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Indian Diet For Gestational Diabetes
Gestational diabetes is a condition in which women experience high blood glucose levels during pregnancy. About 6 to 9% of pregnant women are diagnosed with it. In this situation, the body cannot meet the insulin requirements during pregnancy. If not addressed, it may lead to health issues in mother and baby. However, with adequate monitoring and following a suitable gestational diabetes diet, the condition can be managed easily.
The placental hormones may prevent insulin from operating normally during pregnancy, resulting in insulin resistance. Factors such as obesity, maternal age, high blood pressure, cholesterol-rich diet, polycystic ovarian syndrome, and sedentary lifestyle add to the causes of gestational diabetes in women.
The most common symptoms indicating gestational diabetes are increased thirst, frequent urination, parched mouth, feeling tired even after resting, genital thrush, and sudden weight loss. Gestational diabetes is initially asymptomatic and is diagnosed during blood sugar tests in the 24th week of pregnancy. Read more to know about diet for diabetes.
Table of Contents
Managing Gestational Diabetes with a Healthy Diet
Gestational diabetes is quite common. By following certain ground rules, it is possible to undergo a healthy pregnancy despite the condition. The most important way to achieve this is by following proper gestational diabetes diet guidelines and consuming balanced, nutritious meals. Instead of skipping meals, one should ensure proper nutrition to control blood sugar levels. Drinking adequate water also helps.
Women should not try to make gestational diabetes diet plan of their own. They should consult their healthcare provider to formulate a suitable gestational diabetes diet chart which will cover all their special dietary needs.
In addition to adhering to the gestational diabetes diet guidelines, some more tips include:
- Eat three medium-sized meals and four snacks throughout the day instead of consuming large portions at once.
- Restrict your carbohydrate intake.
- Include a healthy snack in your gestational diabetes diet chart before bedtime.
- Ensure that the breakfast for a gestational diabetes diet is filling and nutrient-rich.
Obtaining the proper nutrients in the right amounts is key to managing this condition. A healthy diet aids significantly in keeping blood glucose volumes in the normal range. It helps achieve the correct blood lipid levels and prevents further complications like cardiovascular disease. It also lowers the risk of developing type 2 diabetes post-pregnancy. Read more about gdm treatment.
We aim to apprise you about the gestational diabetes diet guidelines in the following few paragraphs. Know more about certain indispensable food nutrients that you must include in your pregnancy sugar diet chart. Read more about reverse type 2 diabetes.
Lean meats are recommended. Red meat, processed meats and cold cuts are best avoided. Extra fats and skin layers should be removed. Cooking methods like grilling, baking and roasting are preferable.
|How it helps control gestational diabetes||Proteins like lean meats and sprouts are low in saturated or trans fats. They restrict the build-up of additional fat and help in lowering triglyceride levels. It leads to effective blood sugar control.|
|Examples||Paneer (cottage cheese), poultry, seafood, eggs, peanuts, soy chunks, lentils, beans|
|Consumption per day||2 to 3 portions (60-65 grams)|
Milk & Dairy Products
Remember to choose dairy products that are low-fat or fat-free. Yoghurt loaded with artificial sweeteners is a strict no-no.
|Food category/group||Dairy products|
|How it helps control gestational diabetes.||These provide essential nutrients like carbohydrates, proteins, vitamins and minerals. They give balanced nourishment for effective sugar control.|
|Examples||Low-fat milk (cow/soy/almond), buttermilk, plain yoghurt|
|Consumption per day||2 to 3 servings with minimum sugar|
Cereals & Grains
White bread and white rice consumption should be limited. Instead, go for whole-grain options. High-fat and starchy grains are not recommended.
|How it helps control gestational diabetes||In addition to the essential nutrients, this group of foodstuffs is rich in fibre content. Fibres help in insulin sensitivity and lower blood sugar readings.|
|Examples||Oats, Barley, Millets, Quinoa, Brown Rice, Whole Wheat Bread/Pasta|
|Consumption per day||Five Servings (around 300 grams)|
Fats & Oils
Foodstuffs rich in trans fats and saturated fats should be avoided. The right type of fats to include are unsaturated and polyunsaturated fats.
|Food category/group||Fats and Fatty acids|
|How it helps control gestational diabetes||Healthy fats should be included because they are essential for the baby’s nervous system development. Unsaturated fats improve insulin secretion and also lower blood pressure.|
|Examples||Olive Oil, Canola Oil, Sunflower Oil, Nuts, Avocado, Pumpkin Seeds, Chia Seeds, Flax Seeds|
|Consumption per day||Not more than 30 grams|
Including non-starchy vegetables in the diet is strongly recommended. They can be consumed in raw form or cooked in minimum oil/butter. Excessive addition of sauces or salt must be avoided.
|How it helps control gestational diabetes.||The Antioxidants and Starch-digesting enzymes present in vegetables help to regulate blood sugar levels.|
|Examples||Cauliflower, Broccoli, Cabbage, Green Leafy Vegetables, Eggplant, Bell Pepper, Carrot, Okra, Cucumber|
|Consumption per day||3 to 5 servings|
Consuming whole fruits is recommended moderation since fruits are rich in natural sugars. In the case of fruit juices, make it fresh and add minimum sugar. Canned juices are best avoided.
|How it helps control gestational diabetes||Fruits are rich in soluble fibres, which slow down the absorption of sugar in the bloodstream. It brings down blood sugar levels.|
|Examples||Apple, Grapes, Papaya, Plum, Peach, Fig, Pear, Pineapple, Citrus Fruits, Berries|
|Consumption per day||1 to 3 portions|
Also read about the benefits of eating grapes in diabetes
Foods to Avoid with Gestational Diabetes
- White rice
- French fries
- White bread
- Breakfast cereals
And other items rich in simple carbohydrates, as they cause blood sugar levels to rise. You should try having more fresh vegetables if you have gestational diabetes. They will ensure all your nutrition requirements are met, and you can easily control your diabetes symptoms.
Read more about how to prevent diabetes
A Sample 7-Day Gestational Diabetes Diet Plan
Sticking to a healthy gestational diabetes diet plan effectively keeps your blood sugar levels under control. Although we recommend consulting a professional nutritionist or dietician for personalized diet plans, following some standard diabetes diet plans can also help. You should follow the below-shared gestational diabetes diet plan if you don’t have access to a nutritionist or dietician.
|Day 1||1 cup milk, 2 paneer paratha, 1 apple, 5 almonds||1 cup buttermilk, 1 cucumber salad||1 cup moong dal, 2 roti, 1 cup bhindi, 1 plate salad, and ½ cup curd||1 cup dal, 1 cup beans curry, ½ plate salad, 2 roti|
|Day 2||1 cup milk with rolled oats, 3 walnuts, 6 almonds, 1 apple||1 mixed fruit bowl having muskmelon and watermelon||1 cup rajma, 1 cup aloo gobhi, 2 roti, 1 cup cucumber raita||1 cup lotus stem curry, 1 cup arhar dal, 2 roti, ½ plate salad|
|Day 3||2 moong dal cheela, 1 cup milk, 5 almonds, 1 apple||1 cup papaya||1 cup chana dal, 1 cup soybean curry, 2 roti, 1 plate salad||1 cup ghia vegetable, 1 cup moong dal, 2 roti, ½ plate salad|
|Day 4||2 suji cheela, 1 cup milk, 5 almonds, 1 apple||1 cup buttermilk, 1 cucumber salad||1 cup white chana, 1 cup palak paneer, 2 roti, 1 plate salad||1 cup masoor dal, 1 cup bottle gourd curry, 2 roti, ½ plate salad|
|Day 5||1 cup vegetable bread upma,1 cup milk, 1 apple, 5 almonds||1 cup papaya||1 cup moong dal, 1 cup tinda curry, 2 roti, 1 plate salad||1 cup yam vegetable, 2 roti, ½ plate salad|
|Day 6||1 cup milk, 2 moong and paneer dal cheela, 3 walnuts, 1 apple||1 cup buttermilk, 1 cucumber salad||1 cup palak dal, 2 roti, 1 cup ghia raita, 1 plate salad||1 cup carrot and beetroot curry, 2 roti, ½ plate salad|
|Day 7||2 steamed idli, 1 cup sambhar, 1 apple||1 cup lemonade, 1 cup pomegranate||1 cup soybean curry, 2 roti, 1 plate salad||1 cup moong dal, 2 roti, and1 cup bhindi, ½ plate salad|
Note: This is a standard, sample gestational diabetes Indian diet plan for people with gestational diabetes. If you have certain health conditions, it is best to get them reviewed by a dietician before proceeding.
Read more about the amount of sugar in watermelon
Tips for Healthy Eating with Gestational Diabetes
If you have gestational diabetes, try following some healthy eating guidelines to control diabetes symptoms. In the beginning, you can follow the below-mentioned tips for better results.
- Try to include fruits with low GI, like apple, guava, plum, peach, pear, Indian gooseberry, Indian blackberry, sweet lime, papaya, etc. Since these fruits have a low glycemic index, your body won’t find them too sugary to tolerate.
- Restrict your intake of sugary beverages, flavored teas, fruit juice, flavored water, etc. Also, avoid desserts as they can instantly spike your blood sugar levels. If you want to add some sweetness to your drink, ask your doctor if artificial sweeteners are ok to use. Also know about Indian diabetes diet.
- If you have a dietician, take their recommendation for the best millet option. Look for whole grain varieties whenever possible, and give special preference to millets. Some food items you should consider including in your gestational diet are ragi, jowar, bajra, kangni, and kodra.
- Try to avoid using high quantities of oil while preparing meals. Make a habit of using only 2 to 3 tablespoons of oil a day. You should also avoid using too much ghee while preparing food.
- Never skip a meal, as your blood sugar remains stable when food is equally and evenly distributed throughout the day. Also read about pineapple for diabetes.
The varieties of foodstuffs above have been suggested, considering Indian diet for gestational diabetes. Distribute your daily nutritional requirements in small portions throughout the day. It brings stability in blood sugar control. Fried foods, starchy foods, sugary beverages, foods rich in simple carbohydrates and saturated fats should be strictly avoided. Proper management of gestational diabetes can ensure a safe and healthy pregnancy without complications during delivery. Also read about the type 2 diabetes diet.
What is the Best breakfast diet for gestational diabetes?
An appropriate breakfast for a gestational diabetes diet includes a protein-rich and whole wheat meal. Whole grain bread, paneer paratha, bran flakes or granola with skimmed milk and no sugar, scrambled eggs, rava dosa with peanut chutney, moong dal or besan pancake, upma and vermicelli are a few healthy options for breakfast, keeping in mind your gestational diabetes diet guidelines.
Can you reverse gestational diabetes with diet?
Gestational diabetes is very common in women during their childbearing period and this type of diabetes can be controlled and fought with the help of a balanced and healthy diet. Apart from having a good diet, people with gestational diabetes need to meet the nutritional requirements of their bodies. Cutting down on carbs and having meals in smaller proportions instead of having all the food at one can help to improve the condition. Often this type of diabetes fades away after childbirth if the person manages to take good care of their sugar levels. Also know about reversing type 2 diabetes.
What triggers gestational diabetes?
During the pregnancy period, if the body fails to produce enough insulin then you are diagnosed with gestational diabetes. During your childbearing period, your placenta produces hormones that result in a glucose build-up in your blood. The pancreas that produces insulin generally takes control of this situation but if the pancreas fails to produce enough insulin then your blood sugar level will rise to result in gestational diabetes.
What are the Gestational Diabetes Diet Guidelines?
A standard gestational diabetes diet guideline includes proper consumption of healthy fats, protein, and low GI carbohydrates. It should be perfectly balanced, and the nutritional profile should not be compromised. Paneer, eggs, fish, soy chunks, chicken, and curd are some healthy items that should be included in a gestational diabetes diet. However, we recommend talking to a professional nutritionist for a personalized recommendation.
This website's content is provided only for educational reasons and is not meant to be a replacement for professional medical advice. Due to individual differences, the reader should contact their physician to decide whether the material is applicable to their case.