Heading to the store but not sure what to buy? Add some of these blood-sugar friendly foods to your shopping list.
Getting a diagnosis of gestational diabetes can frustrating and even a little disorienting. Suddenly something as simple as eating lunch or going to the store can feel completely foreign. There's often so much focus on what you can't eat, that many pregnant people wonder what they can actually eat with GDM. Filling your kitchen with foods that are high in protein, healthy fats and fiber can help keep your blood sugar levels in range and to avoid cravings for sweet treats. In this post you'll find 25 versatile, GDM-friendly foods that you can use to make snacks, meals and even desserts with, plus a few premade items to life easier. Bonus- there's a printable shopping list more low carb options at the end!
Next time you go grocery shopping, be sure to stock up on items from this list to set yourself up for success:
1. Eggs- Eggs offer an amazing amount of nutrition with minimal carb content, making them a perfect food for gestational diabetes. Plus, they're great for meal prep and planning. You can safely have 1-3 eggs every day while pregnant. Eat them for breakfast as a scramble, toss a few hard boiled eggs in your lunchtime salad, make a frittata for dinner, or add a poached egg to your dinner plate.
2. Berries- Due to their high fiber content, berries are one of the most GDM-friendly fruits options. With just 12-15 grams of carbs per cup, you can enjoy berries along with your breakfast, at snack time, in salads, or as dessert. Berries are also a powerhouse of vitamins, minerals and antioxidants, all of which contribute to a healthy pregnancy.
3. Watermelon & Cantaloupe- Containing only 10-13 grams of carb per cup melons are a great choice for folks with GDM. Due to their high water content, they can also help you to stay hydrated, which is key for blood sugar regulation. Plus, you can use them to make delicious, low carb desserts like this two ingredient "nice cream" recipe from Erin Palinski: https://erinpalinski.com/watermelon-nice-cream/
4. Cauliflower- Did you know that you can use cauliflower as a low carb substitution for rice dishes, potato recipes and even savory pie crusts? Try experimenting with cauliflower fried-rice, cauliflower mac'n cheese, cauliflower mashed potatoes, or cauliflower crust pot pie! Wholesome Yum has a great post with tons of recipes, ideas and info that you can check out here: https://www.wholesomeyum.com/tag/cauliflower/
5. Zucchini- If you're missing pasta dishes, this abundant and affordable veggie can help you to create a variety of GDM-friendly Italian favorites. Try making "zoodles" to replace you part of the pasta on your plate, or use slabs of it instead of lasagna noodles. Or, use it to make chips, fries or even muffins with. Here's a post from Insanely Good Recipes with 20 low-carb zucchini-based ideas to try: https://insanelygoodrecipes.com/keto-zucchini-recipes/
6. Bell peppers- Naturally low carb but rich with fiber, vitamins and flavor, bell peppers make a great every day food for folks with GDM. Try adding them to salads, omelets, sandwiches and soups. You can also stuff them filling of your choice like chicken, beef, cheese and sauces to create delicious and carb-conscious dinners.
7. Avocados - High in vitamins, healthy fats and fiber, but low in carbs (an entire medium avo only has about 12 grams of carbs), avocados can are great medical food for treating GDM. Add an avocado to your sandwiches or salads, enjoy it in guacamole, or try one of these outside-of-the-box recipe ideas from Eating Well: https://www.eatingwell.com/gallery/7527723/low-carb-avocado-recipes/
8. Meats- ground beef, steak, chicken, turkey, pork, lamb, goat and venison are all excellent sources of nutrition during your pregnancy. They all also contain no carbs at all, and thus have a minimal impact on blood sugar. Unless you're a vegetarian, consider making meats a central part of your diet.
9. Seafoods- Salmon, canned light tuna, shrimp, crab, clams, cod, scallops, sardines and pollock are great options to eat 2-3 times a week during your pregnancy. These are all low mercury seafoods, contain minimal carbohydrates, are protein-rich, and are excellent sources of omega-3 fats, which is essential of a healthy pregnancy.
10. Cheese- Dairy products are naturally low in carbs and and high in protein. Adding an extra slice of cheese to your meal can help you feel more satisfied and reduce cravings. Plus, their fat and protein content may also help to stabilize your blood sugar between meals when you consume at snack time.
11. Milk alternatives- Unsweetened almond milk, coconut milk and hemp milk contain only 1-2 grams of carbs per cup as compared to cow milk, which has about 12 grams of carbs per cup. Unsweetened soy milk- which has about 3 grams or carbs per cup- can also be a great option as it contains more protein then other milk alternatives. Although milk can be a healthy option with GDM, it does contain about 12 grams of carbs per cup. Consider trying some other super low carb options if your baking, making a smoothie or having cereal.
12. Sprouted whole wheat bread & tortillas- "sprouted" breads, bagels and tortillas are made from whole grains that have first been germinated. Since the grains are partially broken down in this process, sprouted products are often a better source of nutrients, contain more fiber, and have less carbohydrates. Look for brands that have no added sugar, like Alvarado Street, or Ezekiel; you can find them at health food stores, but also at most major grocery chains.
13. Whole wheat English muffins- Due to all the "nooks and crannies" English muffins contain more air pockets then regular sliced bread and thus less carbs! Check the nutrition label of the brand before you it buy it, but generally speaking you can eat one entire English muffin for the same amount of carbs a just a single slice of bread.
14. Almond and Coconut flours- Both naturally low in carbohydrates, but full of nutrition, almond and coconut flours make great substitutes for wheat flour. They can be used to make GDM-friendly baked good, pancakes, breads, biscuits and pie crusts. For almond flour recipes, check out this post from Wholesome Yum: https://www.wholesomeyum.com/tag/almond-flour/. For coconut flour-based recipe inspiration, try this post from Insanely Good Recipes: https://insanelygoodrecipes.com/keto-coconut-flour-recipes/
15. Low Carb Tortillas- These days there are some great low carb products that you find at the grocery store. Instead of regular tortillas (which have a significant amount of carbs), look for "low carb" or "zero carb" alternatives. Here's a review of some common brands from Step Away From the Carbs: https://stepawayfromthecarbs.com/low-carb-tortilla-comparison-review/
16. Dark chocolate - If your craving something sweet, look to dark chocolate, which has less sugar and more nutritional value then milk chocolate. Have a small piece of a dark chocolate bar for dessert, or try making a DIY trail mix with dark chocolate chips, peanuts and coconut flakes. You can also put a scoop of cacao powder in your smoothie, or use it to bake a flourless cake or an excellent low sugar cup of hot coco (gotta try this recipe from Diabetes Strong : https://diabetesstrong.com/keto-hot-chocolate/
17. Heavy cream- Higher in fat and lower in carbs then regular milk, adding heavy cream to your diet can help you feel fuller, stave-off cravings and stabilize your blood sugar. Use it in your coffee as creamer, add it to soups, scrambled eggs or smoothies, or mix up a delicious batch of créme fraîche or whip cream to enjoy anytime.
18. Popcorn- 3 cups of popcorn has only about 15 gram of carbs, making it a great snack option if you have GDM. And, since it's a whole grain, popcorn also contains a good amount of fiber, which is important for blood sugar control.
19. Nut butters- With about 6 grams of carbs for 2 tablespoons, nut butters are a great everyday food if you have GDM. Not only are they low carb, but peanut butter and almond butter also contain a good amount of protein and fats to further regulate your blood sugar. Try them in smoothies, on toast, in a sauce or dip or salad dressings.
20. Pumpkin & Butternut Squash- These hearty winter squashes are not only delicious, but they're full of vitamins and fiber. Naturally low in carbs, you can use them to make soups, baked goods and desserts, or roast them up in the oven for side dish or salad addition. Here's a really useful post from Low Carb No Carb on how to cook pumpkin and other winter squash, plus some excellent recipes: https://www.lowcarb-nocarb.com/top-keto-and-low-carb-pumpkin-recipes/
21. Tofu- Even if you're not a vegetarian, tofu can be a great addition to your diet if you have GDM. One cup of tofu has a huge amount of protein, calcium and iron, but only about 4 grams of carbs. If your not familiar with cooking tofu, here's a post from Oh My Veggies to help: https://ohmyveggies.com/how-to-make-tofu-taste-good/
22. Pre-made Cheese Crackers- most grocery stores and even Costo sell these savory, crunchy crackers made from cheese. With a ton of protein and minimal carbs, they make an ideal easy snack. They're great just on their own, or try them with guacamole for an extra treat! You an also make cheese crackers yourself for much less money with this super simple recipe from The Recipe Bandit: https://therecipebandit.com/keto-cheese-crisps/
23. Sugar-free condiments- Beware that many store-bought ketchups, sauces and even salad dressings contain added sugars which can contribute to increasing your blood sugar levels. If you're a big fan of condiments and struggling to keep your numbers in line, consider checking your nutrition labels, or grabbing some sugar-free options next time you're at the store. Primal Kitchen is great brand to look for
24. Low carb chips- If you're craving snacks, check out some of the low-carb chip options at your local store. Brands like Quest, Siete, and Hilo all get great reviews.
25. Low Carb Ice Cream- Although it might not be something you wanna eat everyday, it can be really important to have a treat every now and then. Low carb ice cream products are generally made with erythritol, a synthetic sugar substitute that is considered to be safe to consume in small amounts during pregnancy.
Hopefully this list helps to you more confident next time you visit the grocery store. Get your printer-friendly shopping list with more low carb options here:
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