Indian Diet for Gestational Diabetes
The prevalence of diabetes is no new thing in the world. Every day more and more people are diagnosed with diabetes and does not spare pregnant women as well, even in India. Diabetes is a critical disease, in which the blood sugar or glucose levels are too high, and your body is unable to make or adequately use insulin. This phenomenon leads to a rise in blood glucose levels in the blood. The term Gestational Diabetes is also same diabetes that occurs to women for the first time when they are pregnant. It is here, that such Indian women should be aware and made available with the Indian diet for gestational diabetes.
Gestational diabetes is a different and unique kind of diabetes that occurs to a female when she is pregnant, and it happens when a women’s body is unable to make proper use of the insulin when she is pregnant, and this leads to her blood sugar levels soaring high. It is unique because such kind is diabetes usually occurs when a woman is in her second trimester, and often disappears after childbirth. But, if such a condition during pregnancy is not attended to in time, it may lead to harmful impacts on the fetus as well as on the mother.
Gestational Diabetes Diet
Gestational diabetes – Gestational diabetes is one of the most complex conditions that can occur to any woman during her pregnancy, and hence her diet, as can be termed a ‘diet for gestational diabetes is all the more important because it provides the would-be mother with all the nutrients she and her baby in her womb need to develop properly.
Diabetes Gestational is considered a metabolic disorder and controlling it is extremely important for the health of the mother and her baby. High blood sugar levels are harmful to both – the pregnant mother and the unborn child. You can look for the following symptoms to find, whether you are affected or not:
- Feeling of tiredness
- Being unusually thirsty
- Frequent urination
- Bladder infections
- Blurry vision
- Urine sugar test that confirms the presence of sugar in your urine
It has been observed that many women with gestational diabetes have been able to control their blood sugar levels with diet alone. The diet suggests keeping the right amounts of carbohydrates, fats, and proteins that keep the blood sugar levels within their normal range. One serving of carbohydrate food should contain around 12 grams of carbs, the amount necessary to cure gestational diabetes. Carbohydrates from the veggies should contain only 5 grams per serving. Foods high in fibre help in weight management and also keeps your bowel movements regularised. Fruits, beans, and cereals should be a part of your daily meals.
- Plenty of vegetables and fruits.
- Moderate amounts of healthy fats and lean proteins.
- Moderate amounts of whole grains like bread, pasta, rice, and cereal, along with starchy vegetables like peas and corn.
- Eat less of foods that are high on sugar – aerated and sweetened drinks, fruit juices, pastries, cakes, and alike.
A typical pregnancy sugar diet chartsuggests that carbohydrates are critical with gestational diabetes. the diet suggests:
- A little less than half the calories you consume should be from carbohydrate sources.
- Opt for high fiber and whole-grain carbohydrate choices, also called complex carbohydrates.
- Avoid eating simple carbs like potatoes, fries, white rice, soda, candy, and sweets. These will cause your blood sugar levels to rise quickly.
- Enjoy a variety of vegetables. They are great for your health and blood sugar as well.
Gestational Diabetes foods to eat
It is important to eat healthy with gestational diabetes. Eating the correct balance of healthy and nutritious food is the key. Eat the following:
Brown rice, oats, quinoa, sweet potato, chickpeas, fruits and dried fruits, dairy, and dairy products like milk and yogurt.
Spinach, broccoli, cauliflower, carrots, peppers, asparagus, mushrooms, zucchini, greens, eggplant, cucumber, and celery.
Chicken, eggs, salmon, tuna, beans, lentils, nuts, nut butter, tofu and tempeh.
Along with eating healthy, a pregnancy diabetes diet emphasises following some healthy eating tips for better results and keeping your blood sugar levels under control:
- Avoid skipping meals and eat at regular intervals.
- Keep a close watch on your food, drinks, and physical activities to ensure and understand the effect of all of them on your blood sugar levels.
- Opt for foods that are low on saturated fats, trans fats, salt, sugar, and calories.
- Drink more water and prefer it over juices and sodas.
- Instead of sugary treats and processed foods, choose fruits to satisfy your sugary tooth.
- Make some simple swaps like choosing olive oil and fish over saturated fats including butter and meats.
- Reduce your salt intake. Choose foods that are low in sodium and avoid consuming processed and packaged foods.
- Flavor your foods with herbs and spices instead of adding extra salt.
- Eat steamed vegetables. Add a cup of peas or beans for the extra fiber.
- Make your meals more colorful with a range of dark green and brightly colored vegetables and fruits like berries.
- Staying healthy during pregnancy is critical, and you could do so by:
- Consume more foods rich in iron, calcium, folate, and protein.
- Seek advice from your doctor about taking prenatal vitamin supplements.
- Make sure that you eat your breakfast.
- Drink plenty of water all through the day and eat lots of foods high in fiber to avoid constipation.
- Food and drinks like raw and uncooked meats, seafood and fish, foods with mercury, uncooked poultry, soft cheeses, and alcohol should be avoided during pregnancy.
- Exercise moderately every day and continue the same after childbirth even.
Add these best fruits in gestational diabetes to your fruit basket. They are rich in fibre and low in sugar. It can help you get over this problem soon.
They are high in fibre and vitamin C. It justifies the saying an Apple day keeps a doctor away. It is a very filling fruit.
Watermelon has a number of health perks. But this fruit has a high glycemic index. Thus, it can raise blood sugar levels.
Strawberries, blueberries, and the like are so worth it. They are rich in antioxidants, vitamins, and fibre. Being low in sugar, they are the best choice for gestational diabetes.
Cherries are like a cherry on top of a gestational diabetes meal plan. They are Low in calories and sugar. So, add it to your diet.
Juicy and sweet, they are a good source of vitamins A and C. It is one of the best fruits in gestational diabetes.
These juicy fruits are high in fibre and vitamin A. Their sugar content is lower than many other fruits.
Oranges are known for their vitamin C content and potassium. You can eat them for gestational diabetes.
They are high in fibre and vitamin K. You can eat it in gestational diabetes. They have a low glycemic index.
Kiwis are rich in vitamins C and E. They are low in sugar and high in potassium, and fibre. In addition, kiwis have a number of perks. So, go grab some!
Plums are lower in sugar. These juicy fruits are rich in vitamins and minerals. So, you can eat one daily for gestational diabetes.
Snacks for Gestational Diabetes
Craving a snack? Go for a healthy option. Snacks are the best part of all kinds of diets. Make your diet for gestational diabetes more fun and healthy with us. Here are top 5 snack ideas for gestational diabetes.
Top your unsweetened yoghurt with berries. You can use strawberries, blueberries, raspberries etc. This is a Protein-packed snack. It is full of antioxidants.
Are you looking for a fibre-rich snack that’s also tasty? Then here it is. Enjoy it during any time of the day.
Almonds are a very simple snack. It has healthy fats and protein. You should add them to your diet.
This snack is a good choice for a crunchy craving. It is a good blend of protein and carbs. Having zero sugar is good for gestational diabetes.
This is a very simple snack option. Fibre and protein make it a satisfying snack. So, try it now.
Eating well – eating healthy is an important aspect of managing gestational diabetes and also staying healthy all through your pregnancy days. Making appropriate changes in your diet will help you manage your blood glucose levels efficiently and reduce all kinds of probable complications during your pregnancy.
A well-applied diet chart for diabetic pregnant ladies takes care of all the aspects efficiently. It suggests:
Eat all your regular meals in time with healthy snacking in between.
What is eaten during your meals is important, but also important is how much you eat. You do not need to eat extra food just because you are pregnant and you are eating for two.
GI is a rating system that quickly carbohydrate foods you eat affect your glucose levels. The diet chart for a diabetic pregnant lady is all about replacing certain foods with others that help control your blood glucose levels.
With gestational diabetes, you are allowed low or medium GI foods like fruits and vegetables, lentils, pulses, whole-grain foods, and oats, to raise your glucose levels slowly.
As it is important to keep a check on what and how much you eat; it is equally important to keep a check on what you drink. Sugary drinks can harm your efforts.
Low-fat options are great, but you should check for their ingredients too. low -fat options often have more sugar than high-fat options.
Eggs, milk, olive oil, avocado, seeds, and Greek Yoghurt are foods with natural fats, as these foods help slow down the release of sugar from carbohydrates, and this helps the glucose levels from rising high.
Gestational diabetes is a common issue. You can manage it with diet. But for a meaningful meal plan, you must know some things. These are the worst foods to avoid during gestational diabetes. It can help you get better soon.
In case of gestational diabetes, watch out for sugar. You should Avoid sweets like candy. Stay away from cookies, soda, and fruit juice. They can spike your blood sugar levels.
Go for healthy carbs in your diet. You should avoid Foods like white bread, pasta, and rice. They are quickly converted into sugar in your body. This can lead to blood sugar spikes.
You should try to limit bad fats. They are saturated and trans fats. It is found in foods like butter, fried foods, and fatty meats. They are bad for overall health.
They can have a lot of added sugar. Go for whole grain options instead. They can help you in a number of ways.
Try to avoid fast food. It is high in fat, sugar, and salt. All of them are not great for your blood sugar control.
Chips and cookies can be your enemies. You should avoid ready-to-eat snacks. They are high in carbs and bad fats. Their nutritional value is low.
A pregnancy Indian diet for gestational diabetes is a very uncommon diet for pregnancy and consists of quite a few uncommon parts. Many women suffering from gestational diabetes can gain from this diet and exercise, however, some may require medication besides the two.
It is always better to get a gestational diabetes diet prepared by an expert dietician based on the health condition, height, weight, age, and the growing needs of the baby, in addition to the glucose level intolerance.
A gestational diabetes diet calls for dietary changes that pregnant women may not be used to, however, controlling such type of diabetes is very important. A gestational diabetes diet along with additional treatment and medicines controls the problems caused by it like having abnormally large size babies, that women with such problems often have.
Breakfast for Gestational Diabetes
Breakfast is the most important meal of the day. We help you with the tasty breakfast ideas. You can have these for breakfast for gestational diabetes.
Eggs have a good amount of protein. It can help keep your blood sugar stable. Avocado adds healthy fats and fibre. All of them are also good for blood sugar control.
Let’s break this breakfast. Greek yoghourt is high in protein. Almonds are rich in healthy fats and fibre. Berries are a low-sugar fruit option. It is rich in antioxidants. So, have this for gestational diabetes.
Whole grains have more fibre. They are digested more slowly than refined grains. This can help prevent spikes in blood sugar. Peanut butter is rich in protein and healthy fats.
Quinoa is a whole grain. It is a good source of protein. Nuts and seeds add healthy fats, fibre, and even more protein. So, women with gestational diabetes should have this.
One cup of black tea + ½ cup boiled chickpeas
2 slices of whole-grain bread toast + 1 cup fresh paneer with a chutney.
1 green apple + 1 glass of buttermilk.
1 bowl of dal with methi + 2 millet rotis + ½ cup spinach and carrot salad + ½ cup raita.
1 glass lime juice + 1 cup upma with roasted peanuts.
2 rotis + ½ cup dal + ½ cup mixed vegetables + ½ cup soya chunks gravy.
1 small glass of low-fat milk.
Frequently asked questions (FAQs)
How does age and height affect recommended weight gain in pregnancy?
Age and height can affect recommended weight gain as they can impact your body mass index (BMI). Generally, the recommended weight gain during pregnancy is based on your pre-pregnancy BMI. It is calculated based on your height and weight. Women with a lower pre-pregnancy BMI may need to gain more weight during pregnancy.
On the other hand, women with a higher pre-pregnancy BMI may need to gain less weight. Additionally, older women may have different weight gain recommendations than younger women. This is because age can impact factors such as metabolism and nutrient absorption.
What are some healthy alternatives for sugar cravings in a gestational diabetes diet?
There are a variety of healthy alternatives for sugar cravings in a gestational diabetes diet. They are fresh fruits, Greek yoghurt, nuts and seeds. You can also opt for sugar-free snacks such as popcorn and rice cakes. Moreover, you can also try using natural sweeteners. These sweeteners include cinnamon or vanilla extract to your food or drinks. They are healthy options you can choose for sugar cravings in a gestational diabetes diet.
What are some lifestyle changes that I can choose with a gestational diabetes diet?
There are a couple of lifestyle changes that can help you manage gestational diabetes. They include exercising regularly, monitoring blood sugar levels, and maintaining a healthy weight. Furthermore, avoiding smoking and alcohol consumption are also important. In addition to this, proper and sound sleep helps with a gestational pregnancy diet. Moreover, you can also work with a registered dietitian who can advise you regarding the same.
Do I need to count carbs while following the diet for gestational diabetes?
Mark this question with a big Yes! Sugar levels are directly linked with the amount of carbs you eat. So, counting carbs can help you manage your blood sugar levels. In addition, you should focus on eating healthy or good carbs. They are found in nuts, nut butters, dry fruits etc. These carbs can be a part of a balanced diet. It will also help you manage your weight. So, it’s a win win!
Will I need insulin in case of gestational diabetes?
Some women with gestational diabetes may need insulin. On the other hand, some may get better with diet and exercise. Regular exercise can help with your blood sugar levels. But in most cases, a healthy diet can do it all. You can get special meal plans from a dietitian for your gestational diabetes. Since it is well said “you are what you eat.”
Will I have diabetes after my baby is born?
Most women’s blood sugar levels return to normal after birth. But in some cases, having gestational diabetes can affect your health. It can increase your risk of developing type 2 diabetes later in life. So, it is important to manage it with a proper diet. Make the vital lifestyle changes if required.