Introduction
If you’re pregnant, it’s important to keep track of your diet. You may have heard that carbohydrates are bad for you during pregnancy, but what does that mean? Low GI diets can help prevent gestational diabetes and other health complications in your baby. It’s also beneficial for you as a mom-to-be because it reduces the risk of developing gestational diabetes or preeclampsia (high blood pressure) during pregnancy. Here’s what you need to know about low glycemic index diets:
What is a low GI diet?
GI is a measure of how quickly carbohydrates are digested and absorbed into the bloodstream.
GI is a scale of 1-100, with 100 being the most rapid absorption rate. The lower the number on this scale (GI), the slower your body will absorb carbohydrates in comparison to those with higher numbers. On the other hand, if you eat foods that have a high GI value (e.g., white bread), then it means that they take longer for your body to digest—and therefore absorb more slowly—than foods with lower numbers such as whole grains or yogurt.[i]
The best way for you to know what type of diet works best for you is through trial and error! You may find that one type of diet works better than another during different stages of pregnancy due to changes in hormones like insulin resistance which can affect blood sugar levels or gestational diabetes mellitus (GDM).
What makes food low-GI or high-GI?
The Glycemic Index (GI) is a ranking of carbohydrate-containing foods based on how they raise blood sugar levels. Foods with a lower GI tend to be more slowly digested and absorbed, so your body can use the energy from them for longer periods of time before having to refuel. Foods with a high GI are quickly digested and absorbed, which means you’ll need to fast-track your meal plan if you want something that’s high in carbohydrates but also low in GI.
The average person’s diet contains about 55% fat, 40% protein, and 5% carbohydrates—and those numbers vary depending on age and gender.
Why is it important to follow a low GI diet in pregnancy?
A low GI diet is good for your baby’s health and weight.
If you’re pregnant, it’s important to follow a low-GI diet because it helps protect against gestational diabetes and improves blood sugar control during pregnancy. The low-GI foods that are recommended for pregnant women include:
- Whole grains like brown rice, quinoa, and oats;
- Legumes such as kidney beans or pinto beans;
- Pulses (legumes with seeds) such as chickpeas/garbanzo beans/lentils/pigeon peas;
- Fruits & vegetables including applesauce when making applesauce from scratch rather than buying jarred apple sauce because they may contain added sugars which can be detrimental during pregnancy when trying to control blood sugar levels
What are the benefits of a Low GI Diet in Pregnancy?
- Reduces the risk of gestational diabetes
- Reduces the risk of miscarriage
- Improves birth weight and head circumference
- Helps you to lose weight after pregnancy
Can I have diabetes and follow a Low GI Diet?
Diabetes is a chronic disease that affects your body’s ability to use sugar properly. It can be managed through diet, exercise and medications. Diabetes is not curable but it can often be managed through lifestyle changes such as losing weight or getting more physical activity.
The ADA recommends following a low GI diet while you are pregnant if you have gestational diabetes or if you are planning on becoming pregnant within the next few months (examples include being pregnant within the first few months of pregnancy).
Are there any disadvantages to following a Low GI Diet in Pregnancy?
You may need to eat more food than you are used to, so it’s important to listen closely to your body. When following a low-GI diet during pregnancy, try not to stray too far from the original plan. That being said, if your body feels hungry and hungry again after eating one or two pieces of fruit before dinner time—you’re probably doing well!
You may also experience some fatigue from this diet due to its high protein content (which can make you feel heavy). If this happens but goes away quickly once the high-protein foods have been digested and absorbed into your system then there shouldn’t be any problems associated with taking in extra calories; however, if this happens consistently throughout each day then talk with your doctor about what else could be causing such symptoms since some women find themselves feeling lethargic even after consuming healthy amounts of food throughout their day(s).
What type of foods is low GI?
Low GI foods are those with a low glycemic index.
Fruits, vegetables, legumes, and whole grains are some of the foods that have a low GI. Other examples include lean meats such as chicken breast and fish; nuts like walnuts or almonds; seeds like pumpkin seeds or sunflower seeds; soy products like tofu or tempeh (a fermented soybean cake); low-fat dairy products like low-fat milk instead of skimmed milk which has a higher fat content.
Which foods do I need to avoid for having a Low GI Diet during Pregnancy?
In order to have a Low GI Diet pregnancy, you will need to avoid sugary foods and drinks. This includes:
- Sugar-sweetened beverages (fruit juice, soda)
- Candy and candy bars
- Sweetened cereals (Corn flakes, morning muesli)
You should also avoid foods that have high-fat content and/or high sodium content. These include:
- Deep fried meals – including chips, French fries, and fried chicken wings from fast food restaurants or takeaways; potato chips; pizza crusts; croissants/pastries with buttercream fillings on top; donuts/cakes made from flour/starch mixes that contain eggs & milk solids as ingredients making them higher in carbs than most other types of cake mixes available commercially today!
How to make my favorite sweet treat, healthy and low on Glycemic Index (GI)?
How to make a low GI version of your favorite sweet treat?
First, find out if it’s possible to modify the recipe by replacing some ingredients and adjusting others. If you can’t do that, then consider making your own version with lower GI foods and toppings. You can also choose healthier options when eating out or ordering take-out so that you are less likely to overeat high-GI foods by accident. For example, skip the whipped cream on top in place of whipped coconut milk (which has similar calorie content but still fits into your diet plan), or try substituting whole wheat flour for white breadcrumbs instead of white flour crumbs in cookies made with melted butter (which have a similar texture but contain more protein).
Women can control their gestational diabetes by following a low glycemic index diet.
A low glycemic index diet is a diet that limits the number of carbohydrates you consume. Carbohydrates are broken down into glucose, which is the body’s main source of energy.
Gastrointestinal hormones released by your pancreas control how much insulin you produce to manage blood sugar levels. When your blood sugar levels increase, so does insulin production and blood sugar uptake into cells throughout your body (1). The hormone cortisol also plays an important role in regulating insulin levels in response to stressors such as exercise or eating certain foods—for example, high-fat meals cause cortisol release; conversely, low-carbohydrate meals can lead to reduced cortisol secretion (2).
Conclusion
In conclusion, women can control their gestational diabetes by following a low glycemic index diet. It is important to understand that the GI does not indicate how much fat or sugar is in the food and does not give you an accurate estimate of how many calories will be consumed from this item. A low glycemic index diet means that you are eating foods with a low GI rating, which means they take longer for your body to digest than high glycemic foods (such as white bread). This will result in less insulin being produced and therefore less glucose being stored as fat around your hips!
