When you are counting the days until a brand new family member arrives, the last thing you want to worry about is getting sick. But, potential risks are part and parcel of pregnancy.
One of these is gestational diabetes. Let’s delve into an explanation of this condition and look at how to manage it naturally with a healthy diet.
Understanding gestational diabetes
A diagnosis of gestational diabetes might come as a shock to a mom who has never had blood sugar issues before. And that is the very definition of this condition.
Gestational diabetes occurs when a mother’s body is not able to make and use all the insulin it needs for pregnancy and is caused by hormonal changes during pregnancy.
Without the much-needed insulin, glucose cannot leave the blood and enter the cells to be changed to energy, so it builds up. High blood glucose levels are then transferred to the baby via the placenta.
The baby’s pancreas then produces extra insulin in order to get rid of the blood glucose.
In most cases, gestational diabetes has no symptoms, and a blood sugar test during pregnancy is used to diagnose the condition. Some women may experience increased hunger or thirst, and increased urination.
Will gestational diabetes harm my baby?
Gestational diabetes increases your risk of having high blood pressure during the pregnancy. The risks for your little one includes the following:
- Since baby is getting more energy than he needs to grow, the excess is stored as fat. This leads to macrosomia – a big baby. This makes delivery more difficult and might require a C-section.
- The baby might be born too early, putting him at risk for breathing and other difficulties.
- Baby might suffer from low blood sugar.
- Baby could grow up to develop type 2 diabetes later in life.
Consequences for mom
After your baby is born your blood sugar levels will most likely return to normal. However, in some women gestational diabetes can eventually become type 2 diabetes.
You can lower your risk by getting into shape after delivery and losing excess weight.
Keep an eye on your blood sugar levels. Have it tested six to twelve weeks after delivery. After that, have it tested every one to three years to ensure it remains on target.
What can you do to prevent gestational diabetes?
There are several risk factors for gestational diabetes. If one of the following applies to you, you can develop this condition:
- You were overweight before getting pregnant.
- You have prediabetes, meaning your blood sugar levels are higher than they should be but not high enough to be diabetes.
- You have a family member with diabetes, or you have had gestational diabetes before.
- You have PCOS (polycystic ovary syndrome) or another condition linked to insulin problems.
- You have high blood pressure, high cholesterol or heart disease.
- You have given birth to a large baby, had a miscarriage or have given birth to a baby who was stillborn or had certain birth defects.
Your best weapon against all types of diabetes is a healthy lifestyle. If you are thinking of getting pregnant, try to lose weight if you are overweight, and include regular physical activity.
Refrain from trying to lose weight if you are already pregnant. You do need to slowly gain some weight for your baby to be healthy. Let your doctor be your guide to pregnancy weight management.
Treatment of gestational diabetes
The diagnosis may come as a shock to you and cause some worry. Take a deep breath, you’ve got this.
Your treatment plan will aim to keep your blood glucose levels in line with those of pregnant women who don’t have gestational diabetes.
Treatment may include daily testing of your blood glucose levels, as well as insulin injections and/or medication.
If you are testing your blood glucose, the American Diabetes Association suggests the following targets for women with gestational diabetes:
- Before a meal (preprandial): 95 mg/dL or less
- One hour after a meal (postprandial): 140 mg/dL or less
- Two hours after a meal (postprandial): 120 mg/dL or less
Treatment will also include exercise and following a healthy meal plan, both of which are crucial.
Your doctor will be able to advise which types of exercise is best for you and your baby. Here are a few tips for exercising while pregnant:
- If you haven’t worked out before getting pregnant, get active as soon as possible.
- Aim for 30 minutes of moderate activity such as walking or swimming, per week. You can start slowly and build up to 20 minutes a day.
- Were you working out before falling pregnant? Chat to your healthcare practitioner to make sure your favourite activity is still safe.
- The simplest way to get your body moving is by walking, and finding ways to incorporate walking into your life. Take the stairs instead of the elevator, or park a little further away from the shops.
- Cleaning the house is a good workout. Play some music and make the most of this tedious task.
- Gardening is also a good option if you prefer not going to the gym.
- Just dance. Blast your favourite music and dance away all your frustrations – you will give both your mind and your body a boost.
8 tips for eating well with gestational diabetes
These are general ideas, but it’s always a good idea to discuss your own specific needs with a professional, we are all different.
- Be carb clever. All carbs affect your blood sugar levels, so you need to become an expert on the subject.
You get different types of carbs, and it’s important to choose the healthy ones while keeping portion size in mind.
How to choose healthier carbs? Swap white bread for wholewheat bread. The same goes for pitas, wraps and roti – wholewheat versions are often available in store.Say no to fries and mash, rather opt for wholewheat pasta or sweet potato.Swap white rice for brown or basmati rice. |
- Cut down on sugar. Stay away from soft drinks, energy drinks and fruit juice. Learn to understand food labels, as often other names are used for sugar.
Look out for names like sucrose, glucose, dextrose, fructose, lactose, maltose, honey, syrup, corn sweetener and molasses.
- Some products are labelled ‘sugar-free’, but still contain sugar-alcohol and can be a source of carbs, so always read the label.
Sugar-alcohols may have a laxative effect or cause gas and bloating. These include isomalt, mannitol, maltitol, sorbitol and xylitol.
Not all sugar-free products have hidden dangers, some are indeed carb-free, such as diet sodas and sugar-free jelly.
- Portion control is key. Eating a large portion at once can make your blood sugar go too high. Rather go for smaller meals and snacks, for example three meals and two to three snacks per day.
Healthy snack ideas for stable sugar levelsGreek yoghurt topped with nuts, seeds or diced fruit.A handful of unsalted nuts and seeds.Sugar-free jelly.Raw, roasted or steamed veggies paired with hummus or cheese.Eggs are a great source of protein.Turkey or chicken breasts, or fatty fish like salmon and trout.Fresh fruit paired with a spoonful of nut butter. |
- Fruit contains plenty of nutrients, but they also contain natural sugars, so stick to one serving at a time. That would be one small piece of fruit, ½ a large fruit or about a cup of mixed fruit.
Fruit that has been canned in syrup and fruit juice are not suitable as these are high in sugar.
- All sweets and desserts need to be strictly limited. Not only can they cause havoc with your blood sugar, they barely contain any valuable nutrients.
- Fried food, fast food and alcoholic beverages are also a no-no.
- Opt for fresh whole food and try to avoid processed food.
Conclusion
A healthy meal plan is such a crucial part of gestational diabetes management that it’s worth your while to plan your meals ahead, and even keep a record of what you eat and how it affects you.
This will help you stay in control, resist temptation and make your absolute best effort to ensure the health and wellbeing of both yourself and your baby.