohydrates, saturated fats, and sugary drinks, and what nutrients to include in the diet, such as fiber, complex carbohydrates, and healthy fats such as olive oil, avocados, walnuts, Brazil nuts, and almonds. With dietary guidance and regular blood tests, fasting blood sugar can be balanced to avoid gestational diabetes altogether.
A reference meal plan for regulating blood glucose levels during pregnancy
HealthifyPRO 2.0 is powered by AI RIA, which tracks your calorie intake per meal and provides insights regarding the micro and macronutrients you consume. Divide your macronutrient intake by weight.
The RIA offers suggestions for healthy alternatives and outlines the major contributors that lead to higher caloric intake. HealthifyPRO 2.0 also has a smart scale that separates your weight based on your contributing mass percentages and a CGM that continuously monitors your blood glucose levels.
It also comes with in-house nutritionists and trainers who will customize a diet plan and exercise routine that best suits your goals and needs. One example of the diet is:
- Energy: 1204-1421 cal
- Protein: 56-85 grams
- Fat: 30-60 grams
- Carbohydrates: 132-199 grams
- Fiber: 20-45g
Early in the morning
Chia seeds (2 tablespoons) + methi seed water
breakfast
Whole wheat paneer sandwich (1) + coriander chutney (2 tbsp)
or
Vegan oats (1 bowl) + low-fat curd (1 katori)
or
Moong dal cheela (2) + coriander sauce (2 tbsp)
mid morning
Apple (1) + green tea
or
Peach (1) + green tea
or
Guava + green tea
lunch
Vegetable salad + wheat roti (2) + mixed vegetable curry (1 katori) + low-fat curd (1 katori)
or
Vegetable salad + sambar (1 cup) + brown rice (1 katori)
or
Egg white curry (1 cup) + whole wheat roti (2)
Evening tea
Tea (without sugar) + 1 cup of tea
or
Tea (without sugar) + 30 grams of roasted chana
or
Tea (without sugar) + roasted pistachios
after workout
Whey protein isolate (½ scoop) + skim milk (1 cup)
Dinner
Sauteed vegetables (1 cup) + grilled paneer (70 gm)
or
Quinoa pulao (1 bowl) + 3 boiled egg whites
or
Chila besan (1) + crumbled paneer filling (50 grams) + coriander chutney
bed time
Cinnamon tea
conclusion
Controlling gestational diabetes with food does not have to be difficult because a good gestational diabetes diet plan includes enough lean proteins, complex carbohydrates, healthy fats, fruits and vegetables. But it’s important to avoid refined sugars, simple carbohydrates, and saturated fats.
Moreover, pregnant women should also engage in exercises (as recommended by the doctor) to help the body manage sugar levels.
Finally, if your diet is more balanced during this joyful time, you can feel full, energetic, and enjoy a smooth, stable mood while controlling your gestational diabetes.
