Low Glycemic Index Foods and Gestational Diabetes Diet + Testimonial By Female Trainer and Life Coach Andjela Tanasic
Our fitness and life coach, Andjela Tanasic, shares a story of her overcoming a misconception of developing gestational diabetes during pregnancy by not taking diabetes medication but focusing only on a healthy diet and exercise. In this blog, you can find out how she could track her blood sugar and what healthy foods she consumed that didn't disturb the insulin hormone.
What is gestational diabetes?
Gestational diabetes is a type of diabetes that can develop during pregnancy. It's also known as carbohydrate intolerance or pregnancy insulin resistance. Gestational diabetes affects around 18% of all pregnant women. It usually develops during the second half of pregnancy (from 24 weeks onwards).
For most women, gestational diabetes will disappear after they've given birth. But for some women, it can lead to type-II diabetes later in life. This is why controlling your blood sugar levels during pregnancy is so important.
Blood sugar, insulin hormone, and pregnancy
Insulin is a hormone that helps your body use glucose for energy. Glucose is a type of sugar found in your blood. Your body needs insulin to help glucose enter your cells. Once inside your cells, glucose is used for energy.
In pregnancy, your body needs more insulin to help move the extra glucose into your cells. If you can't make enough insulin or your body doesn't use it properly, your blood sugar level will become too high.
What causes gestational diabetes?
Gestational diabetes is caused by a change in how your body processes glucose (sugar) during pregnancy. All pregnant women have higher blood sugar levels (glucose) than average. This is because their bodies use more glucose to help the baby grow.
During pregnancy, the placenta produces hormones that can make your body more resistant to insulin. Insulin resistance means your pancreas has to produce more insulin to help glucose enter your cells. This is called insulin resistance.
Symptoms of underworking insulin:
- feeling tired all the time
- being very thirsty
- the urge to urinate a lot
- having dry, itchy skin
- blurred vision.
If your pancreas can't keep up with the demand for insulin, your blood sugar levels will become too high. This can lead to gestational diabetes.
Several things can increase your chances of developing gestational diabetes, including:
being overweight or obese,
having a family history of type II diabetes,
consuming a lot of sugar,
and being over 30.
Coach Andjela's experience during pregnancy and what is the best pregnancy diet
"When I was about 35 weeks pregnant, I did a glucose test that showed that my blood sugar was on a borderline 1 hour after drinking a sugary drink. My doctor feared that I would probably develop high blood sugar by the end of my pregnancy, leading to gestational diabetes. Hence, she prescribed me diabetes medication and said it was the only way for me to manage gestational diabetes.
Even though I was already focused on healthy eating, I decided to buy a blood glucose kit to keep track of my blood sugar daily. One of the changes I made was consuming low glycemic index foods, which led to reducing carbs, avoiding sugary foods, and controlling my portion sizes.
After two weeks of following the Low glycemic index plan, I returned to the doctor, and she was amazed by the results. My blood sugar levels were in range before a meal, after 1 hour, and after 2 hours of eating meals. She was surprised that I managed it all with a balanced diet. My doctor even mentioned that she would be recommending it as a gestational diabetes diet!
I managed to stick to the plan, which included mainly consuming healthy fats and lean proteins till the end of the pregnancy.
I can definitely say that low-glycemic-index foods are the best pregnancy diet out there! Pregnant women should focus on controlling their blood sugar throughout the pregnancy. This usually leads to healthy weight gain, which is what the baby and “ - coach Andjela Tanasic
Foods to avoid during pregnancy
Certain foods, such as unpasteurized dairy products or raw or undercooked eggs, meat, and fish, should be avoided by pregnant women because they can cause health problems. Pregnant women should also avoid eating large amounts of processed foods, as these can be high in salt, sugar, and unhealthy fats. Eating a healthy diet during pregnancy is essential for both the mother and the baby.
Healthy diet recommendations during pregnancy
Low glycemic index foods have a softer impact on blood sugar levels than other foods. This is because they're slowly digested and absorbed, so they don't cause a rapid rise in blood sugar levels.
A low glycemic index diet is a type of diet that focuses on eating foods that have a low impact on blood sugar levels.
The glycemic index measures how much food raises your blood sugar levels. Foods with a high glycemic index raise your blood sugar more than foods with a low glycemic index.
Eating low-glycemic index foods during pregnancy can help control your blood sugar levels. This is important because high blood sugar levels can lead to complications such as a baby's growth, brain development, heart disease, and gestational diabetes.
You can find out in this blog if you want to learn more about Low glycemic index foods and their impact on the body.
A healthy diet and exercise to prevent gestational diabetes
Eating a healthy diet is the best way to control blood sugar levels. However, we shouldn't neglect the importance of staying active during pregnancy. It is recommended that pregnant women exercise for at least 30 minutes a day, most days of the week.
Check out our blog, [Safe Prenatal Workouts in Dubai], to learn what exercises are safe. Combining exercise and good nutrition will give you the best chance of preventing gestational diabetes.
CONCLUSION
If you're diagnosed with gestational diabetes, you'll need to control your blood sugar levels by eating a healthy diet. This means eating low glycemic index foods that don't cause big spikes in your blood sugar levels.
Some of the best foods to eat if you have gestational diabetes include:
lean proteins like chicken, fish, beef, and tofu
high-fiber carbs like beans, legumes, and whole grains
healthy fats like avocados, nuts, and seeds
plenty of vegetables
You should also avoid refined carbs and sugary drinks. These can cause significant spikes in your blood sugar levels. So it's important to read food labels carefully and choose foods with a low glycemic load.
You should not avoid complex carbohydrates completely. Small servings of sweet potatoes, white rice, brown rice, and fruits are, in most cases, ok, but you should monitor your blood glucose level and see how specific foods impact it.
Eating a healthy diet is the best way to control your blood sugar levels during pregnancy. So if you're diagnosed with gestational diabetes, focus on low glycemic index foods. By doing this, you can help keep your blood sugar levels under control and avoid any complications.
