During pregnancy, many women experience heightened hunger and cravings for specific diet or food, which can sometimes lead to unhealthy eating habits. It’s essential to be mindful of these cravings, as indulging in them without consideration can increase the risk of gestational diabetes — a condition that affects approximately 9% of U.S. pregnancies annually, according to Centers for Disease Control and Prevention (CDC).
Pregnancy cravings can arise from various factors, including hormonal changes, an enhanced sense of taste and smell, and potential nutritional deficiencies. These cravings often begin in the first trimester and peak during the second trimester. While it’s natural to have cravings, it’s crucial to approach them with caution to maintain a balanced diet that supports both maternal and fetal health.
A mindful diet during pregnancy encourages you to pay attention to your body’s hunger and fullness signals, helping you make healthier choices. This practice can mitigate the risk of gestational diabetes by promoting better metabolic health. Research indicates that mindful eating can significantly reduce stress levels and help manage weight gain during pregnancy, making it a valuable tool for expectant mothers.
Why do some pregnant women get gestational diabetes?
Gestational diabetes is a condition characterized by high blood sugar levels that develop during pregnancy. It occurs when the body cannot produce enough insulin to meet the increased demands of pregnancy, leading to elevated glucose levels in the bloodstream.
During pregnancy, the body undergoes significant hormonal changes. The placenta produces hormones such as human placental lactogen (hPL) and estrogen, which can interfere with insulin’s ability to function effectively. This phenomenon is known as insulin resistance, where the body’s cells become less responsive to insulin, the hormone responsible for regulating blood sugar levels. As a result, glucose remains in the bloodstream instead of being utilized by the cells for energy, leading to elevated blood sugar levels.
While some women can compensate for this insulin resistance by producing more insulin, others may not be able to keep up with the demand. This discrepancy can result in gestational diabetes, particularly if the pancreas is unable to produce sufficient insulin to overcome the resistance.
Even if you are expecting multiples, you do not need to eat for two. Instead, focus on consuming healthy foods at regular intervals and adjusting portions to create a balanced diet. This approach can help reduce your chances of developing gestational diabetes and better manage the condition if present.
Risk factors
Several factors can increase the likelihood of developing gestational diabetes:
Overweight or Obesity: Women who are overweight before pregnancy are at a higher risk due to the additional strain on insulin production and action.
- A history of gestational diabetes in prior pregnancies significantly raises the risk for subsequent pregnancies.
- If a woman has previously given birth to a baby weighing more than 9 pounds (4.1 kilograms), she is more likely to develop gestational diabetes.
- Having a close family member, such as a parent or sibling, with diabetes increases the risk.
- Certain ethnic groups, including South Asian, Black, Hispanic, and Middle Eastern populations, have a higher predisposition to gestational diabetes.
- Women over the age of 25, particularly those over 40, are at an increased risk.
- A sedentary lifestyle contributes to weight gain and insulin resistance.
- Women with PCOS, a condition characterized by hormonal imbalance, are more likely to develop insulin resistance and, consequently, gestational diabetes.
Tips for managing cravings
- Focus on a balanced diet that includes a variety of food groups. Incorporate fruits and vegetables for essential vitamins and fiber, lean proteins for tissue development, whole grains for sustained energy, and healthy fats for overall well-being.
- Eating smaller, more frequent meals can help stabilize blood sugar levels and combat nausea, heartburn, and hunger pangs.
- Proper hydration is vital for nutrient transport and preventing constipation. Aim to drink plenty of water and herbal teas throughout the day.
- Pay attention to your body’s cues before, during, and after meals. Savor your food and choose nutrient-dense options when satisfying cravings. This practice not only enhances your eating experience but also supports healthier choices.
- In addition to a balanced diet, consider prenatal supplements as recommended by your healthcare provider to meet increased nutritional needs during pregnancy.
ALSO READ: Potato-Rich Diet in Pregnancy Increases Gestational Diabetes Risk
What to include in a pregnancy diet?
Fiber – Constipation is a common issue during pregnancy, often caused by hormonal changes in the body. To combat this, incorporating high-fiber foods into your diet is essential. Fiber helps maintain regular bowel movements and supports stable blood pressure levels. Foods rich in fiber include fruits, vegetables, whole grains, cereals, and beans. Aim to include a variety of these foods daily to meet your fiber needs and promote digestive health.
Iron plays a critical role in the body by aiding in the production of hemoglobin, the protein in red blood cells that carries oxygen. During pregnancy, the demand for iron nearly doubles as your body works to produce more blood for both you and your developing baby. Insufficient iron intake can lead to iron deficiency anemia, which may cause fatigue, headaches, and increase the risk of premature birth and low birth weight. Good sources of iron include poultry, fish, and lean red meat, which should be prioritized in your diet.
Folate, also known as vitamin B9, is vital for pregnant women as it helps prevent neural tube defects in the developing fetus. Pregnant individuals should aim for at least 600 micrograms of folate daily, which can be challenging to achieve through diet alone. Legumes are an excellent source of folate, along with other nutrients like calcium and protein. If dietary intake is insufficient, healthcare providers may recommend folate supplements to ensure you meet your needs.
Proteins, is essential for the growth and development of your baby, making it a crucial part of your pregnancy diet. Pregnant women should focus on consuming lean protein sources while minimizing fat and sugar intake. Opt for lower-fat options such as chicken breasts, white fish, eggs, or ground turkey. Incorporating protein into every meal can help meet your increased nutritional requirements and support your baby’s development.
Calcium, is necessary for building your baby’s bones and teeth, and it also plays a role in regulating bodily fluids. Pregnant women should consume dairy products like milk, cheese, and yogurt, which are rich in calcium. Opt for low-fat versions, such as semi-skimmed milk and low-fat yogurt, to meet your calcium needs without excess calories. If you prefer non-dairy options, look for calcium-fortified soy drinks and yogurts. However, avoid unpasteurized cheeses to reduce the risk of foodborne illness.
Supplements: Even with a balanced diet, it can be challenging to meet all your nutritional needs during pregnancy. A daily prenatal vitamin can help fill any gaps, ideally starting at least three months before conception. If you follow a strict vegetarian diet or have specific health concerns, consult your healthcare provider about necessary supplements. Be cautious with herbal supplements, as some may pose risks during pregnancy.
References
- Johns Hopkins Medicine. Nutrition during pregnancy. https://www.hopkinsmedicine.org/health/wellness-and-prevention/nutrition-during-pregnancy
- Healthline. (2020). What nutrients you need while pregnant. https://www.healthline.com/health/pregnancy/nutrition
- BMJ Open. (2021). Incidence and risk factors of gestational diabetes mellitus in Goba town, Southeast Ethiopia: a prospective cohort study. https://bmjopen.bmj.com/content/12/9/e060694
