Skip to main content

Diet plan for gestational diabetes

This post is in continuation to the overview of gestational diabetes (GDM) published few days ago.  Click here to read the overview post. It has most of your questions covered regarding gestational diabetes.

In the previous post you would have read that I was diagnosed with gestational diabetes in my second trimester. My nutritionist put me on a diet plan with low glycemic food and suggested to walk for at least half an hour, twice a day. I tried multiple meal combinations for the first week, to arrive at the right diet to limit glucose release into blood after every meal. Primary change I tried is to replace rice; I tried brown rice, millets, quinoa, rotis as an alternate for rice - amongst these brown rice and millets shot up my blood glucose, so I had to stick to quinoa or rotis for lunch and dinner. 

Below is the diet plan I followed till the end of my pregnancy. This is just for illustration purpose and should not be considered as my recommendation. Consult your doctor/ nutritionist to arrive at the meal plan that best suits you. 

Another important factor to consider is timing your food intake. Ensure to eat on time and don't skip break fast and your mid meal snacks. Otherwise you might end up eating more during your lunch and dinner, leading to sudden release of high blood sugar levels. Also don't stress over GDM. As I said, you are not the first person and GDM has become a quite common phenomenon these days. All you can do is follow healthy lifestyle and diet to control it to the extent possible.

In addition to the diet chart, I followed a home remedy to control blood sugar which was suggested by one of my relatives with type 2 diabetes. Fenugreek has fiber and other chemicals that helps to slow down digestion and absorption of carbohydrates and sugar by the body, there lowers blood sugar levels. So I used to soak a cup of fenugreek seeds for 8 hours in water and allow it to sprout for 48hrs in an air-tight container. I eat a tablespoon of the fenugreek sprouts, 15-20mins before each major meal (break fast, lunch and dinner). This seemed to reduce my glucose levels to an extent. What worked for me might not work for you. Also, if you take fenugreek when your glucose levels are normal or less, it might cause a dip in your glucose levels and lead to other complications. So please do not follow this if you are not diabetic and not approved by your doctor.

Diet Chart:

Breakfast: 7.30am to 8am

  • Carbs: 2 serving
  • Milk: 1 serving
  • Protein: 1 serving 
  • Fat: 1-2 serving

Mid-morning Snack: 10.15am to 10.45am

  • Milk: 1 serving
  • Fruit: 1 serving
Lunch: 12.30am

  • Carbs: 2 serving
  • Protein: 2-3 serving
  • Fat: 1-2 serving
  • Vegetables: Any amount
Evening Snack: 3pm to 5pm

  • Fruit: 1 serving
  • Milk: 1 serving
  • Carbs: 0-1 serving (take only if you are hungry beyond having fruit and milk)
Dinner: 7pm to 7.30pm

  • Carbs: 2 serving
  • Protein: 2-3 serving
  • Fat: 1-2 serving
  • Vegetables: Any amount
Before Bed: 9.30pm to 10pm

  • Milk: 1 serving
  • Fruit: 0-1 serving

I am listing down few examples for each food category. Read these as equivalent to 1 serving.

Carbs: 1 multi-grain or brown bread slice, 1 tortilla, 1 idli, 1 dosa, 1 pulka/ chapathi, 1 roti (bajra, corn, jowar), 1/2 cup oats, 1/2 cup flaked bran cereal (unsweetened), 1/2 vermicelli, 1/2 cup noodles, 1 cup poha, 1 cup soup, 1/2 cup pasta, 1/2 quinoa, 1/2 cup upma, 1/3 cup rice (white or brown)

Protein: 1/4 cup fish, 1/4 cup meat, 1 egg, 1/4 cup paneer or tofu, 1/3 cup cooked dal, 1/3 cup beans,  1/4 cup cheese, 2 tbsp peanut butter

Fat: 1 tsp oil, 1 tsp butter, 1 tsp ghee, 10 peanuts, 6 almonds, 2 walnuts, 2 tbsp shredded coconut, 1 tbsp seeds (pumpkin, melon, sunflower, sesame), 1/4 medium avocado

Milk: 1 cup milk, 1 cup butter milk, 1 cup curd (unsweetened yogurt), 1 cup masala tea (all are low fat versions) 

Vegetables: Beans, bottle guard, ladies finger (okra), peas, cabbage, cauliflower, cucumber, drumsticks, brinjal (eggplant), bitter guard, radish, ridge guard, onions, tomatoes, methi (fenugreek leaves), spinach, drumsticks leaves (moringa), lettuce, kale, celery, mushrooms, capsicum, turnips, broccoli, brussels  sprouts, zucchini, carrots (limited amount)

Fruit: 1 cup melon, 10-12 large grapes, 12-15 small grapes, 3/4 cup pineapple, 1 guava, 1 cup papaya, 1/2 pomegranate, 1 orange, 1 apple, 1 pears

Follow me on Instagram and Facebook to get notified about my latest articles!!


Post a Comment

Popular posts from this blog

Review: Anex Monkey Smart Watch

Hello Readers,  Welcome back. While browsing through a weekly flyer by Canadian Tire, my eyes got hold of a smart watch, primarily for its name - Monkey Smart Watch. It's original price was $89.99. On account of Father's Day, the price was slashed 70% and offered for just $24.99 (from June 9th to June 16th).  As it was listed on Canadian Tire website, I thought the product should be genuine and googled to know more about the product. But there weren't sufficient reviews online. So I decided to try it myself and booked it online. This smart watch was launched in the last quarter of 2021 as Anex Monkey Smart Watch. Last year, it had been sold for just $19.99 as part of Black Friday deal. Even after 5 days of waiting, Canadian Tire didn't process my order. On the other hand, the stock was vanishing real quick and only 80 watches were available in our near by store. When checked with their customer service executive, I was told to cancel my online order or wait until they p

Are you planning to take CELPIP?

It is a known fact that anyone who aspires to come to Canada on a student visa or as a Permanent Resident has to give an English Test to prove their proficiency. If you are contemplating between IELTS and CELPIP or want to know which test suits you better or looking for some guidance on how to prepare for CELPIP, then read on. This blog is specially curated for you!! ** Long post alert - consider this article as an essay from IELTS / CELPIP reading. Voila, you already started your preparation👍 IELTS is an English Language Test that is accepted by wider English speaking countries like the US, Canada, Australia, New Zealand and Ireland and hence its reputation amongst the aspiring immigrants. Unlike IELTS, CELPIP is Canadian English Language Proficiency Index Program (CELPIP), specifically designed to evaluate test takers ability to function in English for Canada's permanent residency, citizenship and professional designation. In the recent times, especially during the pandemic, man

Why I Write - Q&A with Manu

I keep getting direct and indirect questions on Why I Write? There won't be a better occasion than this to address this Q and other frequently asked Qs. It's been exactly 2 years since I started this website -  Manu's Medley  and apparently this is my 100th blog post.  So Why I Write?  I can give a fancier reply stating "I chose to follow my passion". But I won't, as it isn't true. After being in the IT industry for more than a decade, working tirelessly all through the weeks, months and years, I moved to Canada carrying my little one, when the whole world was witnessing one of the deadliest diseases COVID. It was at the same time, I had to take a career break due to few compelling personal reasons and decided to be a full time mom.  It's a new place and a new role, with almost zero support, unlike the support system at India. To top it, the lockdowns and restrictions were never ending. The three of us spent months together within our apartment and my

Recipe: Idiyappam | Sevai | String Hoppers

Idiyappam, is a well known break fast item in Tamil Nadu, Kerala and Sri Lanka. It is also known as sevai or string hoppers (in English) and is primarily made out of rice floor. Like idli, idiyappam is made through steaming using no oil, making it very easily digestible and light on stomach.  When I think about idiyappam, I remember 2 instances from my childhood. One of my friend's mom, used to feed her 2 year old with different colourful sevais for evening snack - white, yellow, red along with a liquid version of it too, almost 3-4 times in a week. Later I learnt from her elder daughter (my friend) that they are coconut sevai (sweet version), lemon sevai, tomato sevai and rasam sevai. Though born and brought up in Chennai, we aren't much into idiyappams.  I don't remember eating them until I crossed 10 years. Whenever we visit a doctor with fever, our doctor used to give a list of food items - kanji, bread, idli, idiyappam and rasam rice, which I was usually averse to even

Book: Before We Say Goodbye by Toshikazu Kawaguchi

Before We Say Goodbye by Toshikazu Kawaguchi is the 3rd book I read this year. The 2nd was Meet Me in Mumbai by Sabina Khan. I have posted its audio synopsis and review on my you tube channel - Our_Bookshelf. It is available in this link . Meanwhile, if you wish to read my latest articles and watch the content I create, follow me on  Instagram  and  Facebook !!  Before The Coffee Gets Cold is the first book as part of the series written by Toshikazu Kawaguchi. It was originally a play written in Japanese in 2010 that turned out to be a bit hit. Later it was published as a novel in the same language in the year 2015. Due to its popularity, the book was translated into English. The author published sequels Tales from the Cafe, Before Your Memory Fades, Before We Say Goodbye, Before We Forget Kindness in 2017, 2018, 2021 and 2023 respectively. All except Before We Forget Kindness have been translated into English and the fifth book is expected to be released in English in Nov 2024. When I