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While there are oh-so-many sweet things about being pregnant, the idea of having to possibly deal with gestational diabetes certainly isn't one of them.
If you develop gestational diabetes, monitoring your blood glucose level multiple times each day can become a daunting but very important task.
Developing diabetes while pregnant can lead to adverse perinatal outcomes, including preeclampsia, babies who are large for their gestational age, and neonatal intensive care unit (NICU) admissions.
Not everyone who becomes pregnant will have to deal with this condition, and just because you had one pregnancy where you developed gestational diabetes doesn't mean you'll automatically develop it during a future pregnancy.
A greater risk when carrying multiples
While people who are carrying just one baby can develop this condition, studies have found that those who are pregnant with multiple babies at the same time have a greater risk of developing gestational diabetes, with "a two- to three-fold increased risk of gestational diabetes among twin versus singleton pregnancies."
Those who develop gestational diabetes or have a history of multiple pregnancies with the condition also run a higher risk of developing Type 2 diabetes (also known as adult-onset diabetes) later on in life.
A study conducted by researchers at the Icahn School of Medicine at Mount Sinai found that those who develop diabetes after being pregnant were much less likely to be successful in controlling the condition if they had gestational diabetes during their pregnancy.
According to the same study, those who had gestational diabetes were over 11 times more likely to develop diabetes within nine years after giving birth than those who were pregnant and didn't have to deal with the condition.
Gestational diabetes and Type 2 diabetes are among the top risk factors for cardiovascular disase, so regular diabetes screenings, especially during the fourth trimester (early postparum period), are important.
But while you're pregnant, it's important for your babies' sake to manage the condition as best you can to decrease the risks associated with gestational diabetes.
It's crucial to monitor your blood glucose levels on a daily basis, and there are tricks you can try to see if they can help you keep things under control and prevent adverse outcomes for you and your babies.
Testing for gestational diabetes
When you're between 24 and 28 weeks along (but sometimes sooner, on a doctor's advice), you'll go for a routine glucose challenge test to screen for gestational diabetes. At this appointment, you'll drink a surgery drink and have your blood drawn an hour later to gauge how your body processes glucose. If your results are on the higher end of the spectrum, you'll be called back for a three-hour test.
A few weeks before my glucose test when I was pregnant with my twins, I wondered if I was experiencing symptoms of gestational diabetes. I'd been noticing my ears and cheeks would flush shortly after eating.
That was the only symptom, but it happened consistently enough over a few days, so I mentioned it to my OB-GYN at my next appointment a few days later. She seemed to shrug it off as an oddity of being pregnant, but something told me it was more than that.
When I did my glucose screening a couple of weeks later, my results were on the high end and I had to do the three-hour test shortly after. Sure enough, I was diagnosed with gestational diabetes.
I picked up my glucometer, lancing device and lancets, and test strips right away.
I also had a handy case to store all my things in, so I could throw my kit into my purse and take it to any appointments I had during times I'd have to track my levels. If you like a pop of color, these Dario diabetes travel cases are nice.
Tracking your daily readings
My numbers allowed me the luxury of trying to get things under control by adjusting my diet, rather than going for insulin shots, so I did a ton of reading and gave myself a crash course in managing diabetes.
I'm a pretty "go-with-the-flow" type of person, but I knew I had to be rigid, at least in regard to my diet and with testing my glucose levels, until my twins were born.
If you're diagnosed with gestational diabetes, it's incredibly important to pay attention to your diet and to track your blood sugar levels.
Invest in a logbook like this one, so you can track your blood glucose readings and nutrient intake throughout the remainder of your pregnancy.
By keeping a consistent diary, you can look back on the data, as needed, with your health care provider to track your progress.
Creating a healthy eating plan
To set yourself up as best you can for success, start by stocking your pantry and fridge with foods that can help you regulate your blood sugar levels more effectively.
Check with your doctor or OB-GYN about how many calories you should consume each day, as this amount will differ from person to person and will be affected by factors from each particular pregnancy (like a multiple birth pregnancy vs. a single birth one).
Your health care provider may refer you to a nutritionist for a consultation to get you on the right track for healthy eating for you and for the babies you've got on board.
The Cleveland Clinic has an insightful list of the best and worst foods to eat while managing gestational diabetes. Here's an overview of what they suggest.
Best foods for a gestational diabetes diet
Lean proteins, like chicken, eggs, fish, low-fat dairy, and turkey, help you feel full and are essential for your babies' growth.
The best time to eat protein is at breakfast, as it can help steady hunger levels for the remainder of the day.
Non-starchy vegetables, like broccoli, cucumbers, green beans, onions, peppers, and salad greens, are an excellent source of important vitamins, minerals, and fiber.
Healthy fats, like avocado, nuts, olive oil, seeds, and nut butters, can help you feel full and are good for your heart health.
Complex carbohydrates, like beans, berries, brown rice, Greek yogurt, sweet potatoes, and whole-wheat bread, provide energy, fiber, and nutrients your body needs.
Worst foods for a gestational diabetes diet
For now, it's best to say goodbye to sugar-laden drinks and simple carbs, like breakfast cereals and processed foods and snacks, as they will lead you astray while trying to manage your blood glucose levels.
It's all about balance
Be sure to balance your meals, meaning you're paying attention to the ratio of proteins to fats to carbohydrates, as that can also affect your blood sugar levels.
If you're drawing a blank on what to include in your adjusted diet for managing gestational diabetes, there is a helpful seven-day outline from Diabetes Canada that includes healthy meal ideas and snack suggestions you can draw inspiration from.
As for easy snacks that won't spike your blood sugar, things like nuts, apples with peanut butter, hummus, trail mix, eggs, yogurt, popcorn, and avocado are all nutritious options.
The order you eat can impact your glucose spike
While I worked at managing my gestational diabetes, I made a very simple and yet very effective change to my eating process.
I had looked at what I was currently eating and at what I was supposed to be eating, according to the nutrionist I'd had a consultation with. The food items on each list were the same things, which was incredibly confusing.
If I was already eating what I was, in theory, supposed to be eating, what could I do differently (aside from trying to pay more attention to portion control, which was also already in line with where it should be)?
...the order in which you eat your food can significantly impact the glucose spike you experience.
And then, I came across a theory from a biochemist named Jessie Inchauspé, who believes that the order in which you eat your food can significantly impact the glucose spike you experience.
Inchauspé is the founder of GlucoseGoddess and the author of Glucose Revolution, an internationally best-selling book that has been translated into 40 languages.
According to her, the best order in which to eat your food is:
- Vegetables
- Protein and fats
- Starches and sugars
Following the above order during mealtimes can potentially reduce the glucose spike of a meal by as much as 75 percent. For me, making this change at mealtimes made a huge difference in my readings. My OB-GYN was shocked when we reviewed my data together.
Moving after a meal
Another minor and easy adjustment you can work into your daily routine is making a point of moving your muscles after you eat instead of curling up like a tuckered out tabby.
When you start a meal, set a timer to go off in 60 minutes, and before the alarm goes off, make a conscious effort to get up and move for at least 10 minutes because exercise after (not before) eating can help even out your blood sugar response.
It doesn't have to be hardcore exercise...and, let's be serious, if you're more than 24 weeks pregnant with multiple babies, your body probably isn't inviting much more movement than that, anyway, and that's okay.
You don't have to be on bedrest, unless your doctor specifies this with you, in which case, listen to your doctor's orders.
My own doctor's orders for me were TO MOVE as much as my body allowed every day, despite many very well-meaning and loving people telling me to sit and do nothing once I was halfway through my pregnancy.
I listened to my body and to my doctor, and by doing so, my gestational diabetes was controlled very easily, and my babies were born healthy.
Yes, they were still born prematurely, but it wasn't due to complications from gestational diabetes.
Take it one day at a time
Dealing with gestational diabetes is no walk in the park. It can lead to adverse perinatal outcomes, from preeclampsia, to babies who are measuring large for their gestational age, or time needed in the NICU once your babies are born.
With the right tools and determination, you may be able to keep your blood glucose levels within a safe range by making minor adjustments to your diet and eating habits.
Monitoring your blood glucose level each and every day is crucial, as it will help you track your progress and can help your doctor decide the next best steps as you make your way through the end of your pregnancy and welcome your babies.
Now THAT's something sweet everyone can get on board with.
Were you diagnosed with gestational diabetes during your pregnancy? Were you able to keep it in check with minimal adjustments? Did you have any adverse effects from the condition getting out of control? Let us know in the Comments section below.
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