Eating with Gestational Diabetes

Eating with Gestational Diabetes

Thankfully for the majority of women who fall pregnant they will sail through pregnancy without any issues and the topic of Gestational Diabetes won’t need to be discussed in much depth. However, for the 3-5% of women that do go on to develop it; it can be a daunting  and often disheartening realisation.

Gestational diabetes means diabetes mellitus which literally translates to high blood sugar that is first  found during pregnancy.  It usually starts around the middle or towards the end of pregnancy but it can start earlier. I received the news at 28 weeks pregnant after an over night stay in hospital when we discovered that not only was I measuring larger than expected for my dates but I had an unusually high amount of glucose in my urine.  I was sent for an oral glucose tolerance test which measures the body’s ability to use glucose which is the body’s main source of energy.

This involved fasting for twelve hours prior to the test, although I was allowed to drink water but for any ladies going through this I’d check with your doctors first. The fasting glucose test was followed by a syrupy high sugar drink with a further test two hours later. When I received the telephone call with the news that I had developed gestational diabetes, I admit I was in denial and total shock.

Despite my best intentions to eat healthy and limit my sugar intake throughout my pregnancy; I was horrified at this new discovery and needless to say blamed myself entirely.  

I felt slightly more reassured when the doctors explained that GD is often just another aspect that we can blame on our hormones during pregnancy. It happens when the body is unable to control blood sugar (glucose) levels and is thought to be a result of the hormones produced during pregnancy blocking the action of insulin in the body.

Your body needs extra insulin because hormones from the placenta make your body less responsive to it.  

When your body can’t meet the extra demand, your blood sugar levels rise and you may development GD.  Keeping weight gain under  control, eating healthy and ensuring you get adequate exercise sometimes just isn’t enough.

 

Gestational Diabetes

Can cause problems for you and your baby during and after birth. But the risk of these problems happening can be reduced if it’s detected and well-managed. Thankfully mine was detected early and I was able to monitor my blood sugar levels daily. I kept a food diary and tested my blood sugar before and after my three main meals of the day. Luckily this enabled me to control the diabetes through managing the foods I ate and without the need for additional insulin injections or tablets. Gestational diabetes doesn’t usually cause any symptoms and most cases are picked up when your blood sugar level is tested during a routine or unplanned screening test.  Looking back, my main symptom was increased thirst, oh and  constantly needing to pee ( well more so than normal)

Because most of the symptoms can be normal pregnancy symptoms, it’s important to get yourself checked out if you feel something is amiss. Some women may develop symptoms if their blood sugar level gets too high such as: increased thirst, needing to pee more, a dry mouth and tiredness.

I feel its important to add that most women with gestational diabetes have otherwise normal pregnancies with healthy babies. However, gestational diabetes can cause problems such as your baby growing larger than usual which sometimes may lead to difficulties during the delivery and a possible increase in the likelihood of needing an induced labour or a cesarean section. polyhydramnios – too much amniotic fluid (the fluid that surrounds the baby) in the womb, which can cause premature labour or problems at delivery. premature birth – giving birth before the 37th week of pregnancy. pre-eclampsia – a condition that causes high blood pressure during pregnancy and can lead to pregnancy complications if not treated your baby can develop low blood sugar or yellowing of the skin and eyes (jaundice) after he or she is born, which may require treatment in hospital. My son was born at 35 weeks after my amniotic fluid reduced beyond the normal range.  His blood sugar levels were low but soon regulated themselves within twelve hours and thankfully he came home from hospital four days later.  

My blood sugars normalised and I was tested four months post pregnancy and thankfully was given the all clear. Once you’ve been diagnosed you’ll also be more closely monitored during your pregnancy and birth to check for any potential problems. The only thing I removed completely was juicing. Whilst I’ll happily drink a carrot and ginger juice or apple and kale juice on occasion, I totally removed this from my diet once I was diagnosed.   I love a super ripe banana added to my smoothie but the riper the banana the sweeter it is and the higher up on the glycemic index it’ll go. For people with diabetes, juicing can potentially cause blood glucose levels to soar.  My personal preference; non caffeine safe herbal teas and plenty of water. Alternatively you can opt for a low sugar vegetable smoothie with water. Being dehydrated raises blood sugar levels by making your blood more concentrated. Good luck ladies and please remember this article is based upon my personal views and experiences. For specific questions regarding your diet and exercise plan, please contact a professional.

I can still eat chocolate -right?Eating chocolate ranks pretty high on my fave things to do!
But the jury’s still out on just how beneficial dark chocolate actually is for us.

Naturally we all want to believe that the dark stuff is so good for us that munching our way through a family size pack is equal to chowing down on a bag of kale  oh if only.  A few years back when I was in the midst of reassessing just how much sugar I was eating, I swapped my chocolate treats to the darker stuff. The higher the cocoa solid content the less sugar you’ll be consuming. Although the calories are roughly the same in milk chocolate and dark chocolate – counting calories is not what I’m about.  What I am about is healthy options.


by eating the darker chocolate which contains more cocoa solids and less sugar we tend to eat less of it as it’s richer and has a slightly bitter taste to it compared to milk chocolate.

BUT dark chocolate has more FAT -Grrrrrr why can’t things just be easy.

A little while ago there was a huge write up about the flavanols in dark chocolate and this kicked off the whole DARK CHOCOLATE IS GOOD FOR YOU revelation that so many of us read about.  Truth is you’d have to eat such a huge amount of dark chocolate  for those flavanols to even have a positive effect and let us not forget that chocolate does contain caffeine which we know is a big NO NO that it’s really just not worth it – Apples and citrus  fruit contain high levels of flavanols and well we know they’re good for us.

The one good thing we can take from replacing our chocolate craving with the dark stuff and is that it contains less sugar and eating chocolate raises our levels of endorphins and the feel good neurotransmitter serotonin YAY! So there you have it – CHOCOLATE REALLY DOES MAKE US FEEL GOOD .

Healthy Eating Ideas

Healthy Breakfast ideas

Wholegrain breakfast cereal or porridge with milk, 1-2 slices wholegrain or high protein bread, poached eggs, green vegetable smoothie or chia pudding

Healthy Lunch Options

Wholegrain sandwich with lean meat/fish and salad, jacket potato with beans or cottage cheese, green smoothie, avocado on toast or sardines on toast.

Healthy Dinner Options

Lean roast meat or poultry, stews, shepherds pie with extra vegetables, vegetable bolognaise made with lots of vegetables, vegetable or bean curry with brown rice, chicken salad, and prawn stir fry.

Lets talk about the Glycemic Index

If you haven’t heard of the Glycemic Index; you’re not alone. If you’ve been to see your Diabetic Consultant at the hospital, you’ll no doubt have been given the low down on the foods to avoid so as not to cause a sugar spike.

So, basically the cliffnotes version of the GI – Carbohydrate is an essential part of our diets and essential for our body to function, however, no two carbs are created equally and the Glycemic Index is the ranking of carbs in our food and how they affect our blood glucose levels and how quickly the blood sugar levels increase. Simply put – the higher the number the higher our blood sugar levels increase.

Carbohydrates with a low GI value (55 or less) are more slowly digested by the body and therefore cause a slower rise in the glucose levels in our blood and in turn tend to keep the insulin levels lower.

Low GI Snacks to keep your energy levels up.

Granola Bars

Date and Walnut Granola Bars

These Date and Walnut Granola Bars are the perfect snack for munching on when you need an energy kick and they were a massive hit in our house, just remember to hide them somewhere safe if you have kids; mine loved these and they didn’t last as long as I would have liked, I’m also pretty sure the hubby munched his way through a fair amount too. Despite a face of denial!!I’ll admit, I struggle to eat dates whole and on their own but date puree or dates chopped up in cakes, energy balls and muffins are incredible.  They give the perfect level of sweetness to treats and desserts and they have so many health benefits, I wish I’d discovered how versatile they could be sooner. Dates are also loaded with fibre to keep your digestive system running smoothly. And as a result, you’re less likely to deal with pregnancy-related constipation.  Dates are also a source of Folate, which helps reduce the likelihood of birth defects. They also provide iron and vitamin K. View Recipe

Gluten Free Breakfast Muffins

Its muffin time again!! So the inspiration for these came after a trip to London at ridiculous O’Clock and I needed something quick, something I could eat on the go and something that was healthy. I did walk past a certain burger joint about ten times first though. Hey I’m only human.Spinach is bursting with Folate, which makes it one of the best foods to eat when pregnant and the feta and sun dried tomatoes are a winning combo in any form.

Carrot and Courgette Blondies

These delicious Carrot and Courgette Blondies may be my new favourite treat. They’re sticky, rich and incredibly sweet which in my book is a perfect. ⠀⠀Blondies are technically made in the same way that a chocolate brownie is made, however shock horror, they don’t have any chocolate in them. What gives them their rich taste and colour is the dark brown sugar in them and as I had a giant bag Coconut Sugar in the cupboard. It looks the same, smells the same and tastes the same so we’re onto a winner.⠀⠀Coconut sugar is made from the palm leaves of the coconut tree and is packed full of dietary fibre. It’s good to point out that despite being an alternative to refined sugar it does still in my opinion have a relatively high GI index so if you’re suffering with gestational diabetes proceed with the usual caution you would when consuming any sweet stuff. ⠀⠀

Date and Banana Flapjacks

I’m not really that keen on flapjacks, always found them to be too sweet and buttery but these delicious morsels contain zero butter and zero refined sugars, sweetened naturally with dates, bananas and a small tablespoon of honey for the entire batch. Packed full of oodles of energy boosting ingredients they are the perfect snack for any mums to be that need an energy boost. ⠀⠀⠀⠀

Nutty Caramel Chocolate Bars

The closest thing you’ll get to a refined sugar free healthy version of the delicious bars we ate as kids. CHEWY ✔ GOOEY ✔ CRUNCHY ✔ & covered in CHOCOLATE.WHO doesn’t love a good old fashioned Choccy bar???? ⠀⠀If you have the time to put these beauts together they’re totally worth it.

Date and Chocolate Cookies

SHOW ME THE COOKIES!!!!!Air with caution on these, despite no refined sugars, you can use honey or maple syrup – if you’re struggling with Gestational Diabetes these will still spike your sugar levels. Crispy, crunchy and chewy. Hell they’re cookies – I don’t need to big these up; the taste will speak for itself.

Sugar Free Carrot and Apple Muffins

Saturdays are for adventures and Sundays are for cuddling.. ⠀⠀HAPPINESS on a Sunday for me is is also a muffin breakfast! Yes I know – I’m easily pleased. What’s your fave breakfast?⠀⠀These Apple and Carrot Breakfast Muffins are THE perfect breakfast for when you’re short of time and need to get out the door, they can be prepped in advance and freeze well and will keep for a week in an air tight container. They’re extra tasty warm with butter and the smell when they’re cooking is AMAZING.

Chocolate and Coconut Tray Bake

This chocolate tray bake is so light and fluffy, and contains no flour or refined sugars. It resembles that of a Swiss Roll but I used extra dark 95% cocoa chocolate and a little coconut oil which worked beautifully.

Chocolate Date Energy Balls

I’ve been struggling this week and feeling a bit blurgh so to get me out of this slump it’s time to bring in these bad boys. They’re slightly more decadent than the usual ones I like to munch on for breakfast & made with @godivauk extra dark 90% cocoa chocolate and a generous scoop of @wholeearthfoods Crunchy Organic Peanut Butter, they’re the perfect mid morning snack or quick fix for that mid afternoon energy slump. Actually scrap that, they’re just perfect for any time of the day.

Chocolate Beetroot Brownies

To say sweat, blood and tears have gone into perfecting this recipe would be a MASSIVE understatement. I have, on so many occasions tried to create a healthy chocolate brownie that is sweet, moist and rich in chocolate and on so many occasions I’ve failed miserably. The plus side of writing a food blog is I get to be the tester girl that tries the recipes out. Tough life I know but I’m also my own biggest critic when it comes to perfecting the taste. So my go to proof once I think I have nailed the recipe is always my kids. With a custom in built ability to taste sweetness and relate that sweetness to deliciousness, I know if they love it I’m onto a winner.I didn’t however dare mention that these were made with beetroot and I’m pretty sure my other taste tester – the husband would squirm if he knew, despite loving beetroot himself. I think he’d consider it a whole new level if I was to mention he’s chomping on the stuff in his brownies.