Gestational diabetes (GD) presents a unique set of challenges for expectant mothers, with implications that can range from asymptomatic glucose intolerance to severe hyperglycemia. As per a study in 2020, GD is a significant global health concern affecting 5% to 7% of pregnancies in high-income countries and as many as 5 million women annually in India.
This condition arises from insulin resistance due to pregnancy hormones, which are not adequately compensated by the pancreatic β-cells. Managing GD effectively requires a multifaceted approach, with nutrition and lifestyle changes pivotal in maintaining maternal and fetal health.
Furthermore, a balanced, healthy diet is fundamental in managing gestational diabetes effectively. For women with GD who do not take insulin, following specific dietary recommendations can help maintain stable blood sugar levels and support overall health during pregnancy.
Some of the nutritional changes to manage gestational diabetes in expecting moms are-
Whole fruits and vegetables
Incorporating plenty of whole fruits and vegetables into the diet provides essential vitamins, minerals, and fibre, which are vital for both mother and baby. Aim to fill half of your plate with these nutrient-dense foods at each meal.
Lean proteins and healthy fats
It’s imperative to consume healthy fats from foods like avocados, almonds, and olive oil in moderation, along with lean proteins like lentils, kidney beans, and chickpeas. These nutrients support both foetal growth and energy levels.
Whole grains and starchy vegetables
By incorporating proper measures of whole grains (for example, whole wheat bread, brown rice and oats) and starchy vegetables (like corn and peas), one can keep up with a regular energy supply in the long run while preventing high fluctuations in blood glucose levels.
Limiting sugary foods
Reducing the intake of foods high in sugar, such as soft drinks, fruit juices, and pastries, is crucial. These foods can cause rapid increases in blood sugar, which are best avoided in GD management.
Meal and snack frequency
Eating three small to moderate-sized meals and one or more daily snacks helps stabilise blood sugar levels. Consistency in the amount and types of food consumed—particularly carbohydrates, fats, and proteins—is essential.
In addition to dietary adjustments, certain lifestyle changes can significantly impact the management of gestational diabetes.
Regular physical activity
Regular physical activity, such as walking, swimming, or prenatal yoga, can help improve insulin sensitivity and lower blood sugar levels. After consulting with your healthcare provider, aim for at least 30 minutes of moderate exercise most days of the week.
Monitoring blood sugar levels
Regularly monitoring blood sugar levels can help you understand how your body responds to different foods and activities. Keeping a log of your blood sugar readings can be valuable for making informed adjustments to your diet and lifestyle.
Stress management
Managing stress through relaxation techniques, such as deep breathing exercises, meditation, or gentle stretching, can positively influence blood sugar control. Stress hormones can affect blood glucose levels, so finding effective relaxation methods is important.
Adequate sleep
Ensuring you get enough restful sleep is essential for overall health and blood sugar regulation. Aim for 7-9 hours of sleep per night and maintain a consistent sleep schedule.
By incorporating these nutritional and lifestyle changes, women with gestational diabetes can better manage their condition, promoting a healthier pregnancy and reducing the risk of complications. Moreover, working closely with healthcare providers or a pregnancy coach to tailor these strategies to individual needs is critical to successful GD management.