Indian Diet Plan For Pregnancy With Gestational Diabetes
Pregnancy is a happy phase in any woman’s life where she eats without worrying about calories as it is popularly believed that “a pregnant woman eats for two”. So she indulges herself in all kinds of food items that she craves for during pregnancy. But the sad news is, if the pregnant woman is diagnosed with diabetes during pregnancy, this same happy phase turns out to be more serious and troublesome. With changing lifestyles, gestational diabetes or high glucose during pregnancy is becoming more common. Find out Indian Diet Plan For Pregnancy With Gestational Diabetes
Nowadays about 6 to 8 percent of pregnant women are diagnosed with diabetes during pregnancy. Experts predict that this will increase to 8 to 10 percent in the near future. We all know that a proper diet plays a major role in managing diabetes. Women with diabetes during pregnancy ought to meet an authorized nutritionist to design the best diet for her. This ensures she gets proper nutrition for herself and the baby growing inside her. Remember, nutrition deficiency can bring about many complications during pregnancy. Keep reading to know more about the right diabetic diet during pregnancy that a pregnant woman should follow.
The good news is that if a pregnant woman strictly follows the diabetic diet designed for her, she can definitely keep the harmful effects of diabetes at bay and have an uncomplicated pregnancy and a healthy baby. Follow these guidelines for your meal plan during pregnancy:
Low glycemic index
The glycemic index (GI) indicates a number. It shows how fast your body changes the carbs in that food into glucose. An interesting fact is that two foods with the same amount of carbohydrates can have a different glycemic index. Smaller the number, lesser will be the impact of that food on your blood sugar. Lower the index, slower the digestion takes place, therefore, the blood sugar levels will increase slowly and steadily. The food with glycemic index:
55 or less is considered as low (good)
56- 69 is considered as medium
70 or higher is considered as high (bad)
Therefore, before buying any food or drink, look for the glycemic index on the label.
Low Glycemic load
The glycemic load (GL) of food is a number that tells how much a particular food item when consumed will spike a person’s blood glucose levels. We have to multiply the GI of the food by the number of carbohydrate grams in a single serving and then divide the given number by 100.
Glycemic Load between 1 and 10 is low
A GL between 11 to 19 is considered moderate
Glycemic Load which is 20 or higher is considered high
For those with diabetes, you want your diet to have low values of GL.
Insulin index: The insulin index refers to the capacity of the food to raise the level of insulin after 2 hours of intake
A Few Tips To Remember While Eating During Your Pregnancy
Carbs are not only found in food with processed sugars like soft drinks, but also in food containing natural sugars like milk, fruits, yogurt, etc.
Preferably have Greek yogurt, which is all the rage right now for all good reasons. Greek yogurt is a natural cultured yogurt, which is high in protein, lower in carbs than regular yogurt and rich in calcium and has probiotics,the good bacteria that can help in digestion during pregnancy
If you eat high carb food in one meal and then avoid it in other meals, it will still raise your blood sugar level. Therefore, always stick to recommended carbs in your diet
Never skip a meal as skipping a meal can make you feel very hungry and you tend to eat more in the next meal
Eat small meals, preferably every 2 to 3 hours. You can have a healthy snack, salad, fruits in between. However, make sure at least one and a half to two hours of gap is maintained between snack and the next meal
Prefer sweet potato to potato as sweet potato has a low GI
If you are a rice eater, always prefer brown rice to white rice due to its low GI
If you feel uncomfortable after eating any food item or have developed red rashes, stop consuming that food item and speak to your doctor about it
Have salt in moderation as consuming more salt can lead to water retention and further increase swelling during pregnancy and can also lead to gestational hypertension, which along with gestational diabetes can be very risky for both the mother and the baby
Try to consume home cooked food as much as possible
If you are buying ready to eat packaged meals or drinks, make sure to check the date of manufacture and expiry and also the list of ingredients and make sure it has not added sugar in them
Some Do’s And Don’ts In Your Diabetic Diet During Pregnancy
Include less starchy vegetables as they are rich in fiber, minerals, and vitamins
Include protein rich food like eggs, seeds, nuts, fish, meat, etc. These foods not only make you feel full but also will not spike your glucose levels
Sample Indian Diet Plan For Pregnancy With Gestational Diabetes
Here is a sample diabetic diet menu during pregnancy that ensures the required nourishment for the baby and controls the glucose level of the pregnant woman. Eating on time and ensuring enough gap between the meals are equally important when it comes to a diabetic diet. Once you have a general idea on how to select the food, you can make appropriate changes to the food items as per your doctor’s advice and also keep monitoring your sugar levels.
Early morning (6:30 to 7am)
Start the day with a 250 ml glass of milk (without sugar). If you prefer flavored one, you can add cardamom, cinnamon or kesar
You can also have dry carbs like whole grain rusk or digestive biscuits (sugar free). Limit it to just one piece
Soaked almonds 4 or 5 will provide protein and omega 3 for a good head start
Breakfast (8:30 to 9am)
Any of these – Vegetable upma/ three idlis/ two plain dosa/ two vegetable stuffed chapatti
A bowl of sambar/ mint chutney/ curd as accompaniment
One boiled egg (optional)
Mid morning (11am)
One medium sized fruit. Jamun, pear, guava, musambi, pomegranate, etc. are perfect to have during this time
After meals do have a 15 minutes walk. Consider it also as a part of your diet. You can make necessary changes to the items mentioned above according to your taste and preference and in consultation with a nutritionist. Here are a few more tips:
Fibers are available in the market. Adding it into the chappati or roti dough ensures the required fiber intake
You can add a hand full of soaked soybeans while making batter for idly or dosa
Some Recommended Low Sugar Indian Snacks To Include In Diabetic Diet
Whole grain plain dosa
Wheat and methi khakara
Mint chutney as dip or spread
Hope this Indian Diet Plan For Pregnancy With Gestational Diabetes is helpful. No matter what you want to eat, make sure that you consult your doctor or a nutritionist first. Some food items that agree well with someone else who is pregnant may not be good for you.