Foods to avoid with Gestational Diabetes
Gestational diabetes can feel overwhelming, especially when it comes to figuring out what you should and shouldn't eat. Managing your blood sugar is crucial during pregnancy, not only for your health but also for the well-being of your baby. One of the best ways to support balanced blood sugar is by understanding which foods to avoid and what alternatives can help you stay nourished. Here’s a helpful guide to keep you on track.
1. Refined Carbohydrates
Refined carbohydrates are highly processed, low-fiber foods that quickly break down into sugar in your bloodstream. This can cause blood sugar spikes, which is exactly what you want to avoid when managing gestational diabetes. These foods often lack essential nutrients like vitamins, minerals, and antioxidants, offering little benefit to you or your baby.
Foods to Avoid:
White bread, bagels, pizza crust, pasta, noodles, and crackers.
Breakfast cereals, popcorn, and rice cakes.
Instant rice, oatmeal, and noodles
White rice and white potatoes.
Better Options:
Whole grain or sprouted bread or sourdough
Brown rice, quinoa, or cauliflower rice
Steel-cut oats or overnight oats
Sweet potatoes (in moderation and paired with healthy fats - make sure to eat your vegetables and protein first)
By opting for slow-digesting, high-fiber carbohydrates, you can help stabilize your blood sugar throughout the day.
2. High-Sugar Foods
Limiting foods that are high in added or natural sugars is key in managing gestational diabetes. Balance it with a protein source to minimize blood sugar spikes.
Foods to Avoid:
Sugary drinks like soda, fruit juice, and sweet tea.
Desserts including ice cream, cake, cookies, doughnuts, and pastries
Dried fruit such as raisins, dates, and cranberries
Sauces high in sugar like BBQ sauce, ketchup, and teriyaki sauce
Better Options:
Sparkling water with fresh fruit for flavor or No sugar electrolytes.
Dark chocolate (at least 70% cacao) in small portions
Fresh fruit paired with a protein or fat like nuts, cheese, or nut butter
Sauces without added sugar or homemade alternatives
3. Artificial Sweeteners
While it may seem like artificial sweeteners are a better alternative to sugar, they can actually have negative effects on blood sugar and gut health. Some research suggests that artificial sweeteners may still trigger blood sugar spikes or alter the gut microbiome, which can influence glucose levels.
Artificial Sweeteners to Avoid:
Aspartame (found in Diet Coke, sugar-free gum, and some yogurts)
Sucralose (found in Splenda)
Saccharin
Acesulfame potassium
Neotame
Better Options:
Pure stevia (without added fillers)
Monk fruit sweetener
Small amounts of raw honey or pure maple syrup (used very sparingly)
4. Trans Fats
Trans fats are commonly found in highly processed and fried foods. Additionally, trans fats have been linked to poor pregnancy outcomes, making it especially important to avoid them during gestation.
Foods to Avoid:
Margarine and vegetable shortening
Packaged baked goods like store-bought cookies, cakes, and pastries
Fried foods like french fries, fried chicken, and fast food
Processed snacks like chips and crackers
Better Options:
Cook with healthy fats like coconut oil, avocado oil, olive oil, and grass-fed butter
Opt for homemade baked goods using whole ingredients
Choose air-fried or oven-baked options instead of deep-fried
Managing gestational diabetes may feel challenging at first, but by making intentional food choices, you can keep your blood sugar stable and support a healthy pregnancy. Focus on whole, nutrient-dense foods like vegetables, quality proteins, healthy fats, and slow-digesting carbohydrates. And remember, small, consistent changes can make a big difference in your overall health and well-being during pregnancy.
If you need additional support with your pregnancy nutrition or gestational diabetes management, don’t hesitate to reach out. We are here to help you navigate this season.
The information provided in this blog is for informational and educational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition.
