What to eat in case of gestational diabetes?

What to eat in case of gestational diabetes?

Gestational diabetes: what causes it?

As defined by the World Health Organization (WHO), gestational diabetes is a disorder of carbohydrate tolerance leading to a hyperglycemia of varying severity, diagnosed during pregnancy. “During this period, the mother’s body adapts its function to meet the needs of the baby: that increases insulin production to facilitate the use of sugar by the fetus which should be fed 24 hours a day ”, explains the midwife and the author (source 1). But in some cases, the mother’s pancreas can not keep up with the rhythm and an increase in blood flow. Sugar levels follow: this is diabetes.

of diagnosis of gestational diabetes is asked when at least one of the following cases is observed:

  • of fasting blood glucose is greater than or equal to 0.92 g / l;
  • of glycemia 1 hour later Glucose intake is greater than or equal to 1.80 g / l;
  • of glycemia 2 hours later Glucose intake is greater than or equal to 1.53 g / l.

There are many Risk factors onset of gestational diabetes:

  • overweight,
  • age: women over 35 are more at risk than others,
  • history of first degree diabetes,
  • gestational diabetes in a previous pregnancy,
  • the birth of a macrosomic baby (over 4 kg) during a previous pregnancy.

“Otherwise, gestational diabetes is not caught by eating too sweet, unlike what we often hear. “Even if in no case is it recommended to eat too sweet for your health”, recalls the dietician.

Diet in case of gestational diabetes: what should you eat when you have gestational diabetes?

When gestational diabetes is confirmed, it is necessary for the mother to watch his diet to avoid increases in blood sugar, which are potentially bad for the well-being of the pregnancy.

Dietitian Christelle Perrin-Fayolle: Pregnant diabetic women should not feel like they are on a diet. They can eat anything, it is important above all that they distribute their food correctly during the day and make reasonable accompaniments: it is the entire content of the meal that affects their blood sugar!

Therefore, the basic rule is focus on fiber-rich foods as much as possiblewhich have the ability to lowerglycemic index (GI) of a meal – that is, its ability to rapidly raise blood sugar levels. “The fibers are found in fresh fruits and vegetablesthey dried vegetables (legumes)and all Whole grains“, Recalls Christelle Perrin-Fayolle.

Rule number two: do not demonize starchy foods, which are certainly rich in carbohydrates, but which do not greatly increase blood sugar levels and which have the advantage of satiety. “We prefer starchy foods low glycemic indexrespectively brown rice, whole pasta, legumes (chickpeas, dried beans, lentils), basmati rice, quinoa but also starch cooked al dente “, says the specialist. Mashed potatoes, round rice or sushi rice, and highly cooked pasta that greatly increase blood. sugar.

Rule number 3: Limit sugar products as much as possible, such as table sugar, jam, sugary drinks – including fruit juices. Choose sweet foods with lower GI.

Finally, the last important point is delivery of meals and snacks during the day. It is therefore desirable to do 4 to 5 meals a day, to avoid hypoglycemia and therefore cravings, which can cause compulsive foods. Therefore, one or two appetizers are welcome, provided that they do not consist only of foods that are a source of carbohydrates (fruit, biscuits, chocolate, etc.), but are combined with other foods that lower the glycemic index.

When an expectant mother is diagnosed with diabetes, she should check your blood sugar before and two hours after each meal, using a self-measuring device. “This regular monitoring enables the patient to identify which foods cause a significant rise in blood sugar and to learn little by little how to eat better,” explains dietitian.
When your blood sugar is too high due to overeating, the only way to lower it is allow the body to use blood sugar through physical activity.

“The practice of regular physical activity is essential to regulate whimsical blood sugar levels,” the midwife insists. And who says physical activity does not necessarily mean high-level sports: going for a walk, jogging, cleaning up or even dancing to your favorite song are just as useful or fun ways to use your blood glucose, and to lower blood sugar.

Dessert, cake, chocolate: are all sweet foods forbidden?

“No food is forbidden,” recalls Christelle Perrin-Fayolle. Of course, if necessary limit sugary foodsyou do not have to not not necessarily demonize. The main thing is to consume them with a snack or snack, the other foods of which will help lower its glycemic index.

Christelle Perrin-Fayolle: Occasionally, you can treat yourself to a dessert after a meal rich in protein and fiber. It is preferable not to take a nap right away, but to take a walk or other activity that will allow the absorbed glucose to be used up quickly.

What are the alternatives to white sugar?

White sugar has one glycemic index at 70, therefore raises blood glucose levels very quickly, therefore avoidance is recommended. But it is not always easy to complete the meal without the sweet taste.

“There are several alternatives to white sugar, which have a low glycemic index,” says Christelle Perrin-Fayolle. This is especially the case: coconut flower sugar (GI at 30) and agave syrup (GI at 15), which can be found in organic stores and which favorably replace white sugar. “But you have to keep in mind that it is still sugar and therefore it is desirable not to abuse it,” recalls the dietitian.

What breakfast in case of gestational diabetes?

Breakfast should bring enough energy to the expectant mother, to replenish the body by fasting for several hours and to allow her to stay until the next meal. Ideally it should be a source of low glycemic index carbohydrates, fiber and protein.

Some examples of balanced breakfasts:

  • 2 slices of wholemeal bread with a piece of butter or oil puree (peanuts, hazelnuts or almonds) + a cup of milk.
  • A small bowl of sugar-free muesli added with milk or cottage cheese and green tea.
  • A bowl of yogurt with fresh fruit in pieces, a handful of oats and about ten almonds.

Beware of puffed cereals, granules and toasted breads. (Frashqe, Swedish bread) even whole, the production process of which significantly increases the glycemic index.

What should you eat for lunch when you have diabetes?

For lunch, the ideal is to find time to make one complete and structured meal.
“The lunch meal should always consist of a protein (meat, fish or eggs), vegetables and starch or bread,” says Christelle Perrin-Fayolle.

Vegetables can be a portion of raw vegetables or cooked vegetables, and the starch will ideally be whole and / or al dente, all seasoned with a tablespoon of vegetable oil. You can add a dairy or a serving of cheese and preferably a fruit – ideally not too sweet – depending on your hunger.

Examples of a balanced lunch:

  • Chicken ribbons, basmati rice and zucchini, plain yogurt and a teaspoon of coconut sugar,
  • Scrambled eggs, roasted cauliflower, bran and Comte bread,
  • Cucumber with sour cream, grilled salmon, al dente pasta, seasonal fruits.

In the case of meals taken on the go: a sandwich with wholemeal bread, with a slice of bacon, a slice of Gruyère cheese and raw vegetables, can serve as a complete dish. It is helpful to add a moderately sweet fruit, such as an apple.

Evening meal: what should you look out for?

Diabetes dinner can look like lunch, except for the fact that protein food is not required.
If taken late in the evening and followed quickly by bedtime, it should still be lighter.

Examples of balanced dinners:

  • Green salad, quinoa and sunny vegetables, cottage cheese and raspberries.
  • Whole oatmeal, carrots and turnips, yogurt and a teaspoon of agave syrup.
  • Tomato salad, mozzarella, wholemeal bread, melon.

Snack: the best foods

Like other meals, the snack should include low GI foods so as not to raise the blood sugar of the expectant mother.

Examples of low GI foods:

  • Wholemeal and wholemeal bread,
  • A handful ofalmonda pear or two petit-suisse,
  • Cereal bread and two squares of dark chocolate,
  • A yogurt and a handful of muesli without added sugar.

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