Updated by Heather Smith, RN
Carbohydrates are an essential energy source that provide fiber, vitamins, and minerals that keep you healthy.
They’re particularly vital during pregnancy when caloric needs increase.
While being digested, dietary carbohydrates break down into simple glucose molecules (sugar), which help the baby grow and develop vital organs.
But sometimes, your blood sugar levels can start to creep up during pregnancy, and you may develop gestational diabetes (even if you have no history of type 2 diabetes).
Read on to learn more about this condition and our healthy snack ideas to manage your gestational diabetes.
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Are Snacks Good for Gestational Diabetes?
Being selective of your snack choices may help you maintain steady blood sugar levels throughout the day; plus, they give you another chance to satisfy you and your baby’s nutrient and energy requirements.
To get started, plan to eat something between meals.
The Academy of Nutrition and Dietetics recommends people with GDM divide their carbohydrate intake across three meals at at least two snacks per day. Your dietitian can confirm if this schedule is appropriate for you.
When picking a snack, pair a carbohydrate-rich food with protein or fiber. Your body digests these nutrients slowly, which can help promote tighter blood sugar control.
What is Gestational Diabetes?
GDM refers to high blood sugar (hyperglycemia), specifically during pregnancy. It can happen at any time, but most women with GDM are diagnosed mid-pregnancy.
The rise in blood sugar levels can occur when the body’s insulin, a hormone responsible for stabilizing blood sugar levels, is no longer as sensitive or effective while pregnant.1
Lowering your high blood sugar levels is essential to you and your baby’s health.
Chronically high levels can increase the risk of:1
- Preeclampsia, or high blood pressure during pregnancy.
- The baby having high blood sugar levels.
- A very large baby that might require a c-section for delivery.
- Injury to mom during delivery due to a larger baby.
- Developing type two diabetes after delivery.2
Fortunately, most people can improve their blood sugar control through diet and lifestyle changes.
A 2020 review showed that 70-85% of people diagnosed with gestational diabetes kept their blood sugars within a healthy range by improving their carbohydrate selections.3
Specifically, they prioritized unprocessed carbohydrates and opted for fiber-rich choices more often (whole-grain bread over white).
Fiber is a key player in blood sugar control because it slows down how quickly food is digested, delaying its impact on your blood sugar levels.
Unprocessed foods may be lower in refined sugars and higher in essential vitamins and minerals that both mom and baby need to thrive.4
Examples of high-quality carbohydrates include:
- Whole grains (rice, pasta, cereals, crackers, etc.)
- Fresh fruits.
- Starchy vegetables (sweet potato, squash).
- Pulses and legumes (lentils, chickpeas, kidney beans, navy beans, etc.)
- Unflavoured dairy products.
How Do I Know If I Have Gestational Diabetes?
Pregnant women should have their blood sugars assessed during the second trimester, between 24-28 weeks. If your blood sugars are high, you’ll be asked to complete an oral glucose tolerance test (OGTT).1
To complete the OGTT, you must drink a high-glucose beverage and wait a few hours for a blood test. If your blood sugar is elevated, it may suggest your body’s insulin isn’t functioning normally.
Your physician will interpret the full results and let you know the appropriate next steps.
Healthy Snacks For Gestational Diabetes
If you’ve been diagnosed with gestational diabetes, you don’t need to fear food.
You can enjoy plenty of food options while managing your blood sugar levels.
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Here are some blood-sugar-friendly snack ideas:
- Whole grain waffle with peanut butter (or any nut butter).
- Fresh apple slices with cheddar cheese.
- Sliced cucumber drizzled with olive oil and hummus for dipping.
- A slice of whole grain toast with avocado and crumbled feta cheese.
- Plain Greek yogurt with mixed unsalted nuts, blueberries, and cinnamon.
- Baked peach drizzled with balsamic vinegar, served over greek yogurt.
- Whole grain crackers with cream cheese, tinned salmon, and cucumber slices.
- Overnight oatmeal cup with skim milk, garnished with mixed berries, fresh mint leaves, and shredded unsweetened coconut.
- Whole grain English muffin with tinned tuna in olive oil, tomato, lettuce, and cheese slices.
- Air-popped popcorn, drizzled with olive oil and dusted with chili seasoning and paprika. Or, you can dust with garlic powder for a more mild option.
- Baked pear served with low fat cottage cheese, garnished with toasted sunflower seeds.
What Makes a Good Snack with Gestational Diabetes?
A formula for a blood-sugar-friendly snack includes a complex carbohydrate high in fiber, paired with a lean protein and a little bit of unsaturated fat (considered a healthier form of fat).
Combined, these dietary components slow digestion and delay the effect of sugars entering your bloodstream.
They help keep your blood glucose levels stable and help you feel satisfied after eating.
Prepackaged Snacks
There will be days when you have to rely on prepackaged snacks. Reading through the ingredients list and nutrition facts table should help you determine the nutritional quality of a food.
When possible, choose foods with as little processing as possible.
Processed and ultra-processed foods are notoriously high in added sugars and low in fiber, which may spike your blood sugars.5
Choose these options whenever possible:
- Fresh fruit with nut butter.
- Mary’s crackers with hummus.
- Dry-roasted edamame
- Single serve cottage cheese and fruit.
- Kind Fruit and Nut bar.
- Trail mix with almonds and dried cranberries.
- String cheese with whole grain crackers.
Bedtime Snacks For Gestational Diabetes
If you wake up with high blood sugar in the morning, you may want to try adding a snack before bedtime.
Sugars can creep up overnight because it’s often the longest period without eating.
Without dietary carbs, your liver will release glucose into your bloodstream to keep your levels in the normal range.6
Unfortunately, with GDM, the liver doesn’t get the message when enough sugar is released. Instead, it continues to drip more into the bloodstream, and your numbers can increase.
This is sometimes referred to as the leaky liver effect.6
Any snacks listed above are suitable before bed, but some people may be more sensitive to indigestion and should limit their fat intake before sleep.
How Do I Know If My Sugars Are Improving?
The best way to determine if your bedtime snack is helping is to track your sugars using a glucometer.
A dietitian who is a Certified Diabetes Care and Education Specialist (CDCES) can teach you how to use this device and interpret the readings.
The American Diabetes Association recommends using these blood glucose targets for gestational diabetes:7
- Before eating: 95 mg/dl or less.
- One hour after a meal: 140 mg/dl or less.
- Two hours after a meal: 120 mg/dl or less.
Tips for Healthy Snacking
All foods can fit into a balanced eating plan, which may include three meals and several snacks throughout the day.
An ideal snack should follow the guidelines for a healthy diet by having lean protein, healthy fat, and complex carbohydrates.
Coupling these nutrients together will slow down their effects on your blood sugar levels.
Healthy snacking should be straightforward and enjoyable.
If you find yourself overthinking your food choices (or feeling guilty after eating), consider contacting your dietitian for a consultation.
It’s incredible how much stress can be alleviated through a quick chat with one of your providers.
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Work With a Registered Dietitian
Nourish can connect you with a CDCES registered dietitian.
Through one-on-one appointments, they can help you feel more confident in managing gestational diabetes.
Together, you can build a plan to stabilize blood sugar levels and ensure you and your baby remain healthy.
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