Carbohydrates raise your blood glucose levels. Read on to learn which carbohydrates are the healthiest choices for you. Carbohydrate is found in grain products, fruit and fruit juice, some vegetables, milk and alternatives, dried beans, peas and lentils, and foods such as cakes, cookies, squares, candy and sugary drinks. Add foods that contain protein and small amounts of healthy fats at each meal and snack.
If you're wondering what's the best diet for gestational diabetes, the answer is it's not one-size-fits-all. The overall goal is to incorporate foods that support healthy blood sugar levels, and how exactly you do that depends on your individual diet. Follow these general guidelines and then customize your meals based on the foods you like and check out the sample gestational diabetes meal plan provided below as a guide.
You can also schedule a meeting with a registered dietitian to determine your exact carbohydrate needs and to get an individualized gestational diabetes meal plan. Carbohydrates raise blood sugar more than fat and protein, so it's important to pay attention to the type and amount of carbohydrates you're eating. Aim for about grams of carbs per meal and grams per snack, but check with your dietitian for your specific needs.
Choose complex carbohydrates most of the time-these have more fiber, which slows digestion and prevents blood sugar from spiking. Beans, whole grains and vegetables are complex carbs. The plate method lets you eyeball appropriate portions without having to actually pull out a measuring cup or count calories, which makes plating out a balanced, healthy meal simple and easy.
Aim to make half your plate nonstarchy vegetables, a quarter of your plate lean protein, and a quarter of your plate whole grains at each meal. It's important to eat a consistent amount of carbohydrates at each meal. Pairing carbohydrates with protein and healthy fats prevents spikes in blood sugar. It also keeps you full, since protein and fat are digested more slowly than carbohydrates. For example, instead of just having an apple for a snack, pair it with peanut butter, which provides protein and healthy fat.
Eat three meals and two or three snacks each day. Do not skip meals. It deprives you and your baby of nutrients and could cause your blood sugar to drop too low. The answer: lots of delicious foods! The type and amount of carbs you eat or drink makes a difference to your blood sugar levels. The amount makes the biggest difference. And your dietitian may talk to you about reducing your carb portion sizes.
We know cutting down sugar can be really hard at the beginning, so small practical swaps are a good starting point. Use our tips on carb portion sizes. This will help you manage your blood sugar levels and avoid too much weight gain during pregnancy. Talk to your care team about what weight gain is right for you. If you do need to snack when you have gestational diabetes, swap cake, biscuits, crisps and chocolate for:.
The law has changed and manufacturers are no longer allowed to label food as diabetic or suitable for diabetics. The gylcaemic index GI is a measure of how quickly foods containing carbs affect your blood sugar levels after you eat them. Some foods affect sugars levels quickly and so have a high GI, and others take longer to affect blood sugar levels and so have a low GI.
To help you manage your blood sugar levels, go for carbs with a lower GI. And not all low GI foods are healthy, so make sure you read food labels and make a healthy choice. If you gain too much weight in pregnancy it can affect your health and increase your blood pressure. Philadelphia, PA: Elsevier Saunders; chap Updated by: John D. Editorial team. Gestational diabetes diet.
In general, you should eat: Plenty of whole fruits and vegetables Moderate amounts of lean proteins and healthy fats Moderate amounts of whole grains, such as bread, cereal, pasta, and rice, plus starchy vegetables, such as corn and peas Fewer foods that have a lot of sugar, such as soft drinks, fruit juices, and pastries You should eat three small- to moderate-sized meals and one or more snacks each day.
Most carbohydrates are found in starchy or sugary foods. They include bread, rice, pasta, cereal, potatoes, peas, corn, fruit, fruit juice, milk, yogurt, cookies, candy, soda, and other sweets.
High-fiber, whole-grain carbohydrates are healthy choices. These types of carbohydrates are called complex carbohydrates. Try to avoid eating simple carbohydrates, such as potatoes, french-fries, white rice, candy, soda, and other sweets. This is because they cause your blood sugar to rise quickly after you eat such foods. Vegetables are good for your health and your blood sugar. Enjoy lots of them.
Carbohydrates in food are measured in grams. You can learn to count the amount of carbohydrates in the foods that you eat. They include: Whole-grain breads and crackers Whole grain cereals Whole grains, such as barley or oats Beans Brown or wild rice Whole-wheat pasta Starchy vegetables, such as corn and peas Use whole-wheat or other whole-grain flours in cooking and baking.
They have more fiber. Citrus fruits, such as oranges, grapefruits, and tangerines.
0コメント