Hey y’all! Hope everyone is doing well.

I got diagnosed with gestational diabetes in the first week of my 3rd trimester, and I have been testing my blood sugar levels 4 times a day since. I figured I would make a post about how the experience is going, how I manage keeping my levels below the recommended goal, and give you an example meal plan. That being said, please keep in mind that like pregnancy, everyone’s gestational diabetes journey is a little bit different. Some people can manage it on diet alone, and some people need insulin or an oral medication to help them out. Either way, it is NOT your fault. The placenta secretes hormones that cause your body to be more resistant to insulin. You did not do anything to cause this diagnosis.

Let’s kick this off with some basic information about gestational diabetes.

What is Gestational Diabetes? Per the American Diabetes Association (ADA), gestational diabetes is literally just diabetes that occurs during pregnancy, and it occurs in approximately 9% of all pregnancies.

What Causes Gestational Diabetes? Although the official cause is unknown, the placenta makes hormones that help the baby grow, but sometimes these hormones block a mother’s insulin, leading to insulin resistance. If the mother’s body does not make extra insulin to counteract this, the sugar stays in the blood rather than being absorbed by cells in the body & causes high blood glucose, per the ADA.

How Do You Get Diagnosed with Gestational Diabetes? Initially, a pregnant patient gets a glucose screening test (usually between 24 and 28 weeks of gestation). This involves drinking a 50-gram amount of a sugary drink and getting your blood drawn at exactly 1 hour after you finish. This drink needs to be consumed in 5 minutes or less. Then, if the level is higher than the OB would like (usually >140 mg/dL but depends on the office), the patient is likely instructed to take the diagnostic test (glucose tolerance test). You are required to fast for this test because an initial fasting blood sugar will be drawn. This drink will have a much higher sugar content & the blood levels will be measured at 1, 2, and 3 hours after consuming. Usually, if 2 of the 4 numbers are elevated above what your provider would like, they will then diagnose you with Gestational Diabetes.

How is Gestational Diabetes Treated? Treatment can be wildly different from person to person, but usually, your provider will start you out on a regimen of diet and exercise. You will be instructed to test your blood sugar by finger stick 4 times daily (when you wake up and 1 to 2 hours after breakfast, lunch, and dinner). If your levels remain high with diet and exercise, your provider may want to start you on medication to manage your levels.

What are the Risks of Gestational Diabetes? IF UNTREATED, for mom, gestational diabetes can increase the risk of preeclampsia and high blood pressure. It can also increase risk of getting type 2 diabetes later in life. IF UNTREATED, for baby, they could be born with a higher than normal weight and low blood sugar at birth. It can also increase the baby’s risk of obesity and type 2 diabetes later in life. These risks are lowered significantly if it is managed.

How I am Managing my Gestational Diabetes

For me, I am taking everything day by day. I am trying to be conscious of my food choices, and I am checking my blood sugars 4 times a day. It can be challenging as sometimes the same exact meal on 2 separate days can cause different results, so don’t get discouraged by an occasional high.

Balanced Meals– The biggest thing that has helped me is to make sure all of my meals are balanced with the protein, fat, and carbohydrate levels. You can use the ever famous “My Plate” method to help you determine portion sizes, but generally, your 3 meals (breakfast, lunch, and dinner) need to have 30-45 grams of carbohydrates. Your snacks should contain 15 to 30 grams of carbohydrates. It is best to eat vegetables first, then protein, then carbohydrates to limit the impact on your blood sugar spikes. Keep in mind that you don’t want to cut carbohydrates too much because you and your baby still need carbohydrates for growth and development. These are just general guidelines, your provider or a dietitian should work with you to determine your specific meal plan.

Avoiding Skipping Meals– Believe it or not, skipping meals can actually cause your blood sugar levels to remain high. Your body notices the lows and releases more glucose from your liver into your blood. You should expect to eat 3 meals per day and at least 2-3 snacks throughout the day to keep your blood sugar levels consistent.

Snack Before Bedtime– I usually eat some zero sugar greek yogurt and strawberries before bed and this can help levels continue to be consistent overnight. For the same reason that you don’t want to skip meals, you don’t want to go too long overnight without a snack.

Exercise– This one is a little tricky for me since I am on modified bed rest, but I try to walk for 10 minutes after every meal if I’m feeling up to it. This helps your body take the sugar from the blood and move it to your muscles.

Sample Meal Plan w/ my sugar levels

Monday:

• Fasting BG: 88 mg/dL
• Breakfast: 3 breakfast sausages, 2 eggs with a handful of baby spinach and cheese, 1 slice of avocado toast and everything bagel seasoning, and a handful of grapes. I ate the sausage first, then the eggs, then the toast, and finally the grapes to slow the digestion of the carbohydrates. BG 1 hr after eating: 126 mg/dL
• Lunch: Half of a Chick-fil-a Market Salad with Apple Vinegrette and Granola BG 1 hr after eating: 109 mg/dL
• Dinner: 3 Frozen chicken tenders (BetterGoods brand), small side salad with ranch, carrots, and 1 slice multigrain bread. BG 1 hr after eating: 115 mg/dL.

Tuesday:

• Fasting BG: 76 mg/dL
• Breakfast: 3 breakfast sausages, 2 eggs with a handful of baby spinach and cheese, 1 slice of cinnamon raisin toast with butter, and a spoonful of peanut butter. BG 1 hr after eating: 100 mg/dL
• Lunch: Chipotle Bowl with half serving of rice, chicken, queso, and corn salsa BG 1 hr after eating: 106 mg/dL
• Dinner: Chicken and rice with cheese sauce and small side salad (Ate the salad first) BG 1 hr after eating: 97 mg/dL.

Wednesday:

• Fasting BG: 78 mg/dL
• Breakfast: 3 breakfast sausages, 2 eggs with a handful of baby spinach and cheese, 1 slice of toast with peanut butter, and a handful of grapes. BG 1 hr after eating: 117 mg/dL
• Lunch: Chicken and rice with cheese sauce and a handful of carrots (Ate the carrots first) BG 1 hr after eating: 107 mg/dL.
• Dinner: Wendy’s Baked Potato and Dave’s Double without Bun BG 1 hr after eating: 96 mg/dL

Don’t forget that this is just an example of what I did. It is not even close to every possibility that you can eat. Also, this worked for me, but depending on your body, these exact foods and portions may not work for you. Do not get discouraged. It is a lot of trial and error, and it is highly encouraged to go see a dietitian to help you develop the best plan for yourself.

I made a point to add in some fast food options so that you know you CAN eat fast food. However, you have to be mindful of what you are eating. For example, I went to Chick-Fil-A and got a grilled chicken club and fries and my sugar was WAY high after (154 mg/dL).

Another thing to keep in mind is that sickness (bacterial or viral) can cause fluctuations in your blood sugars as well. Typically, when you are sick or really stressed out, your blood sugars will run higher.

So far, so good with my journey with gestational diabetes. It can be a lot, but it is worth it to keep me and my babies safe and healthy.

Let me know if you have any questions!

Stay Golden,

Emily