What to eat with gestational diabetes?

Gestational Diabetes: What Causes It?

As defined by the WHO (World Health Organization), gestational diabetes is a carbohydrate tolerance disorder leading to a hyperglycemia of variable severity, diagnosed during pregnancy. “During this period, the mother’s body adapts its functioning to meet the baby’s needs: it increases insulin production to facilitate the use of sugar by the fetus, which must be fed 24 hours a day,” explains the obstetrician. But in some cases, the mother’s pancreas cannot keep up with the rhythm and an increase in blood sugar: this is diabetes .
the diagnosis of diabetes mellitus pregnancy is placed when at least one of the following cases is observed:

– The fasting blood glucose is greater than or equal to 0.92 g/l,
– The glycemia 1 hour later glucose uptake is greater than or equal to 1.80 g/l,
– The glycemia 2 hours later glucose uptake is greater than or equal to 1.53 g/l.

There are many risk factors onset of gestational diabetes:

– overweight,
– Age: women over 35 are more at risk than others,
– History of first degree diabetes,
– gestational diabetes in a previous pregnancy,
– The birth of a macrosomic baby (more than 4 kg) during a previous pregnancy.

“Unlike, gestational diabetes is not treated by eating very sweet foodContrary to what we often hear. Even though it is in any case not recommended to eat too sweet for your health,” the nutritionist dietician recalls.

Diet in gestational diabetes: what to eat in pregnancy diabetes?

When gestational diabetes is confirmed, it is imperative that the mother watch his diet to avoid spikes in blood sugar, which may be bad for a smooth pregnancy.

Christelle Perrin-Fayolle Dietitian: Pregnant diabetic women shouldn’t feel like they’re dieting. They can eat anything, the most important thing is that they distribute their food correctly throughout the day and make sensible associations: it is the entire content of the meal that affects their blood sugar levels!

The basic rule is therefore: focus on fiber-rich foods as much as possiblewho have the opportunity toglycemic index (GI) of a meal – namely, the ability to rapidly raise blood sugar levels.
Fibers are found in: fresh fruits and vegetablesthem dried vegetables and all those Whole grainChristelle Perrin-Fayolle recalls.

Rule number two: do not demonize starchy foods, which are certainly high in carbohydrates, but do not raise blood sugar levels too much and have the advantage of being satiating. “We prefer starchy foods low glycemic indexnamely brown rice, whole pasta, legumes (chickpeas, dried beans, lentils), basmati rice, quinoa, but also starchy foods cooked al dente,” the specialist states. However, beware of mashed potatoes, round rice or sushi rice, and overcooked pasta that greatly increases blood sugar levels.

Rule number 3: limit sugary products as much as possiblesuch as table sugar, jams, sugary drinks – including fruit juices. Prioritize those with the lowest GI.

Finally, the last important point is: the distribution of meals and food throughout the day. It is therefore desirable to 4 to 5 meals a day, to prevent hypoglycemia and hence cravings, which are likely to cause compulsive snacking. One or two snacks are therefore welcome, provided that they do not consist exclusively of foods that are a source of carbohydrates (fruits, biscuits, chocolate, etc.) but are combined with other foods that lower the glycemic index.

When an expectant mother is diagnosed with diabetes, she should: control blood sugar levels before and two hours after each meal, using a self-measuring device. “This regular check-up allows the patient to identify which foods cause a significant rise in blood sugar and learn little by little how to eat better,” explains the nutritionist dietitian.
When blood sugar is very high due to overeating, the only way to lower it is: allow the body to use blood sugar through physical activity.
“Regular exercise is essential for regulate blood sugar levels erratic,” emphasizes the midwife. And who says that physical activity doesn’t necessarily mean top sport: walking, shopping, vacuuming or even dancing to your favorite song are just as many useful or fun ways to lower blood glucose and blood sugar.

Dessert, cake, chocolate: are all sweet foods banned?

“No food is forbidden,” Christelle Perrin-Fayolle recalled. Of course, if you have to limit sugary foodsYou do not have to not not necessarily the demonize† The most important thing is to consume them with a meal or snack, the other foods of which will help lower the glycemic index.

Christelle Perrin-Fayolle: From time to time, treat yourself to dessert after a meal rich in protein and fiber. It is preferable not to take a nap right away, but rather to take a walk or other activity that allows the absorbed glucose to be used quickly.

What alternatives to white sugar?

White sugar has a glycemic index at 70, it therefore raises blood sugar very quickly, which is why it is recommended to avoid it.
But it is not always easy to completely miss the sweet taste to complete the meal. “There are several alternatives to white sugar, which have a low glycemic index,” reassures Christelle Perrin-Fayolle. In particular, this is the case: coconut blossom sugar (GI at 30) and agave syrup (GI at 15), which can be found in organic stores and advantageously replaces white sugar. “But you have to take into account that it is still sugar and that it is therefore desirable not to abuse it,” recalls the dietitian.

Which breakfast for gestational diabetes?

Breakfast should provide the expectant mother with enough energy to replenish the body for several hours and keep it until the next meal. It should ideally be a source of carbohydrates, fiber and protein with a low glycemic index.

Some examples of balanced breakfasts:

  • 2 slices of wholemeal bread with a knob of butter or oilseed puree (peanuts, hazelnuts or almonds) + a cup of milk.
  • A small bowl of muesli without added sugars with milk or cottage cheese and green tea.
  • A bowl of yogurt with fresh fruit in pieces, a handful of oatmeal and about ten almonds.

Watch out for puffed cereals, granolas, and toast. (rusk, Swedish bread) even complete, the production process of which significantly increases the glycemic index.

What to eat for lunch if you have diabetes?

Before lunch, it is ideal to take the time to take a complete and structured meal.
“The midday meal should always consist of a protein (meat, fish or eggs), vegetables, and starch or bread,” says Christelle Perrin-Fayolle.
The vegetables can be a portion of raw vegetables or cooked vegetables, and the starch is ideally complete and/or al denteall seasoned with a tablespoon of vegetable oil.
Depending on your hunger, you can add a dairy product or a portion of cheese and optionally a fruit – ideally not very sweet.

Examples of balanced lunches:

  • Chicken strips, basmati rice and zucchini, yogurt and a teaspoon of coconut blossom sugar,
  • Scrambled eggs, roasted cauliflower, bran and Comté bread,
  • Cucumber with yogurt sauce, grilled salmon, al dente pasta, seasonal fruit.

With meals on the go: a wholemeal bread sandwich, with a slice of ham, a slice of Gruyere cheese and raw vegetables, can serve as a complete dish. It is beneficial to add a moderately sweet fruit, such as an apple.

Evening meal: what should you pay attention to?

Dinner can resemble lunch in every way, except that high-protein foods are not mandatory.
However, if taken late at night and quickly followed by bedtime, it should be lighter.

Examples of balanced dinners:

  • Green salad, quinoa and sunny vegetables, cottage cheese and raspberries.
  • Whole semolina, carrots and turnips, yogurt and a teaspoon of agave syrup.
  • Tomato salad, mozzarella, wholemeal bread, melon.

Snack: the best snacks

Like other meals, the snack should contain low GI foods, so as not to raise the blood sugar level of the mother-to-be.

Examples of low GI snacks:

  • Wholemeal bread and Gruyere,
  • A handfullalmondsa pear or two petit-suisse,
  • Breakfast cereal and two squares of dark chocolate,
  • A yogurt and a handful of muesli without added sugar.

Leave a Comment