How To Cope With And Manage Gestational Diabetes

Gestational Diabetes Mellitus (GDM) is diabetes that only occurs in pregnancy. It’s diagnosed when a pregnant woman has higher than “normal” (as determined by the current guidelines) blood sugar/glucose levels at around 24 weeks, sometimes earlier. It's usually picked up as part of a Glucose Tolerance Test or GTT that’s available to all pregnant women between 24-28 weeks. 

Being diagnosed can feel unfair, scary or overwhelming, but the good news is usually gestational diabetes disappears after baby is born and managing GDM through natural means (without medication) for the remainder of your pregnancy is also a real possibility. Here we look at the best natural remedies for keeping those pesky blood sugar levels balanced for the health of you and your baby. 

We also investigate how to continue to manage your health and wellbeing post pregnancy, as being diagnosed with GDM may increase your risk of developing type 2 diabetes later in life.

There are a number of factors (most of them unavoidable) that can increase your risk of developing gestational diabetes, including:

• Age; risk increases if you’re over 40

• Your Mum had GDM with any of her pregnancies

• If you have undiagnosed prediabetes

• If your previous babies have been big for gestational age

• Being above the healthy weight range

• Your background is Aboriginal, Torres Strait Islander, Middle Eastern, South Asian

If diabetes runs in your family, you suspect you had undiagnosed prediabetes, are an older mum, or started your pregnancy at a higher weight, statistics simply show that gestational diabetes is more common. You can't wind back the clock, however you can focus on the present: how you eat and care for your body now.

How does high blood sugar impact my pregnancy and baby?

Your baby’s blood sugar levels are a direct reflection of your own. If your blood glucose levels are high, your baby will receive this extra glucose, meaning more calories and potentially a bigger baby, thereby increasing the possibility of a cesarean birth.

Studies suggest high blood sugar may cause birth defects and may impact your baby’s growth, development and metabolic health for life. Being exposed to elevated blood sugar may predispose your infant to obesity, diabetes and heart disease in their lifetime. Children of mothers with gestational diabetes face a 6-fold higher risk of blood sugar problems and obesity by the time they are teenagers.

The good news is, even mums who are given an ‘official’ diagnosis of gestational diabetes can avoid these outcomes and have perfectly healthy pregnancies if they maintain normal blood sugar levels.

Blood sugar is highly responsive to lifestyle changes and eating a low-carb, nutrient-dense diet during pregnancy supports better blood sugar regulation and the optimal development of your baby.

To help you cope with and manage gestational diabetes, focus on:

1. Eating enough protein — inadequate protein consumption, particularly during the first trimester, is a risk factor for gestational diabetes.

2. Minimising your intake of carbohydrates, especially refined carbohydrates — this includes high-glycemic fruits such as watermelon. 

3. Avoiding nutrient deficiencies by eating a nutrient-dense diet and taking quality supplements — Vitamin D and magnesium deficiencies are linked to increased risk of developing gestational diabetes.

The key to lowering your blood sugar is being extremely mindful of your total intake of carbohydrates. Paying close attention to the quality and quantity of carbohydrates you eat is paramount. Cutting out processed carbohydrates goes a long way in helping to manage your blood sugar. With gestational diabetes, however, you'll need to take it a step further and be careful with carbohydrates from all sources including whole foods like fruit, yoghurt or sweet potatoes.

Furthermore, portion size and the combination of foods you eat will affect how quickly and/or how high your blood sugar goes after eating. Often, eating smaller portions of carbohydrates alongside an adequate amount of protein, healthy fat and non-starchy vegetables results in the best blood sugar levels*. 

*Please know, blood sugar responses to food can be highly individual so it’s recommended you monitor your blood sugar first in thing in the morning and 1-2 hours after each meal using a glucose meter. 

In addition to eating a low-carb, nutrient-dense diet during pregnancy, regular exercise can help lower your overall blood sugar, decrease insulin resistance and reduce the need for medication. 

How do you manage your health and wellbeing post pregnancy?

As you know, being diagnosed with GDM may increase your risk of developing type 2 diabetes later in life. Thankfully there’s a lot you can do to help reduce the chances of this occurring. To keep healthy, follow these suggestions:

1. Breastfeed your baby. Breastfeeding your baby helps to lower your blood sugar and insulin levels. It also helps you lose the weight gained during pregnancy. Additionally, studies suggest breastfeeding may reduce the chances of a GDM baby becoming overweight or developing diabetes later in his or her lifetime.

2. Eat real and whole foods. Choose nutrient-dense foods to nourish you and your baby during the postpartum period and beyond. What you eat after your baby is born is just as important as what you eat during pregnancy.

3. Exercise regularly. Typically you should wait 6 weeks post birth before resuming your usual exercise regimen. Start slowly and consider low-impact exercises such as walking, pilates and gentle yoga.

According to Lily Nichol’s, author of Real Food for Gestational Diabetes “for most women, blood sugars return to normal after delivery. But for some women, blood sugar issues can persist. Other times, blood sugars may temporarily return to normal, particularly if you’re breastfeeding, and then become problematic in the first few years after delivery. This is why it’s crucial to follow up with your doctor periodically and get tested for diabetes.”

Lastly, if you developed gestational diabetes with this pregnancy it’s likely you’ll have GDM with future pregnancies. Lily Nichols suggests having your hemoglobin A1c measured in the first trimester of your next pregnancy as a way to estimate your risk of developing GDM again. Knowing early and eating in a way that promotes normal blood sugar and normal weight gain will be beneficial for your health and your baby’s optimal development.

We invite you to review our article Tips For Regulating Your Blood Sugar During Pregnancy, choosing snacks from the below list of gestational diabetes friendly snacks, and if you’re looking for additional guidance we recommend picking up a copy of Lily Nichol's book Real Food for Gestational Diabetes.

Gestational Diabetes Friendly Snacks

• Almonds

• Apples

• Bean dips

• Cherries and berries

• Cinnamon 

• Hard-boiled eggs

• Homemade guacamole

• Raw, unsweetened almond, peanut or cashew nut butters

• Raw carrot sticks

• Raw sunflower and pumpkin seeds

• Veggies and hummus

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N.B. This information is designed to be used in conjunction with, and is not a substitute for, the advice of your doctor or health care practitioner.