Lifestyle Support for Gestational Diabetes

What is gestational diabetes?

Gestational diabetes is a type of diabetes that develops in some women during pregnancy. It occurs in about 4-6% of expectant mothers. During pregnancy, hormonal changes can make your cells less responsive to insulin. Sometimes your pancreas can’t keep up with the insulin demand (three times the normal amount) and the blood glucose levels rise too high which results in gestational diabetes. If blood sugar levels are too high, the baby’s pancreas will produce more insulin which can cause the baby to gain too much weight.

What can increase your risk of gestational diabetes?

Behavioral/lifestyle risk factors (things you can change)

  • Obesity

  • Excessive weight gain during pregnancy—especially in the first trimester

Hereditary and disease risk factors

  • Having gestational diabetes during a previous pregnancy

  • Strong family history of diabetes

  • Previously given birth to a large baby (over 9 pounds)

  • Too much amniotic fluid (polyhydramnios)

  • High blood pressure

  • Over 35 years old

If left untreated, gestational diabetes can lead to:

  • Large birth weight baby

  • Difficulty in delivery through the birth canal

  • Excessive fat stores in the baby that could lead the child to be overweight

  • Higher risk of breathing problems at birth

  • Increased risk of jaundice

  • Preeclampsia in the mother

Nutrition Support

Eat more:

  • Avocado

  • Nuts and seeds

  • Good oils (canola, safflower, olive)

  • Whole grains like oatmeal

  • Non starchy and dark leafy green vegetables

  • Legumes, beans and tofu

  • Whole grains

  • 64 ounces of liquids per day

  • Dietary fiber like flaxseed

Eat less:

  • Sugary items like candy, cookies, cakes and soda

  • Fruit juice (eat whole fruit that has fiber instead)

  • Animal fats

  • Limit fruit to 3 servings per day—spread throughout the day

  • Starchy foods like white potatoes

  • Fatty, fried, greasy foods

  • White foods: bread, pasta, rice

  • Coffee (limit to 2 cups per day)

  • Alcohol (eliminate completely)

Essential vitamins and minerals (plant-based foods sources listed)

  • Prenatal supplements

  • Omega 3

  • Alpha-lipoic acid

  • Bitter Melon

  • Gurmar

  • Probiotics

  • Vitamin C & D

  • Magnesium

  • Coenzyme Q10

  • Prickly-pear cactus

Relevant dietary theories

  • The Zone Diet: focuses on eating low glycemic index foods that are high in nutrient content

Exercise

  • 30 minutes per day to include cardiovascular exercise like walking or swimming; yoga. Try to exercise 15-30 minutes after eating.

Stress reduction and relaxation

  • Get enough sleep, mediation

Lifestyle

  • Always consume carbs with protein and fat

  • Eat three small meals throughout the day and two to three snacks

  • Do not skip meals, especially breakfast; ensure that breakfast is no longer than 10 hours after last eating at night

  • Breakfast should include high protein rather than carbs

  • Breastfeed your baby