How To Keep Your Blood Sugar Levels Normal Acid

Carbohydrates are most directly related to blood glucose levels1. Maternal blood glucose during pregnancy influences the developing fetus’s ability to metabolize glucose, and may program its sensitivity or resistance to insulin later in life1,2.

In normal pregnancy, the placenta constantly delivers glucose from the mother to the fetus1. To make sure this is possible, women naturally have slightly higher blood glucose levels. However, it’s important that blood glucose levels still rise and fall, rather than staying permanently high (or too low). When blood glucose rises and falls normally, it promotes insulin sensitivity to glucose in the growing fetus2.

Too Much Carbohydrates1,2

• High blood glucose in early pregnancy is associated with higher risks to the baby, including miscarriages, as well as development of gestational diabetes in the mother.
• Reduced insulin sensitivity to glucose in the growing fetus
• In late pregnancy, high blood glucose is associated with more difficult birth and higher rates of c-section.
• Fetal overgrowth and increased birth weight associated with LGA babies
• Higher chance of developing Type 2 Diabetes later in life
• Higher adiposity levels

Not Enough Carbohydrates 1,2

• Low blood glucose during pregnancy can increase ketones, which are already higher than normal in pregnant women. High levels of ketones can negatively affect behavioural and intellectual development in childhood.
• Changes in pancreas development, insulin regulation/signaling and abnormal carbohydrate metabolism
• Reduced fetal ability to deliver carbohydrates to muscle
• Higher body fat

It is very important to get enough carbohydrates during pregnancy. Even if you are getting enough calories from other sources, low carbohydrate diets during pregnancy can cause harm to your growing baby2. For pregnant women with pre-existing or gestational diabetes, blood glucose is best managed by insulin to ensure adequate carbohydrate intake during pregnancy, working with your doctor and dietitian.

Glycemic Index

As we often hear, not all carbohydrates are created equally! Glycemic Index of carbohydrates refers to the body’s glycemic response (increase in blood sugar insulin release) to that carbohydrate source. Low GI foods mean a lower response (what we’re looking for), and high GI foods mean a higher response.

There are mixed results in research focusing on low GI foods for improving fetal development. However it is possible that there are more benefits are seen in women who are older, carry more weight and are less glucose tolerant than women who are younger and slimmer2. Research promoting benefits of lower glycemic index foods during pregnancy suggests lower body fat at birth and lower birth weights3.

What to focus on?

Focus on carbohydrates that provide the best nutritional benefit for you and your growing baby, and that promote normal rise and fall of blood glucose. In general, carbohydrates that are plant-based, whole, complex, and less processed have a lower glycemic index than refined, processed carbohydrate sources. Look for complex carbohydrates from the following sources:

• FRUITS provide natural sugar and fibre, which slows your body’s absorption of glucose and promotes normal increase of blood glucose insulin release. Focus on fruits to satisfy your sweet tooth and round out snacks!
• VEGETABLES contain small amounts of carbohydrates and large amounts of fibre. Adding them in when you can helps slow digestion of the rest of your meal, and provides health promoting phytochemicals, vitamins and minerals. Focus on filling at least half your plate (or bowl) with vegetables at both lunch and dinner, and feel free to include them in other snacks and meals!
• STARCHY VEGETABLES are a source of complex carbohydrates (think corn, sweet potatoes, potatoes, squash, etc.) and fibres. This complex carbohydrates takes the longest for your body to digest, and therefore lead to a moderate (vs. intense) increase in blood glucose. Try starchy vegetables as the carbohydrate source at your meals in place of traditional grains.
• WHOLE GRAINS are another great source of complex carbohydrates and fibres. Whole grains essentially provide all components of whichever grain you choose – wheat, rice, quinoa, etc. as opposed to refined grains, which contain only certain parts of grains. Swap whole grains for refined grains where possible in cooking and baking!
• BEANS, LENTILS AND CHICKPEAS are a great source of both complex carbohydrates, fibre and plant-based proteins! Use them as a meat alternative and add them to batch recipes like soups, stews and casseroles.

1Cimalik C & Paauw JD. Pregnancy and Lactation. In: Mueller, CM, Kovacevich DS, McClave SA et al. editors. The A.S.P.E.N. Adult Nutrition Support Core Curriculum, 2nd Edition. United States: American Society for Parenteral and Enteral Nutrition; 2012. p. 331-47.

2Moore V, Davies M, Willson K, Worsley A, Robinson J. Dietary composition of pregnant women is related to size of the baby at birth. J Nutrition. 2004;134(7):1820–6.

3Moses RG, Luebcke M, Davis WS, Coleman KJ, Tapsell LC, Petocz P, et al. Effect of a low-glycemic-index diet during pregnancy on obstetric outcomes. Am J Clin Nutr. 2006 Oct;84(4):807–12.