By Hallee Acquanita
MS, RDN, LDN, CDCES
In the US, 2-10% of women who are pregnant are diagnosed with Gestational Diabetes every year. Gestational diabetes occurs when blood sugar levels rise during pregnancy, posing risks for both the mother and the baby. The good news is that adopting appropriate nutritional startegies can significantly reduce the risk of developing gestational diabetes. Let’s dive into the importance of proper nutrition during pregnancy and outline practical steps to prevent gestational diabetes.
What is Gestational Diabetes?
Gestational diabetes is a form of diabetes that develops during pregnancy. As the baby grows, a consistent amount of sugar and nutrients from mom is needed to assist growth. The placenta signals to increase specific hormones in the mom’s body to leave enough sugar for the baby to grow. However, this increase in hormones works to prevent the mom’s body from using insulin as well to provide that sugar to the baby, a.k.a. insulin resistance for the mom. Typically, the mom’s body will meet the demand and produce more insulin, but for some, the body is unable to produce enough insulin to meet the increased demands during pregnancy. High blood sugar levels without enough insulin to manage results in a diagnosis of gestational diabetes, which may lead to potential complications for both the mother and the baby. These complications may include preterm birth, increased birth weight, increased risk for pre-eclampsia, risk for fetal hypoglycemia, and an increased risk of type 2 diabetes for both the mother and child later in life. With gestational diabetes, some women may be able to manage lifestyle changes, whereas some may need blood glucose-lowering medications such as metformin or insulin.
Risk Factors for Gestational Diabetes:
Some women are at increased risk of gestational diabetes. This includes women with a BMI >25 pre-pregnancy, having a family history of diabetes, having a prior pregnancy with gestational diabetes or giving birth to >9-pound baby, being older than 25 years old, not being physically active, having PCOS, and certain ethnicities have increased risk (African American, Asian American, Pacific Islander, Hispanic, and Native American). If you are in the high-risk category, taking precautions now to prevent gestational diabetes from developing may lead to a healthier and less complicated pregnancy.
A Balanced Diet to Prevent Gestational Diabetes:
Aim for a well-balanced diet that includes a variety of food groups such as fruits, vegetables, whole grains, lean proteins, and dairy. Monitor portion sizes to ensure you are getting the nutrients you need without consuming excessive calories. If unsure of exactly what to eat or how much, scheduling a meeting with a registered dietitian can help provide guidance on how to promote a healthy pregnancy with nutrition.
- Complex Carbohydrates: Choose complex carbohydrates over processed ones and simple sugars. Whole grains, legumes, and vegetables are excellent sources of complex carbohydrates that provide sustained energy and help regulate blood sugar levels. A diet with high amounts of simple sugars may contribute to more insulin resistance.
- Fiber-Rich Foods: Include fiber-rich foods in your diet, such as fruits, vegetables, and whole grains. Fiber helps stabilize blood sugar levels and promotes healthy digestion.
- Healthy Fats: Opt for healthy fats, such as those found in avocados, nuts, and olive oil. These fats are essential for the baby’s brain development and can contribute to better insulin sensitivity.
- Protein Intake: Ensure an adequate intake of protein through sources like lean meats, seafood, poultry, fish, eggs, dairy, and plant-based proteins. Protein plays a crucial role in the development of the baby’s organs and tissues, along with the many vitamins and minerals found in protein sources.
- Regular Meal Timing: Establish a consistent eating schedule with regular balanced meals and snacks. Spreading your food intake throughout the day helps regulate blood sugar levels. Also, having the right balance of protein, carbs, and fats can also help manage blood glucose levels.
- Hydration: Stay well-hydrated by drinking plenty of water. Proper hydration is essential for maintaining amniotic fluid levels and supporting overall health during pregnancy.
Key Nutrients for Preventing Gestational Diabetes:
Taking a prenatal vitamin is a wonderful safety net to provide the extra nutrition needed for a healthy pregnancy. However, taking a prenatal cannot always be fully correct for an inadequate diet, and not all prenatals have the same nutrients. It is helpful to tailor the prenatal to your specific nutritional needs, and there are specific nutrients to pay extra attention to for preventing gestational diabetes.
Vitamin D
Vitamin D is best known for helping keep our bones healthy along with calcium, but research shows a link between Vitamin D and its role in preventing gestational diabetes. Many people do not get enough Vitamin D due to inadequate sun exposure for our body to make and use the nutrient. Vitamin D deficiency is reported to be associated with insulin resistance due to its direct role in the functions of pancreatic beta cells that make insulin and the process of glucose metabolism. Correcting any deficiencies before pregnancy is imperative, and making sure there is adequate intake during pregnancy may help prevent gestational diabetes.
Probiotics
The microbiome is the sum of live microorganisms in and on the human body that are imperative for health, and a healthy balance of the microbiome correlates with a healthy person. Taking probiotics is one strategy to help keep the microbiome healthy, along with including enough fiber and diversity in the diet. Probiotics are known to play a central role in regulating insulin production, insulin sensitivity, appetite regulation, and decreasing inflammation. Studies show that there is a relationship between gestational diabetes and the microbiome, meaning the microbiome of those with gestational diabetes shows similar changes compared to the microbiome of pregnant women with normal glucose levels. Some studies show that taking a probiotic during pregnancy may reduce fasting blood glucose levels and other lab markers of inflammation which may contribute to insulin resistance and gestational diabetes. Further research is needed on how to best optimize the microbiome, but taking a probiotic regularly before and during pregnancy may be a helpful strategy for preventing gestational diabetes.
Omega Fatty Acids
The benefits of Omega 3 Fatty Acids are well known in pregnancy for fetal development, but omega-3s also show potential benefits for preventing gestational diabetes. Studies show pregnant women taking omega-3 supplements may decrease insulin resistance, reduce preterm delivery, decrease risk for low birth weight, and may even improve the health of the baby’s pancreatic health3. Omega-3 supplements with EPA and DHA have been correlated with improved fetal development, decreased birth complications, and may also decrease the risk of developing gestational diabetes.
Myoinositol
Myoinositol is an important chemical in our body cells that helps process nutrients and utilize them for energy. Myoinositol also helps signal the need for insulin in response to blood glucose. Many women with PCOS take myoinositol supplements to increase insulin sensitivity and regulate ovulation. Studies show women taking myoinositol during pregnancy had a reduced incidence of gestational diabetes and preterm delivery. There is not enough research to conclude that myoinositol should be supplemented, but there is a potential benefit that should be considered.
By incorporating proper nutrition into your daily routine, you can significantly reduce the risk of gestational diabetes and promote a healthier pregnancy. Remember to consult with your healthcare provider before making any significant changes to your diet or supplement regimen. Meeting with a Registered Dietitian Nutritionist and/or Certified Diabetes Care and Education Specialist can help to come up with a personalized plan for you that takes into account your specific goals, preferences, and needs. Every pregnancy is unique, and personalized guidance will ensure that you and your baby receive the best possible care.
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