Are you diagnosed with Gestational diabetes and have many questions wobbling in your mind about what special diet you need to inhibit to control the sugar stuff.
Gestational diabetes for the newbie
Let me help you first learn, what’s going on wrong with your system. Then it would be easy for you to digest things – stop worrying – guys it’s not a disease.
Think you just had a meal – sugars, starches and carbohydrates – got digested into GLUCOSE (superwoman) – glucose flows into the blood steam– now to perform duties you need energy (glucose is the one that gives your body the essential energy) – your muscles and cell tissues, need energy to move – here comes the HERO for rescue- INSULIN- insulin helps get your glucose to the muscles, tissues and cells. Insulin is produced in pancreas; diabetic people take insulin supplements to get things working.
All the Gestational diabetic ladies out there – you have your pancreas working and do produce insulin but few other pregnancy hormones are restricting your insulin production. Once you deliver the baby, your body will get back to the routine.
For a healthy you during pregnancy you need loads of insulin boosting foods and slower sugar release foods to keep blood glucose levels in moderate levels.
Stop counting carbs and calories!!! You end up getting stressed up with life. Make sure you have 25% carbs + 50% protein + 25% of non-starchy and fats.
Cravings and carbs!! Here is your 25% carb plan
More the calories – more the sugar in blood – more the gestational diabetes surfaces!!! People living in cities think they are smarter and live a much more comfortable life than the villagers. Yes!!! That comfort and comfort foods are killing us.
Stop consuming polished rice. It’s a starchy food. You cannot just blindly betray carbohydrates to get rid of gestational diabetes. Play safe!! Did you any time had rice that has proteins + vitamins + carbohydrates + fiber. Yes!!! Parboiled rice and brown rice are excellent sources of extra nutrients and proteins despite makes you full for longer hours and digests at a very low rate (low G.I food) discharging low levels of sugar into blood stream.
- Parboiled rice
- Brown rice
Another crazy way to adopt parboiled rice is by making use of them in dosa and idly batters rather than the conventional white rice.
- Idly/dosa/whole brown bread in the morning
- Parboiled/brown rice for your lunch
- Millets/oats/whole grain rotis/whole grain dosas/at night
Protein is a pro: 50% protein in your plate ideas
Gorge on foods rich in protein as these food do not convert in to glucose after digestion as they hardly contain carbohydrates. Make most of it. Eat crazy!! Control your cravings during pregnancy with food rich in protein!! Too much can overboard can even make you boxy and overweight in the 9 months long run.
List of protein foods for gestational diabetic diet
- Boiled eggs
- Fully cooked chicken
- Fully cooked fish
- Fully cooked meat
- legumes, such as beans, chickpeas, Kidney beans and lentils
- Paneer / Tofu
- Dry fruits
- low-fat dairy products
- Cow milk
- Yogurt; Greek yogurt is the new yogurt to control gestational diabetes
Fruits with fiber
Say no to fruit JUICES not fruits…
It’s better to have a fruit as is, rather than juice. Don’t opt for juices as you may end up have 2-3 oranges/apples at a time to get 1 glass of juice. Besides, you lose all the fiber content taking in the concentrated glucose content of the juice in. RIGHT PROPORTIONS is the key.
Stay away from the packaged fruit juices that say they are 100% pure, but they are full of preservatives and may harm your fetus.
Here is the list of low G.I fruits suggested for gestational diabetes superwomen out there
- Have a mixed fruit salad
- Natural orange juice
Bananas, papaya, grapes, watermelons, pineapple, dried fruits are few to avoid.
List of vegetables for gestational diabetes
- Beans (green)
This list of proteins, vegetables, fruits and carbohydrates would help you buy grocery with less hassle.
Non-starchy and healthy fats
Excessive Food cravings and snacks may cheat you.
Don’t help fats get in to your gut in the form of snacks or munchies, as they convert into glucose and contribute directly to a sudden surge of blood glucose levels and may make it hard for the pancreas to yield more insulin. If you run out of it you may have to face health issues.
- Egg whites
- Paneer roll
- Whole bread sandwich
- Sweet corn
- Whole wheat pasta
Caution to all the gestational diabetic supermoms out there
- Adopt unsaturated fats – olive oil or sunflower oils for cooking
- Grill foods instead of frying
- Steam the veggies
- Say no packed juices and munchies
- No carbonated drinks
- No smoking
- No alcohol
- No coffee
Know more about Greek yogurt for the gestational diabetes moms. Click on me!!