The smartest way to manage diabetes in pregnancy.

The way you stock your pantry tends to dictate the type of food you eat, whether it is snacks, favorite recipes, or meals thrown together at the last minute.

If cereal, pasta, potatoes, bread, and baking items are the primary foods in your pantry, you aren’t alone. However, some of these carbohydrate-heavy pantry staples can be problematic for your blood sugar, especially when managing gestational diabetes mellitus (GDM). Still, it doesn’t mean you have to cut out all carbohydrates. 

Carbohydrates, or carbs, get digested by the body and turn into sugar, which is your body’s preferred source of fuel. After you eat, sugar enters the bloodstream, and insulin helps move it into your cells so they can function. 

With GDM, this system is a bit complicated. Pregnancy hormones can interfere with insulin, so sugar isn’t properly moved into the cells, and blood sugar can remain high. 

To minimize your post-meal blood sugar spikes, it’s ideal to eat a balance of protein, fat, and carbs in your meals and snacks. The protein and fat slow the digestion of carbohydrates and help keep you full longer. It’s also best to choose carbohydrate foods that are high in fiber.

Below, we have 10 pantry staples for gestational diabetes so you can stock up on foods that will help keep your blood sugars in target range, while also allowing you to make all sorts of fantastic meals and snacks.

1. Nuts 

Need something with a little crunch? Nuts like almonds, macadamia, walnuts, pistachios, and pecans can be a great crunchy snack and are typically low in carbohydrates and high in fat and protein. Eating nuts can slow down the digestion of carbs, keep you full, and support blood sugar control. 

Beyond lowering the risk of post-snack blood sugar spikes, nuts are a source of monounsaturated fats that are known for their role in heart health. Plus, nuts like walnuts contain omega-3 fatty acids—great for your baby’s brain development.

Pair nuts with carbs like fruit or oats to minimize post-meal blood sugar spikes. A serving size of nuts is about 1 ounce or ¼ cup.

2. Canned salmon

Another excellent source of omega-3 fatty acids, canned salmon is low in carbs and packs in at least 20 grams of protein per 3-ounce serving. Canned salmon is affordable and shelf-stable, and can be used in salads, grain bowls, salmon salad sandwiches, or salmon patties.

Salmon is a low-mercury fish that is safe to consume during pregnancy. It is suggested that you eat 2-3 servings of fish per week. Look for sustainably sourced or wild-caught salmon that is packed in water vs. salty brine.

3. Chia seeds

Speaking of omega-3 fatty acids, chia seeds are a good plant-based source. Chia seeds complement the fatty acids you get from fish sources for a balanced intake. The fatty acids in chia seeds are anti-inflammatory and can help support your heart health.

Chia seeds are also low in carbs and high in fiber. Plus, there are around 5 grams of protein in every 2-tablespoon serving, so including chia seeds may help stabilize your blood sugars. Add chia seeds to your yogurt, use them in overnight oats, or make chia pudding.

4. Quinoa

Quinoa is a grain that also contains protein and fiber, which may prevent a post-meal spike. It’s also a good source of folate, which aids in nervous system development for your baby.

Another bonus is that it is also gluten-free, which means it's safe for those who need gluten-free options. Swap out white rice or pasta for quinoa in your savory dishes. Just watch your portion size. You’ll still want to balance quinoa with a low-carb protein source like chicken, salmon, or beans so you don’t have too many carbs at one meal.

5. Beans

Beans are another high-fiber food that can improve post-meal blood sugars when they replace other high-carb side dishes.¹ In just ½ cup of beans, there is 6-8 grams of fiber, which can help prevent constipation—a common complaint in pregnancy.

Part of the legume family, beans are included in plant-based dietary patterns that are regularly associated with better health. Add to soups, stews, salads, tacos, chili, or grain bowls for a filling meal. Make sure you watch the sodium content in canned beans. You can either prepare dried beans on your own, rinse canned beans, or buy the low-sodium canned version. 

6. High-protein pasta

Pasta is typically considered a blood-sugar buster. Standard pasta is high in carbs and low in fiber. However, you can get your pasta fix with high-protein pastas like chickpea, lentil, and edamame varieties. High-protein pasta contains more protein and fiber, reducing the net carbs and slowing digestion—a great combo for a lower post-meal blood sugar.

Keep in mind that although these pastas are higher in protein, they still contain carbs. For optimal balance, pasta should be considered a side dish. Pair with a low-carb protein source like ground turkey meatballs or chicken and non-starchy vegetables, rather than pasta as your main dish. Some brands to try include Banza Chickpea Pasta, Explore Edamame Spaghetti, or Kaizen Lupini Pasta.

7. Low-carb tortillas

Traditional flour or corn tortillas can add a lot of carbohydrates to your meal, without much protein or fiber. Next taco night, swap out your white tortillas for a low-carb version for slower digestion and a smaller spike in blood sugars.

Low-carb tortillas contain more fiber in the form of resistant starches that your body doesn’t absorb. Furthermore, some brands add protein to help stabilize blood sugars after eating. Just watch the label for sneaky artificial sweeteners. One option with a simple ingredient list is Siete Foods Almond Flour Tortillas.

8. Protein powder

Of course, it would be ideal to get all of your protein from natural food sources, but protein powder can be a valuable supplement when you are trying to balance your meals. Protein powder is a convenient way to get in 10-30 grams of protein with minimal preparation.

Add protein powder to yogurt, oats, chia pudding, or smoothies to help you meet the estimated protein requirement for pregnancy of 71 grams daily.² The protein powder aisle can be overwhelming. Just be on the lookout for brands that have minimal ingredients and are third-party tested for purity and safety. Some examples include Orgain Plant-Based Protein, Garden of Life Raw Protein, and NOW Sports Whey Protein.

9. Oats

Oats are an antioxidant-rich grain that contains soluble fiber that slows carbohydrate absorption. While oatmeal is typically thought of as a breakfast food, feel free to try it as a snack or midday meal instead. Some women with GDM have a hard time with carb-focused meals in the morning, but can tolerate them better later on in the day. 

For a different twist, try overnight oats or energy bites made with oats and peanut butter. Combine with protein like protein powder or Greek yogurt for a balanced meal. And avoid the pre-flavored packets of instant oatmeal that can have a lot of added sugar.

10. Spaghetti sauce (no sugar added)

Lastly, we’ve got low-carb spaghetti sauce. Pasta meals can be a convenient and quick meal. However, traditional sauces often contain added sugar, which contributes to the blood sugar spike often associated with pasta. No-sugar-added varieties only contain the natural sugars from tomatoes, so it’s easier to stay within your carb target for your meal.

Pair with high-protein pasta, zucchini noodles, or spaghetti squash for a lower-carb side dish. Some no-sugar-added spaghetti sauces we’d recommend include Rao’s Homemade Marinara (No Added Sugar version), Primal Kitchen Tomato Basil, or Barilla Marinara (No Added Sugar version).

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References

1. Bielefeld D, Grafenauer S, Rangan A. The Effects of Legume Consumption on Markers of Glycaemic Control in Individuals with and without Diabetes Mellitus: A Systematic Literature Review of Randomised Controlled Trials. Nutrients. 2020;12(7):2123. Published 2020 Jul 17. doi:10.3390/nu12072123
2. American College of Obstetricians and Gynecologists. Nutrition During Pregnancy. ACOG Practice Bulletin No. 229. Obstet Gynecol. 2021;137(2):e50–e63. doi:10.1097/AOG.0000000000004232