How to Avoid Gestational Diabetes - Part3 Lowering Your Risk Through Diet

1 Eat more fiber. It is important to maintain steady blood sugar levels if you are at risk of gestational diabetes. Fiber will help you stabilize your sugar levels. In a study of the diets of women before they got pregnant, those who increased their daily fiber intake by 10 grams reduced their risk of GDM by 26%. Try to include more high-fiber foods to lower your risk.

• High-fiber foods include whole grains, bran, fruits (especially prunes), and vegetables (especially green leafy vegetables).

2 Increase your protein intake. Protein is an essential part of a healthy diet, and also provides a lot of B vitamins which can help prevent birth defects. Make sure that you are getting plenty of protein from lean sources.

• Lean meats, such as chicken, are good sources of protein and safe for pregnant women to consume. Avoid fish as a lean protein source, as its high mercury levels can be dangerous for pregnant women
• Very dark green leafy vegetables such as broccoli and spinach are good sources of protein as well as iron.

3 Enjoy fresh fruit in moderation. Fruits are good for you, but sugary fruit juices should be avoided. Fruits are high in natural sugars which in and of itself is not a bad thing, but one small glass of orange juice can contain the juice of as many as 10 oranges and there may also be added artificial sweeteners.

4 Avoid “white” foods. This means items such as sugar, flour, as well as starchy potatoes and pasta. These items are more likely to spike your blood sugar, so it is best to limit your intake of these items to small quantities.

5 Watch when and how much you eat. Your body releases insulin in response to high blood sugar, and eating large meals or having lots of time in between meals can cause a spike in blood sugar. That is why it is best to have a steady level of insulin in your system instead of extreme spikes and low points throughout the day.

• Keep an eye on portion sizes and try to eat several small meals frequently throughout the day to maintain your blood sugar levels. For example, you could eat a 300 to 400 calorie meal once every three hours during the day so that you consume a total of five meals totaling between 1,500 to 2,000 calories.