While snacking sometimes gets a bad rap, it plays an important role in managing gestational diabetes by helping to keep blood glucose levels steady and meeting additional nutrient needs during pregnancy. Choosing the right types of snacks is key to supporting a healthy pregnancy.
With delicious options, you can satisfy hunger between mealtimes, even if you’re often hungry as a pregnant individual.
Since gestational diabetes is a temporary condition that usually goes away after delivery, you can learn to make snack choices that support your health journey in a tasty way.
Snacks for Gestational Diabetes
Snacks for gestational diabetes can help manage blood sugar levels while satisfying hunger and meeting nutritional needs. Opt for balanced snacks with carbs, protein, and healthy fats to support a healthy pregnancy.
Healthy Snacking with Gestational Diabetes
Managing gestational diabetes during pregnancy can feel overwhelming, but the right approach to food can make a big difference. When your body struggles to make insulin to meet its increased needs, your blood glucose levels (BGLs) can rise.
That’s why it’s crucial to focus on a nutritious, balanced diet that includes the right amount of carbohydrates. Snacks aren’t just about filling the gaps—they’re an important opportunity to top up your calorie and nutrient intake, especially for essentials like fibre and calcium.
As a prenatal dietitian, I often recommend planning snacks that are nutrient-dense to help keep your BGLs within the target range. Think about including foods like Greek yogurt with berries, whole-grain crackers with cheese, or a handful of nuts and seeds.
These options are great for maintaining steady energy levels while giving your body the nutrients it might be short on. Remember, balancing meals and snacks is key to managing BGLs and supporting both your health and your baby’s development.
How to Build Balanced Snacks for Gestational Diabetes
Creating snacks with the right mix of carbohydrates, protein, healthy fats, and fibre is a great way to keep blood sugar levels steady. These snacks not only help you stay satisfied between meals but also provide essential nutrients for you and your baby.
For example, pairing wholegrains like crackers with cheese or adding fruit to a handful of nuts can make a tasty, balanced snack.
Including protein from sources like milk, eggs or yoghurt helps to fill you up and maintain stable blood glucose levels. Healthy fats such as avocado, seeds, and nuts slow down digestion and aid in the absorption of fat-soluble vitamins like A, D, and E.
Adding veg or legumes boosts fibre, supporting better digestion and overall wellness during this important time.
Do Snacks Need to Be Low-Carb?
It’s a common belief that snacks for gestational diabetes should always be low in carbohydrates, but this isn’t entirely true. While carbs do cause blood glucose levels to rise, they are essential for meeting your energy and nutrient needs during pregnancy, both for you and your baby.
Cutting back on carbohydrate-containing foods too much can lead to a higher risk of micronutrient deficiency. Instead of avoiding carbs altogether, focus on keeping the carb content of your snacks moderate. Pairing them with protein or healthy fat slows their release into your bloodstream and helps to blunt any spikes in your BGLs.
Every person’s needs are different, so it’s important to work with a dietitian to create a personalised meal plan. This ensures your snack plan is tailored to your specific requirements and preferences.
In my experience, simple adjustments like adding nuts to a small serving of fruit or enjoying whole-grain crackers with cheese can make a big difference. Remember, managing your BGLs isn’t about strict restrictions—it’s about balance and choosing the right combinations for sustained energy throughout the day, whether it’s for snacks or even breakfast ideas for gestational diabetes.
Timing of Snacks
For women managing gestational diabetes, understanding the timing of snacks can make a significant difference in keeping blood sugar levels steady and preventing spikes. Eating regularly without too many frequent bites in between can prevent high blood sugar readings.
The best approach is to adequately space snacks between meals so that you maintain balance without overwhelming your system. Usually, 2-3 snacks a day, strategically spread across your schedule, can give you that needed boost without adding too much carbohydrate at once.
For example, you might choose a snack mid-morning, another in the afternoon, and perhaps one just before bed. This routine keeps you satisfied and energized throughout the day while allowing for regular meals.
Tips for Healthy Snacking with Gestational Diabetes
- Go for Nutrient-Dense Snacks
When planning snacks for gestational diabetes, think of each snack as an opportunity to add extra nutrients to your day, especially with the added nutrition requirements of pregnancy. Though we often see snacks as simple foods like crackers or sweets, they can be just as nutritious as your regular meals.
With a bit of planning, you can choose options rich in protein, fibre, vitamins, and minerals—a combination that helps balance blood sugar.
Try fruit and vegetables, whole grains, nuts, seeds, legumes, lean protein, and dairy or alternatives to support your health. And if you’re wondering whether to keep that old soda in your fridge, you might ask yourself, Can Diet Coke Go Bad?
Making the most of each snack with smart choices can take some effort, but meeting your nutritional needs doesn’t have to be challenging or difficult if you keep a variety of options on hand.
- Pair Carbs with Protein and Healthy Fats
One effective way to manage blood glucose levels with snacks is by combining carbohydrate with a source of protein and fats. This helps reduce the spike in BGLs that can occur when consuming only carbs.
Choosing foods like nuts, seeds, and dairy products such as yoghurt is a great start. Avocado and eggs are also filling options that add both valuable nutrients and keep you feeling full. This combination not only keeps levels steady but supports your diet with wholesome, nutrient-rich foods.
- Portion Control
It’s important to pay attention to portion sizes. Even nutritious foods can impact blood sugar levels if you eat them in large portions. Instead, focus on having smaller, frequent snacks throughout the day.
This approach helps keep blood sugar levels more stable without overloading your system. By being mindful of portion control, you can enjoy satisfying snacks while keeping your health on track.
- Limit Added Sugars
It’s essential to limit added sugar in snacks for gestational diabetes. Snacks high in added sugar can lead to a rapid spike in blood glucose levels and often lack nutritional value. Instead, focus on snacks with minimal added sugar.
If you’re purchasing packaged snacks, always check the nutrition information panel on the label and select those with less than 5g of added sugar per 100g. This helps maintain steady blood glucose levels while still enjoying a satisfying and healthy snack.
- Snack Mindfully
To get maximum satisfaction from your snacking experience, try to make it a habit of mindful eating. Too often, we snack on the run or while doing something else, leaving us feeling unsatisfied and not really registering that we’ve even eaten.
Instead, take this as an opportunity to slow down, focus on the food in front of you, and pay attention to how it tastes, smells, and feels in your mouth. Savour every bite, and you’ll likely find your snack much more satisfying.
This practice not only makes snacking more enjoyable, but it also helps you feel fuller and more content, which is crucial for managing your blood glucose levels.
Snack Ideas if you Have Gestational Diabetes
23 healthy snack ideas for gestational diabetes that combine carbohydrates, protein, and healthy fats:
- Cottage cheese with melon balls
- Half of a turkey sandwich on whole wheat bread with a thin layer of mayo and Romaine lettuce
- Beef jerky or turkey jerky with whole wheat crackers
- Apple slices with peanut butter
- Plain Greek yogurt with fresh berries
- Steamed edamame
- Carrot sticks and celery sticks with guacamole
- High fiber, low sugar cereal with milk
- Trail mix of nuts, dried fruit, and sunflower seeds
- Quesadilla made with whole wheat tortilla and shredded veggies
- Crackers with cream cheese and smoked salmon are a satisfying, low-carb option.
- A slice of avocado toast topped with a hardboiled egg provides healthy fats and protein.
- Pair string cheese with a clementine for a quick, balanced snack.
- Crunchy snap pea crisps with hummus or lightly salted popcorn (or popped sorghum) offer a satisfying salty treat.
- Roasted chickpeas or cucumber slices with ranch dressing are great veggie-based options.
- Try a sundried tomato wrap with melted cheddar, grilled chicken, and spinach for a warm, hearty snack.
- A small handful (about 1/4 cup) of almonds, cashews, hazelnuts, or Brazil nuts is perfect for on-the-go snacking.
- Enjoy half a baked sweet potato filled with black beans and seasoned with Mexican spices like chili powder, cumin, and oregano.
- A whole wheat English muffin topped with peanut butter and sliced strawberries makes for a sweet, filling treat.
- Blend a smoothie using plain Greek yogurt, frozen banana, almond butter, and almond milk for a refreshing, nutritious drink.
- Whip up a tuna salad mixed with slivered almonds and diced apples for a mix of flavors and textures.
- Dip broccoli florets in romesco sauce for a tasty veggie snack.
- Leftovers from a high-protein dinner with low to moderate carbs are always a convenient option.
FAQ’s
Q: What can I Eat in Gestational Diabetes?
Eating smart with gestational diabetes means focusing on plenty of whole fruits and fresh vegetables while also including moderate amounts of lean proteins and healthy fats.
Incorporate whole grains like bread, cereal, pasta, and rice, along with starchy vegetables such as corn and peas. To keep blood sugar stable, choose fewer foods high in sugar, like soft drinks, fruit juices, and pastries.
Q: Is Popcorn Ok for Gestational Diabetes?
For people managing diabetes, popcorn is a great low-sugar, low-calorie snack option that won’t raise blood sugar levels by a significant amount. It’s a safe choice between meals, but remember to keep toppings to a minimum and avoid eating in excessive portions for the best control.
Q: Which Biscuit is Good for Gestational Diabetes?
Making small changes to your diet can help with control of gestational diabetes. Instead of reaching for a chocolate biscuit as your current choice, try swapping it for nuts, a savoury oat biscuit, or a rye biscuit to keep blood sugar levels stable.
Conclusion
In summary, managing gestational diabetes through thoughtful snacking can make a significant difference in maintaining stable blood glucose levels while meeting the nutritional needs of both you and your baby. By opting for snacks that combine carbohydrates, protein, and healthy fats, you can stay energized, satisfied, and healthy throughout your pregnancy.
Remember, it’s all about balance, portion control, and choosing nutrient-dense options that suit your lifestyle. Small adjustments, like enjoying whole grains, lean proteins, nuts, and vegetables, can help keep you on track. Ultimately, these mindful choices will support your health journey and set you up for a smooth pregnancy experience.
I’m Ayesha Zahid, a certified Nutritionist and Dietitian with over 3 years of hands-on experience helping individuals and families improve their health through nutrition.
