BLOOD SUGAR SERIES: Gestational Diabetes 101
Let's talk about blood, baby...let's talk all things GD!
Gestational diabetes is basically a carbohydrate intolerance of any degree that begins or is first recognized during pregnancy (SOURCE). However, research now shows that it can also be a sign of type 2 diabetes developing within five years (YIKES!) (SOURCE). So take it seriously if you get a GD diagnosis...but also, DON'T PANIC! Many women can manage it very successfully through YUMMY REAL FOOD, alongside some good movement and exercise (SOURCE) (SOURCE) (SOURCE).
In overly simplified terms, a GD diagnosis means that your body, while pregnant, is finding it difficult to tolerate carbohydrates and maintain normal blood sugar levels on its own. Your body is not responding properly to insulin (which is a hormone made by your pancreas), so your pancreas keeps making more of it, hoping SOMEONE will start doing their job soon.
The sh*tstorm known as 'pregnancy hormones in the third trimester' worsens this process as well. #yay
FUN FACT: blood sugar levels in healthy pregnant women tend to be lower than they do in non-pregnant women, meaning some of the current therapeutic targets laid out should be challenged.
When monitoring my own blood sugar this past week, I chose to follow the trend chart I found according to a 2011 study from Diabetes Care:
Fasting: 70.9 +/- 7.8mg/dl
1 hour post-meal: 108.9 +/- 12.9mg/dl
2 hours post-meal: 99.3 +/- 10.2mg/dl
(SOURCE)
Of course, talk to your healthcare provider about your body’s uniquely optimal blood sugar levels, as everyone has different glucose tolerance. The goal is to keep things as close to normal for you as possible, which is why the suggested levels above provide a bit of a range.
Observe how your body responds to carbohydrates, but don’t worry about non-starchy veggies, fats, or proteins, as these will not cause your blood sugar to spike.
Avoid refined grains, flours, sugar, and sugar-laden foods, artificial sweeteners, and trans fats. The number of carbs you are used to eating factors in, as well as your need to gain or maintain weight during your pregnancy.
Moderate exercise is another piece of the blood sugar regulation puzzle. I advise my clients to aim for 30 minutes daily — even gentle walking around your neighborhood — with some form of resistance exercise (SOURCE), like a slight hill, some stairs or some light ankle weights.
Exercise can also reduce stress, which has been shown to mess with insulin resistance, thanks to increased cortisol levels. For an extra measure, take a probiotic supplement, which has been linked to a reduction in severity with gestational diabetes cases (SOURCE) (SOURCE).