Controlling Gestational Diabetes

This article will describe standard signs and symptoms of gestational diabetes, how it is diagnosed and just how it’s handled. It is going to show how a gestational diabetic diet program is very important for controlling diabetes in conjunction with other treatments.

So how do we go about Controlling Gestational Diabetes?

controlling Gestational diabetesEven the calmest of Mothers-to-be will become concerned if they are diagnosed with gestational diabetes. It’s a sad fact that more and more women are going to receive this worrying news as gestational diabetes is on the rise.

It’s important to know there are steps you can take to reduce the likelihood of developing gestational diabetes before even trying for a baby.

For pregnant women diagnosed with gestational diabetes, there are many lifestyle and dietary measures that can be taken to help bring blood sugar levels under control, and these are often all that is needed.

Most pregnant women are screened for gestational diabetes between weeks 24 and 28 of their pregnancy with a glucose challenge test. This involves drinking a sugary drink before testing the blood to see how well the body manages to regulate the blood sugar levels.

When a pregnant woman is diagnosed with gestational diabetes, it means her blood sugar levels are too high. This is concerning, because it can have negative implications for the baby as well as the mother if not treated and brought under control.

Uncontrolled high blood sugar levels in pregnancy can cause babies to grow larger that usual and increase the chances of respiratory distress, bone fractures, nerve palsies, low blood sugar levels and early birth. For the pregnant mother there is a higher risk of placental trouble as well as a higher risk of perineal tearing or caesarean due to the large size of the baby.

The likelihood of these issues can be reduced if gestational diabetes is identified and blood sugar levels brought under control. It is possible to prevent or reduce the impact of gestational diabetes by maintaining a healthy weight, healthy diet and regular exercise. The Majority of women with gestational diabetes will find their blood sugar levels return to normal after giving birth.

Despite this, women who have had gestational diabetes are more likely to develop type 2 diabetes later in life. Additionally, women who have had gestational diabetes during pregnancy face a 35 to 50 per cent chance that it will return in future pregnancies.

What Causes Gestational Diabetes?

gestational diabetes blood sugar levelsDuring pregnancy, the placenta is responsible for providing nourishment to the baby from the mother. Hormones released by the placenta cause a slight insulin resistant state in the mother as a normal part of pregnancy. As insulin is important for moving sugars into the cells, it plays an integral roll in maintaining steady blood sugar levels.

Insulin resistance impairs the ability of insulin to perform its job effectively, although slight insulin resistance during pregnancy is normal and allows more sugar and nutrients to be available for the baby. Problems develop if these sugar levels become too high. A pregnant woman can also get gestational diabetes if her pancreas is simply not making enough insulin to keep blood sugar levels stable.

Pregnant women can have gestational diabetes without displaying any physical symptoms, which is why it is so important to be tested during pregnancy. However, some women may display symptoms, particularly if they display another form of diabetes they were not previously aware of. These symptoms may include:

  • Increased thirst
  • Increased urination
  • Increased hunger
  • Blurred vision.

Many pregnant women, experience some of these symptoms as a normal part of pregnancy, so speak to your doctor if you have any concerns.

Treatment for Gestational Diabetes

Gestational diabetes can be treated with dietary and lifestyle changes and these can prevent the disease recurring in future pregnancies, potentially warding off type 2 diabetes in the future. If you are diagnosed with gestational diabetes, you will usually be closely monitored by your doctor and will need to check your blood sugar levels with a machine at home.

Exercise

Regular exercise before and during pregnancy is a great way to help keep maternal blood sugar under control. Pregnant women can safely do as much exercise as they feel comfortable with. Studies show that as little as 15 minutes 3 times per week can be beneficial, although 30 minutes of daily exercise is recommended when there are no other pregnancy complications.

Walking is excellent and can be enjoyed right up until the last few days. Swimming during pregnancy is wonderful as it takes weight off the joints and back and brings welcome relief in later pregnancy. Cycling on a stationary bike is also considered very safe. Avoid exercising during the mid-day heat and pushing yourself beyond your existing fitness / stamina levels.

Diet

Gestational diabetes diet planA healthy diet is essential in pregnant women diagnosed with gestational diabetes. Reducing carbohydrates to 40 or 45per cent of your diet while making sure any carbohydrates have a low glycaemic index (GI) and low glycaemic load is crucial.

There’s are variety of smartphone apps that can give you a very accurate indication of your carbohydrate intake day by day. Obtaining a book outlining a low-GI diet will provide you with tables listing the glycaemic index and load of most foods.

As well as these changes, ensuring high dietary fibre levels is also very important. Hence a diet rich in fruit, vegetables, wholegrains, legumes, lean meat, eggs, nuts and seeds healthy fish and pure water is ideal.

Lifestyle

Stress increases hormones that encourage the release of sugar into the blood stream. Ancient cultures have long understood the need for pregnant women to be relaxed and happy and in our busy western society, pregnant women need to ensure they actively work at reducing stress. Meditation, prenatal yoga, exercise and /or counselling can help reduce stress levels.

Sleep helps to reset hunger hormones, which will encourage healthy food choices. Pregnant women will often experience disrupted sleep so, were possible, try to get to bed that little bit earlier or nap through the day.

Prevention

Ideally, women planning to get pregnant should seek good preconception care in order to avoid gestational diabetes altogether. Women who have had gestational diabetes in prior pregnancies can draw motivation from the knowledge that a good diet, regular exercise and weight normalization can help avoid complications from gestational diabetes in future pregnancies.

Following these healthy diet and lifestyle guidelines will put women in a better position to shine through motherhood and raise healthy children.

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Healthy Snacks for Diabetics

It’s a common belief that people with diabetes should snack regularly, but most people with type 2 diabetes don’t need snacks between meals. A snack quite often just means unnecessary kilojoules and weight gain.

If you are a diabetic and you like to have snacks, it’s best to choose a piece of fruit, a tub of yogurt or another healthy snack from you daily core food group. Healthy snacks can help you stay focused throughout the day and prevent uncontrollable hunger in the evenings.

Be aware that many ‘snacks’ provide as many kilojoules as a normal meal.

Snacks and Insulin

If you need insulin injections to manage your blood glucose levels, you may need to have a snack between meals or at supper to help keep your blood glucose levels under control and avoid the risk of hypoglycemia.

If your blood sugar levels are frequently low, your doctor may review your drug dose. In many cases it may be best to reduce your medication rather than snack all the time.

Healthy Snacks for Diabetics

Unless you are taking insulin, it is generally not essential to have snacks. If you prefer to do so, the healthiest snacks come from your core daily food allowances. Examples include fruit, reduced-fat yogurt, nuts, fruit toast or even a slice of wholegrain bread.

If you decide to snack on one of your indulgence foods, keep it to a very small amount. Visit your nearest Diabetic food store for some healthy snack ideas!

Some Tips for Snacking Sensibly

  • Identify if you need a snack or just want one
  • Keep your snacks to 500 kilojoules or less and monitor your weight
  • Beware of over-indulging in low-fat or low sugar foods – check the label for energy content.
  • Make a list of your daily snacks and place it on the fridge to remind you of your plan.
  • Place your planned snacks in reusable single-serving containers or resealable bags so that you only have in front of you what you want to eat.
  • Small quantities of nuts are a healthy and quick option – they contain monounsaturated fats which help lower cholesterol, reduce the risk of heart disease and are a good source of protein.
  • Snack on FREE list foods, like raw vegetables.
  • Blend a smoothie using foods from your daily core allowance – blend half a chopped banana, 75 grams mango, 100 grams of low-fat, plain or vanilla yogurt and a non-nutritive sweetener (if you must) with ice until smooth and then sip slowly.

Some Examples of Healthy Snacks for Diabetics.

Home made Tomato Soup

This is the perfect snack on a cold winter’s day, but it call also be served chilled during a hot summer. Serve with a slice of Low-GI bread for a satisfying lunch.

  • 1 Tablespoon olive oilHealthy snacks for diabetics
  • 1 finely chopped onion
  • 2 cloves garlic, crushed
  • 1 carrot finely sliced
  • 2 400 gram tins dice tomatoes
  • 3 cups of salt reduced chicken stock
  • ½ cup low-fat milk (optional)
  • Freshly ground black pepper
  • Fresh basil leaves to garnish

Heat the oil in a saucepan and add the onion, garlic, carrot and cook for 5 minutes or until starting to soften (while stirring). Add the tomatoes and stock and bring to the boil then reduce the heat and simmer for 20 minutes or until the vegetables are soft. Remove from the heat and puree roughly with a stick blender or transfer to a food processor and blend. Combine the puree and milk (if using) in the saucepan and gently heat through.

Season to taste with pepper and then serve garnished with basil leaves.

Golden Pikelets

This recipe may make more pikelets than you need but they freeze well and make good lunch box fillers. Extras can be frozen for up to 1 month and to defrost, thaw at room temperature and warm in the microwave.

  • ½ cup wholemeal flour
  • ½ cup plain flour
  • 1 teaspoon baking powder.
  • 3 tablespoons quick-cooking oats
  • 2 teaspoons powdered sweetener.
  • ¼ teaspoon ground cinnamon
  • 1 egg, lightly beaten.
  • 1 cup low-fat milk
  • 1 teaspoon vanilla extract
  • Olive oil spray

Mix the flours, oats, baking powder, cinnamon and sweetener in a large mixing bowl and make a well in the centre. Add the egg, milk and vanilla and whisk to combine. Set aside to rest for about 10 minutes.

Heat a large non-stick frying pan over medium heat and spray with olive oil. Spoon 1 tablespoon of batter per pikelet into the pan, tilt to spread slightly and cook for a bout 2 minutes until bubbles appear on top. Turn over and cook for 1 minute or until cooked through. Remove from the pan and keep warm while you repeat with the remaining batter to make about 16 pikelets.

See the practical food guideline from the American Diabetes Association HERE!

Normal blood glucose levels

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Top 5 Diabetes Diet Tips for Creating Healthy Meal Plan

Diet plays a key role in regulating blood glucose. A healthy diet plan tailored to your specific needs will help you do this. Most people with diabetes are overweight or obese

Controlling your diet may be the key to reducing the risk of diabetes as well as improving your symptoms if they are affected by this disease. Maintaining a good diet is a healthy choice for everyone.

You don’t need to buy special foods for Diabetes, you just need to make healthy choices. Before you go out looking for new foods though, conduct a pantry audit to see which foods you already use and if you can make healthier choices.

diabetic meal plan chartTip # 1: Going Shopping as a Diabetic

Be prepared when you go shopping:   A shopping list will save you time and money and can help prevent impulse buying. Keep a notepad in the kitchen or a list on your smartphone and note down the items you need as you run out of them

Don’t shop if you are hungry:   People who shop on an empty stomach tend to buy more – particularly things they really don’t need. Try to go shopping just after a meal.

Get to know your grocery store:   Once you know the layout, write your list in categories that resemble the aisles. This keeps you out of the aisles you don’t need to visit and can eliminate unnecessary shopping time.

Buy fruit and vegetables in season:   This is the smartest and cheapest way to reach your goal of eating two serves of fruit and five serves of vegetables a day.

Occasionally take your time:   Every so often, take time to compare brands and investigate new products. The quietest times to shop are early in the week and late at night.

Skip that aisle:   If you don’t need food from a particular aisle, don’t visit it. This applies especially to the confectionery, biscuits, pastry and soft-drink aisles.

If you are in a hurry, shop on the edges:   Foods kept on the perimeter of the supermarket tend to be core foods – meats, vegetables, salads, breads and chilled items such as dairy foods and spreads.

diabetes healthy diet tipsTip # 2: Use the Diabetes food pyramid.

The Diabetes food pyramid, published by the Department of Agriculture (USDA) has six food groups (in order of what you should eat more and less carbohydrate and protein):diabetic meal plan chart

  • Fats, sweets and Alcohol – try and avoid these as best you can. Perhaps just on rare occasions,
  • Milk – 2-3 servings per day
  • Meat, meat substitutes and other proteins – 4-6 oz per day divided between meals. This is equivalent to ¼ cup cottage cheese, 1 egg, 1 tablespoon peanut butter, or ½ cup of tofu.
  • Fruits – 2-4 servings per day.
  • Vegetables – 3-5 servings per day.
  • Cereals, breads, grains and other starches – 6-11 servings per day eg…1 slice of bread, ¼ bagel, ½ and English muffin or pita bread, ¾ cup dry cereal, 1/3 cup of pasta or rice.

diabetes healthy tipsTip # 3: Balance Your Diet

What you choose to eat can be powerfully important for your health and well being. Your diet can make a huge difference to your Blood sugar levels, and also you blood pressure and cholesterol levels.

It used to be thought that a diet for controlling diabetes was all about cutting out sugar. Nowadays the nutritional recommendations focus more on weight control and a healthy eating pattern low in saturated fats and high in fiber, with a moderate intake in less refined wholegrain carbohydrate foods and of healthy fats such as those in oils and nuts.

A small amount of added sugar is not a problem, since we now know that starchy carbohydrate foods cause a greater increase in blood glucose levels than does sugar. The quality of the carbohydrate foods you choose and the type of fats you eat are important.

diabetes healthy tipsTip # 4: Food labels

Nutritional information panels on food packaging allow us to compare products of the same nature. Always check the ‘per 100g’ column. The serving size given on the label is determined by the manufacturer and in not necessarily the right one for you.

diabetic diet cheeseDAIRY

For dairy products, check the fat and saturated fat content and choose lower-fat varieties. If you do choose full-fat versions, simply eat smaller amounts. As a general rule, choose foods with less than 10 grams total fat per ‘100 grams’, but with dairy products choose foods with less than 2 grams total fat per ‘100 grams’. Aim for as low a saturated fat content as possible.

diabetic diet tipsBREADS

For breads, you need to check whether it is a wholegrain, and is high in fiber (more than 5 grams fiber per 100 grams.) Or has a low GI. For breakfast cereals, check the fiber content and choose higher-fiber cereals (3 grams fiber per serve).

diabetes meal tipsCEREALS

Some cereals are higher in fat but this comes from nuts which contain healthy fats. Don’t let the fat content of these foods put you off – as they can be healthy choices in controlled amounts. Do look out for the sugar content – some breakfast cereals are very high in sugar.

diet tips for diabetesTip # 5: A word about Sugar Substitutes

A moderate intake of sugar (10 per cent of your total daily energy needs) is acceptable in a healthy diet, but diabetic diets often include sweeteners to replace sugar in foods and beverages. There are two types of sweetener: non-nutritive (which is also referred to as ‘artificial’ or ‘intense’) and nutritive.

Non-nutritive sweeteners, such as saccharin, have a minimal or no effect on blood glucose levels, making them popular among people trying to lose weight and control their blood sugar levels. They are generally much sweeter than sugar, so you need to use much less of them

Nutritive sweeteners, still contain calories and can affect blood glucose levels. Some such as honey and fructose, should be considered as providing plentiful energy without much nutritional value.

Non-nutritive sweeteners:

Saccharin: (954) Available in table-top powder, liquid or tablet.

Aspartame : (951) Used in diet products such as sugar-free gum, soda, cordial, yogurts.

Cyclamate : (952) Not suitable for cooking

Acesulfame K : (950) Suitable for cooking – stable at high temperatures.

Sucralose : (955) Very heat stable and no aftertaste.

Steviol glycosides : (960) Heat stable – does have an aniseed aftertaste.

More information HERE on artificial sweeteners!

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Issues to be Aware of in a Diabetic Diet

Diabetes can be effectively controlled with regular exercise and eating a healthy diabetic diet. If you are a diabetic, the two main issues you should be well aware of in a diabetic diet plan are the sugar and fat intake.

Constant weight control is essential to prevent excessive weight gain that can contribute to a number of different problems.

If you are a diabetic, you become tuned into what you are putting into your body. Ideally, you should be eating as much raw, unprocessed food as possible, but you will still probably be consuming packaged foods. If you want to do this in a healthy way, you need to be aware that what some manufacturers put on a label is not always straightforward.

Are Food Labels really what they say they are?

For example:

  • Fat free must be less than 0.15 per cent fat.
  • Reduced fat should be at least a 25% reduction from the original food or product.
  • Low fat must contain less than 3 per cent for solid foods and less than 1.5 per cent for liquid foods.
  • No added sugar in a product means the product must not contain any added sugars, but says nothing about the natural sugar content. Fruit juice is an excellent example here.

People suffering with diabetes must also keep in mind that fats, sugars and salts can be also added in many forms and scattered throughout the ingredient list without actually being labelled as fat, sugar or salt.

Always look at the fine print as fats can be labelled as:

Dripping, butter, shortening, coconut, coconut oil, Palm oil, copha, cream, sour cream, mayonnaise, vegetable oils and fats, hydrogenated oils, full cream milk powder, eggs, mono / di or tri glyderides. None of this mentions the quality of the ingredients, which is another issue.

Sugars can be labelled as:

Brown sugar, corn syrup, dextrose, disaccharides, fructose, glucose, lactose, golden syrup, honey, malt, maltose, mannitol, maple syrup, molasses, monosaccharides, raw sugar, sorbitol, sucrose and xylitol.

Much of the advice given by a dietitian is to follow a diet that is healthy for both diabetic and nondiabetic, without distinction. The key is moderation in everything.

diet for diabetesA good diabetic diet has an emphasis on reducing the amount of sweet foods, especially cakes and biscuits and increase the intake of complex carbohydrates by eating more brown rice and whole foods. Medication is not always necessarily the answer to control diabetes as regular exercise and a diabetic diet is quite effective.

How much exercise does a diabetic need?

There is medical evidence that regular exercise can actually help prevent a person developing diabetes and help with its control. The muscles of the body uses glucose during exercise, resulting in lower overall levels of blood sugar. The minimum recommended amount of exercise to be effective is 20 minutes at least three times a week.

And of course it’s important to consult your doctor before taking a new kind of exercise, especially if you have additional health problems, along with diabetes. Exercise alone is not sufficient to help control diabetes, which means that a diabetic diet is a must!

Moreover, there are some diabetic patients for whom this is not enough and medication is necessary. Most drugs are taken orally for diabetes. A diabetic may be prescribed a drug or a combination of several drugs to adequately control their diabetes.

Effective management of diabetes can usually be achieved through adherence to proper diet and exercise for diabetics on a regular basis.

Learn more about the complications of diabetes HERE!

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American Diabetes Association Diet Plan

Practical Food Guidelines for Diabetes

Post updated: 8th April 2023

Dietary advice for people living with diabetes is gradually changing as a result of modern scientific research. After several years of favoring low-fat, high-carbohydrate diets, a study posted at the ADA (American Diabetes Association) Scientific Sessions reports that there are other diet options that give better cardiovascular disease (CVD) and diabetes outcomes than the standard diet formerly recommended by the ADA.

Some of the practical eating patterns discussed include:

DASH Diet

The DASH (Dietary Approach to Stop Hypertension) diet was shown to reduce the risk of diabetes, lower blood pressure, and it helps people lose weight. One of the main advantages of the DASH diet is that it is practical and easy to follow.

A report shared in Diet Spectrum by Registered Dietitian and Certified Diabetes Educator Amy Campbell notes that besides being practical, the DASH eating pattern does not require any special supplements and foods, and it can also be followed by patients’ entire families.

Scientific studies have proven that the DASH diet helps reduce blood pressure more than traditional American diets. This diet is specifically designed to be low in total fat, cholesterol, and saturated fat, and rich in calcium, magnesium, and potassium as well as fiber and protein.

A study published in the journal Diabetes Care shows that the DASH diet is highly effective in improving insulin sensitivity suggesting that this dietary plan can also help improve blood sugar control.

The DASH approach includes plenty of

  • vegetables,
  • whole grains, and fruits;
  • low-fat or fat-free milk and dairy products,
  • fish,
  • poultry,
  • lean meat,
  • and nuts.

Low Carb Diet

VLCDs (very-low-carb-diets) were found to reduce A1C (a blood test that measures average blood glucose over the previous 3 months), lower serum fat (triglycerides), give higher levels of HDL (high-density lipoprotein, or “good cholesterol”), and reduced weight and blood pressure. A very low-carb diet is strict as it allows daily consumption of 20 to 50 grams only.

LCDs (low-carb diets) which prescribe a daily intake of 20 to 40% of calories from carbohydrates, also show several benefits compared to the typical American diet (which generally includes about 45% carbs) or the previously recommended ADA diet (generally about 50% carbohydrates). Like the DASH diet, low carbs diets recommend vegetables, particularly non-starchy veggies such as cabbage, cucumber, cauliflower, cooked greens, salad greens, and broccoli.

Both dietary approaches approve a wide range of plant fats, including oils, nuts, avocados, and nut butter. However, unlike DASH, low-carb diets favor meats and animal fats. Both diets also approve protein usually in the form of fish, poultry, and lean meat, but disagree on cheese, eggs, and fattier meats.

Some low-carb diet plans include a wide range of vegetables and fruits such as berries. However, all avoid sugary and starchy foods such as potatoes, sweets, bread, rice, and pasta.

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Will a low-carb diet actually lower blood sugar?

Carbohydrates have been blamed for a wide range of issues including stomach aches, weight gain, and feeling draggy and tired. As a result, there are numerous websites and books dedicated to reducing carbs and making it easier to get started.

Keto diet for diabetesLow-carb diet plans such as South Beach, Atkins, Keto, and Paleo can be beneficial when it comes to lowering blood sugar and losing weight at the same time.

Although more and more studies are coming out of the never-ending low-carb debate, misconceptions about these plans are still abounding. Let’s explore some of the low-carbohydrate claims and whether the claims are falsehoods or facts

For instance, some people think that all carb foods are bad, which is a dangerous and misinformed assumption. Moreover, falling into the bad/good food mentality makes it hard to adopt a healthy diet. It’s essential to understand that all foods have their advantages and disadvantages.

For instance, some carb foods such as cake, candy, and soda, are not so healthy. However, other carb foods such as black beans, raspberries, sweet potatoes, and quinoa are highly nutritious. Refined carbs are the types of carbohydrates to limit, while unrefined carbs such as whole grains, fruit, legumes, and vegetables are good alternatives.

Vegan or Vegetarian Diets for Diabetics

Numerous studies have shown that diets that aim at eliminating or reducing animal products help lower LDL cholesterol and A1C, reduce the risk of diabetes, and promote weight loss. A vegetarian diet does not contain meat; vegan means eliminating all animal products from your diet such as lard and dairy. The American Diabetes Association has added these dietary options to its list of recommended practical diabetes diet plans.

Can the Mediterranean Diet Plan help with Diabetes?

The Mediterranean diet plan is one of the high-ranking diet plans for managing heart disease and diabetes as well. Just like the DASH diet plan, the Mediterranean diet is rich in fruits, fish, vegetables, grains, nuts, beans, and olive oil.

The diet also encourages a small amount of red wine. The Mediterranean eating pattern lowers triglyceride and AIC levels and reduces the risk of cardiovascular disease and diabetes.

The foods you eat on the Mediterranean diet can vary depending on your preference and the region you live in. Some of the key foods that you can incorporate in the Mediterranean diet include:

  • Fruits: Figs, dates, bananas, pears, oranges, grapes, berries, and dates.
  • Vegetables: Peppers, broccoli, spinach, eggplant, tomatoes, kale, and asparagus.
  • Whole grains: Whole wheat, corn, brown rice, oats, barley, and spelt.
  • Dairy: Cheese and yogurt.
  • Eggs: Quail, duck, and chicken eggs.
  • Poultry: Duck, chicken, and turkey
  • Fish: Crab, mackerel, trout, oysters, sardines, salmon, and shrimp
  • Nuts and seeds: Walnuts, sunflower seeds, sesame, pistachios, and almonds
  • Legumes: Peas, Beans, peanuts, lentils, and chickpeas.
  • Fats: Avocado oil, grape seed oil, avocado, olive oil, and olives.

Sweets and red meats are limited and beverages include a glass of red wine and water each day.

All diabetes patients can benefit from MNT (Medical Nutrition Therapy), meeting with dietitians to create practical meal plans. In most cases, improvements in A1C levels with Medical Nutritional Therapy are similar to or greater than what can be achieved with medication.

When choosing food to consume, this diet plan gives you a  solid guideline that you can incorporate quite easily into your lifestyle.

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