It’s summertime! And the Fourth of July is right around the corner. While you might be looking forward to celebrating with family and friends, you might also be dreading how this year’s BBQ can affect your blood sugars if you’re managing gestational diabetes. But don’t worry, we're here to help you have your (pie) and eat it too! With a little planning and some mindful choices, you can savor the holiday treats without compromising your health.
We're Here for You
But first, at GDMamas, we understand the challenges of managing gestational diabetes and are here to support you every step of the way including helping you maintain healthy blood sugar levels and make informed choices for your health and your baby’s well-being.
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Tips for a Gestational Diabetes-Friendly 4th of July
Managing gestational diabetes doesn't mean you have to miss out on the fun and deliciousness of a 4th of July cookout.
Here are some tips to help you enjoy the festivities while keeping your blood sugar levels stable:
Choose Protein-Rich Foods
Protein is your best friend when it comes to stabilizing blood sugar levels. Traditional cookout favorites like hot dogs, hamburgers, chicken, ribs, and steaks should absolutely be part of your meal!
Hamburger (3 oz patty, without bun) approximately:
Calories: 200
Protein: 20g
Carbohydrates: 0g
Fat: 13g
Hot Dog (beef, without bun) approximately:
Calories: 150
Protein: 6g
Carbohydrates: 2g
Fat: 14g
Tip: Choose turkey or chicken hot dogs for a leaner option. Skip the bun, eat 1/2 bun, or choose a whole-grain version.
Grilled Chicken Breast (3 oz) approximately:
Calories: 130
Protein: 25g
Carbohydrates: 0g
Fat: 3g
Tip: Marinate chicken in olive oil, lemon juice, and herbs instead of sugary BBQ sauces.
Grilled Steak (3 oz) approximately:
Calories: 210
Protein: 22g
Carbohydrates: 0g
Fat: 13g
Tip: Season with garlic, rosemary, and pepper instead of sugary marinades.
Ribs (3 oz, without sauce) approximately:
Calories: 250
Protein: 20g
Carbohydrates: 0g
Fat: 18g
Tip: Opt for dry-rubbed ribs instead of those slathered in sugary BBQ sauce. If you use BBQ sauce, look for a low-sugar version or make your own.
Bread and Bun Options
When it comes to enjoying your favorite cookout foods, bread can add up quickly in terms of carbs. Here are some tips to manage your bread intake:
Consider Avoiding Buns: If you prefer to indulge in other sides like macaroni or potato salad, consider skipping the bun entirely. This allows you to enjoy more of those sides without exceeding your carb limit.
Consider Eating Half a Bun: If you want to enjoy a bun with your burger or hot dog, opt for eating just half to reduce your carbohydrate intake while still enjoying the traditional cookout experience.
Choose Whole Grain, if Possible: Whole-grain buns are a better option as they contain more fiber, which can help manage blood sugar levels. Fiber slows down the digestion process, leading to more stable blood sugar levels.
Bring Your Own! Consider bringing your own high-protein, high-fiber hot dog or hamburger buns to the cookout. These specialty buns are designed to help keep your blood sugar more stable by providing additional protein and fiber. Brands like Ezekiel 4:9 and Dave’s Killer Bread offer options that are both nutritious and delicious.
Condiments
Condiments can add flavor to your meal, but it's important to choose wisely to avoid added sugars and unnecessary carbs while also incorporating healthy fats that can help stabilize blood sugar levels:
Ketchup: Traditional ketchup contains added sugars. Use sparingly or choose a no-sugar-added version to minimize your sugar intake. One tablespoon of regular ketchup typically has about 4 grams of sugar.
Mustard: Mustard is typically low in carbs and a better choice for adding flavor without affecting blood sugar levels. One teaspoon of yellow mustard usually contains less than 1 gram of carbs.
Mayonnaise: Mayonnaise is high in fat but low in carbs. The fat content can help slow the absorption of carbohydrates from other foods. Opt for a version made with healthy fats, such as olive oil. One tablespoon of regular mayonnaise has about 10 grams of fat and less than 1 gram of carbs.
BBQ Sauce: BBQ sauce often contains a lot of added sugars. Look for a low-sugar version or use it sparingly. One tablespoon of regular BBQ sauce can contain up to 7 grams of sugar. Making your own BBQ sauce using sugar substitutes like stevia or erythritol can keep it diabetes-friendly.
Relish: Be cautious with sweet relish as it can contain added sugars. Opt for dill relish, which is typically lower in carbs and sugar.
Incorporating healthy fats from condiments like mayonnaise made with olive oil can be beneficial. Fats help slow down the digestion process, leading to more stable blood sugar levels.
Load Your Plate with Veggies
Don't forget to fill your plate with protein and non-starchy vegetables. Eating these foods first can help reduce blood sugar spikes since the body will start to digest protein and fiber-rich vegetables first, which slows down the overall digestion process.
Grilled Bell Peppers (1 cup) approximately:
Calories: 25
Protein: 1g
Carbohydrates: 6g
Fiber: 2g
Zucchini (1 cup, cooked) approximately:
Calories: 20
Protein: 1.5g
Carbohydrates: 4g
Fiber: 1g
Cherry Tomatoes (1 cup) approximately:
Calories: 25
Protein: 1g
Carbohydrates: 6g
Fiber: 2g
Cucumber Slices (1 cup) approximately:
Calories: 16
Protein: 1g
Carbohydrates: 4g
Fiber: 1g
Grilled Corn on the Cob (1/2 ear) approximately:
Calories: 45
Protein: 1.5g
Carbohydrates: 9.5g
Fiber: 1g
Fat: 0.5g
Note: Corn is a starchy vegetable. Consider having only half an ear to keep your carb intake in check and enjoy other carb foods!
Green Salad with Vinaigrette (1 cup) approximately:
Calories: 50
Protein: 1g
Carbohydrates: 5g
Fiber: 2g
Tip: Load your salad with non-starchy vegetables like cucumbers, bell peppers, and leafy greens. Use a vinaigrette made with olive oil and vinegar or lemon juice.
Be Smart with Sides
Traditional sides like potato salad, macaroni salad can be high in carbs.
Deviled Eggs (2 halves) approximately:
Calories: 120
Protein: 6g
Carbohydrates: 1g
Fat: 10g
Potato Salad (1/2 cup) approximately:
Macaroni Salad (1/2 cup) approximately:
Calories: 220
Protein: 4g
Carbohydrates: 30g
Fiber: 1g
Fat: 10g
Tip: Use whole-grain pasta and a light dressing. Add in plenty of veggies like cherry tomatoes and cucumbers to bulk it up with fiber.
Potato Chips (1 oz, about 15 chips) approximately:
Calories: 150
Protein: 2g
Carbohydrates: 15g
Fiber: 1g
Fat: 10g
Tip: Enjoy in moderation and look for baked or reduced-fat options to lower the fat content. Pair with a protein source to help balance blood sugar levels.
Satisfy Your Sweet Tooth Smartly
Enjoying a sweet treat while managing gestational diabetes is possible with some thoughtful choices and planning. Here are detailed tips to help you indulge wisely:
Plan Ahead
If you're attending a cookout, communicate with the host about your dietary needs or bring your own dessert. Planning ahead ensures you have options that align with your dietary requirements and prevents you from feeling left out. Consider offering to bring or make your own dessert if you're concerned about the choices that may be offered. This way, you can enjoy a sweet treat without worrying about its impact on your blood sugar.
Timing Your Dessert
Delay Dessert: Consider delaying dessert for 1-2 hours after your meal to allow your blood sugar levels to come down. This gives your body time to process the carbohydrates from your meal before introducing more sugar. Pair your dessert with a protein source like nuts or cheese to further stabilize blood sugar. Protein helps slow the digestion of carbohydrates and prevents rapid blood sugar spikes.
Include Dessert in Your Meal: If you prefer to have dessert with your meal, reduce your carbohydrate intake from other sides like macaroni salad or potato salad to account for the carbs in your dessert. This approach helps keep your total carbohydrate intake within a manageable range. For example, if you plan to enjoy a slice of pie, consider skipping the macaroni salad or having a smaller portion of potato salad.
Dessert Ideas
Here are some diabetes-friendly dessert ideas along with traditional BBQ desserts and their nutritional information to help you make informed choices:
Diabetes-Friendly Desserts:
Berry Granola Parfaits: Celebrate the red, white, and blue with this festive and diabetes-friendly dessert. Use Greek yogurt for added protein and fiber-rich granola to help stabilize blood sugar.
Keto Lemon Bars: These tangy, low-carb treats can be a refreshing way to end your meal without spiking your blood sugar. Almond flour is lower in carbs and higher in fiber compared to regular flour, making it a better choice for blood sugar control.
Sugar-Free Gelatin or Pudding with Whipped Cream: Look for recipes that use sugar substitutes like stevia or erythritol to keep desserts lower in carbs. Sugar-free gelatin or pudding can be a refreshing and low-carb option that satisfies your sweet tooth.
Traditional BBQ Desserts
But having gestational diabetes doesn't mean you have to skip normal desserts altogether. It's also important for you to enjoy yourself. Occasional blood sugar spikes can happen, and perfection isn't the goal.
Your overall blood sugar control is much more important to your health and the health of your baby than having an occasional spike.
If you're concerned about indulging, speak with your healthcare provider to see how a single day of small indulgence can fit into your care plan.
Apple Pie (1 slice) approximately:
Macros per serving:
Calories: 320
Protein: 2g
Carbohydrates: 45g
Fiber: 3g
Fat: 15g
Chocolate Mousse (1 cup) approximately:
Macros per serving:
Calories: 350
Protein: 6g
Carbohydrates: 35g
Fiber: 2g
Fat: 22g
Chocolate Chip Cookies (1 cookie) approximately:
Macros per serving:
Calories: 160
Protein: 2g
Carbohydrates: 20g
Fiber: 1g
Fat: 8g
Hydrate Wisely
Staying hydrated is crucial, especially in the summer heat. Proper hydration helps manage blood sugar levels and supports overall health during pregnancy. Dehydration can lead to higher blood sugar levels because your body retains more glucose when you’re not adequately hydrated. Aim to drink at least 8-10 cups of water per day, and increase your intake if you’re spending time outside in the heat.
Water with Lemon/Lime:
Calories: 0
Carbohydrates: 0g
Tip: Infuse your water with fruits like strawberries, cucumbers, or mint leaves for added flavor without the sugar. This can make it more enjoyable to drink and help you stay hydrated throughout the day.
Unsweetened Iced Tea:
Calories: 0
Carbohydrates: 0g
Tip: Brew your own tea and add a few mint leaves or a splash of lemon juice for a refreshing drink. Unsweetened iced tea is a great alternative to sugary beverages and can help keep you cool and hydrated.
Stay Active
Physical activity helps manage blood sugar levels by increasing insulin sensitivity and promoting glucose uptake by your muscles. After your meal, consider:
Taking a Walk: A 10-15 minute walk after eating can help lower blood sugar levels. Walking aids digestion and helps your body use the glucose from your meal more effectively.
Playing a Game: Engage in light physical activities like corn hole, frisbee, or any other pregnancy-safe outdoor games. These activities can be fun and help keep you moving.
Food Safety Tips
And last, but certainly not least, food safety is crucial, especially during pregnancy! Here are some essential tips to ensure you and your baby stay safe:
Avoid Foods Left Out in the Heat: Bacteria can grow quickly in warm temperatures, which can be particularly harmful during pregnancy. Avoid foods that have been left out for more than two hours (or one hour if the temperature is above 90°F). Pregnant mamas are more susceptible to foodborne illnesses, so it's vital to be extra cautious.
Keep Perishable Foods Chilled: Salads, meats, dairy products, and other perishable items should be kept chilled until you’re ready to eat. Use coolers and ice packs to maintain safe temperatures. This helps prevent the growth of harmful bacteria that can lead to foodborne illnesses.
Properly Store Leftovers: If you have leftovers, make sure to refrigerate them promptly. Leftovers should be stored in shallow containers to allow for quicker cooling and to keep them at a safe temperature.
Be Cautious with Certain Foods: Avoid raw or undercooked meats, eggs, and seafood, as well as unpasteurized dairy products. These foods can harbor bacteria and parasites that pose significant risks to you and your baby.
Watch Out for Cross-Contamination: Keep raw meats separate from ready-to-eat foods. Use different cutting boards and utensils for raw and cooked foods to prevent cross-contamination.
Wrapping Up
Navigating a 4th of July cookout while managing gestational diabetes might seem challenging, but with thoughtful planning and mindful choices, you can enjoy the festivities without compromising your health. Remember, it's about balance and making informed decisions to support your health and the well-being of your baby. At GDMamas, we're here to support you every step of the way with tips, guides, and a supportive community.
Enjoy your holiday, savor your treats, and take pride in the proactive steps you’re taking for you and your baby’s health. Have a wonderful and safe 4th of July!
Until next week, Mamas!
Disclaimer: The information provided in this blog post is intended for general informational and educational purposes only. It is not intended to replace or substitute professional medical advice, diagnosis, or treatment. Always seek the advice of your healthcare provider with any questions you may have regarding a medical condition or your health. Never disregard professional medical advice or delay seeking it because of something you have read in this blog. GDMamas, LLC assumes no liability for inaccuracies, errors, or omissions in the information presented.
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