Worldwide, more and more women are affected by gestational diabetes. Currently, nearly 10% of pregnant women in the U.S. are diagnosed with gestational diabetes—and the numbers are rising. Often, it goes undiagnosed because symptoms can be subtle or even absent.
To help avoid gestational diabetes, focus on a healthy lifestyle. Regular activity like walking or pregnancy yoga supports balanced blood sugar.
A diet rich in whole grains, lean proteins and vegetables—while low in added sugars and processed foods—is key. If you’re overweight, even modest weight loss before pregnancy can help avoid gestational diabetes.
Pregnancy Diabetes: What it means for you and your baby
Women who develop pregnancy diabetes have a higher risk of complications during pregnancy and birth, as well as an increased chance of developing type 2 diabetes later in life. Around 50% of affected women develop type 2 diabetes within 5 to 10 years after giving birth.
Babies born to mothers with pregnancy diabetes are often larger at birth (over 4 kg) and face a higher risk of developing overweight, obesity, and type 2 diabetes later in life.
How to avoid gestational diabetes – 8 simple tips
- Stop smoking
- Exercise regularly
- Eat a healthy diet including fiber, vegetables, nuts and whole grains
- Eat less sugar-sweetened foods, red processed meat (bacon, ham, sausages) and saturated fats
- Before you get pregnant, check that you are at a healthy weight
- Pay attention to your pregnancy weight gain and keep it in the recommended range
- Monitor your blood sugar level four times a day
- Consider supplementation with myo-inositol and probiotics.
Meal plan gestational diabetes
If you’ve been diagnosed with gestational diabetes, don’t worry—you don’t need a special diet or expensive “diabetic” products. What matters most is a balanced, nutrient-rich diet that keeps your blood sugar stable and nourishes your baby.
Make room on your plate for: Vegetables and fresh salads, whole grains, legumes, nuts and seeds, omega-3-rich fish, lean protein and a bit of fruit—especially low-sugar options.
Pregnancy diabetes meal plan: What to eat and avoid
Choose the right carbohydrates
Skip fast-acting, simple carbs like sugar, candy, sweet drinks, white bread, and pastries. These cause blood sugar spikes. Instead, go for complex carbs like whole grains, oats, brown rice, quinoa, legumes, vegetables, and low-sugar fruits such as berries, apples, or citrus.
Pair carbohydrates with protein
Combining carbs with protein slows down sugar absorption. Try whole grain bread with cottage cheese or muesli with yoghurt. Legumes, nuts, and seeds are especially great—they provide healthy fats, fiber, and plant-based protein.
Eat smaller meals throughout the day
Aim for three moderate main meals and 2–3 healthy snacks. Here’s an example:
Breakfast 1: Whole grain roll with fromage blanc and sugar-free fruit spread
Breakfast 2: Homemade granola with low-fat milk
Lunch: A balanced meal with protein, grains, and veggies
Afternoon snack: A handful of mixed nuts
Dinner: Light, protein-rich meal
Evening snack: A protein-rich bite like plain yoghurt or cottage cheese
Tip: In the morning, keep carb portions smaller and spread them over two meals—your body is more sensitive to carbs at that time.
Understanding and monitoring your blood sugar
If you have gestational diabetes, monitoring your blood sugar levels is key. Regular checks help you keep your values in the healthy range and reduce the risk of complications.
Monitoring your blood sugar at home is a valuable skill—and an empowering one. Important: Always work with your healthcare provider to manage gestational diabetes safely and effectively.
Find out more about GDM symptoms, diagnosis, and treatment.
