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One of the most important meals of the day when managing gestational diabetes is breakfast!
But timing and content are key to keeping your blood sugars in check! In today's blog, we’re talking exactly why eating breakfast shortly after waking is essential, the role of pregnancy hormones, and how a high-protein, healthy fat, and fiber-rich breakfast can help keep your blood sugar levels more stable throughout the day.
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As a Maternal-Fetal Medicine Nurse Practitioner and Certified Diabetes Care and Education Specialist (CDCES), Sarah and I understand the challenges you face managing gestational diabetes and are dedicated to supporting you every step of the way.
Our mission is to help you maintain healthy blood sugar levels and make informed choices for your health and your baby’s well-being.
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Now back to it...
Fasting Blood Sugars
During pregnancy, your body is working hard to ensure your baby has enough energy to grow. Hormones like human placental lactogen (hPL), estrogen, and progesterone increase insulin resistance to allow more glucose to remain in the bloodstream for your baby.
This hormonal shift means your body isn’t able to lower your blood sugars as efficiently, and for many mamas, this is particularly prevalent in the morning after an overnight fast.
The result? Fasting blood sugars (the level of glucose in your blood after a night of no eating) can be elevated.
If you delay eating breakfast, your liver may continue to kick in with a process called gluconeogenesis, where it dumps even more stored glucose, leading to further blood sugar spikes.
By eating breakfast shortly after waking, you can help stop this process, giving your body the energy it needs and helping stabilize your blood sugar levels.
Timing Matters
Timing is everything when managing gestational diabetes, and this is especially true when it comes to breakfast. After a night of fasting, your body is in a unique metabolic state. Let’s break down why eating shortly after waking is essential for keeping your blood sugars stable:
The Dawn Phenomenon
Many pregnant mamas with gestational diabetes experience what’s called the dawn phenomenon. Early in the morning, typically between 4 and 8 AM, the body releases a surge of hormones such as cortisol and growth hormone. These hormones are designed to help wake you up and prepare you for the day. However, they can also increase insulin resistance, meaning your body becomes less effective at using insulin to bring down blood sugar levels.
Without food in your system, your liver begins releasing stored glucose (sugar) into your bloodstream through a process called gluconeogenesis.
The goal of this process is to prevent your blood sugar from dropping too low while you're fasting, but with gestational diabetes, this often leads to elevated blood sugar levels upon waking.
Delaying Breakfast
If you wait too long to eat breakfast, not only are you giving your liver more time to produce glucose, but you're also risking increased insulin resistance as the morning progresses.
Delaying meals can cause fluctuations in insulin sensitivity, which means your body becomes less efficient at managing blood sugar the longer you go without food.
Skipping or delaying breakfast can also make you more likely to experience low energy and cravings later in the day. This can lead to poor food choices or overeating at later meals, which can further complicate blood sugar control.
Early Breakfast
When you eat breakfast within 30-45 minutes of waking, you’re sending your body the message that it’s time to switch from fasting mode to fed mode. This helps halt gluconeogenesis and gives your body the nutrients it needs to function properly. Additionally, the insulin response triggered by food helps your body start using glucose effectively instead of letting it accumulate in your bloodstream.
A high-protein, high-fiber, and healthy fat meal helps slow down the absorption of carbohydrates, preventing a rapid spike in blood sugar and keeping you fuller for longer. This early fuel also sets you up for better blood sugar control throughout the day.
What to Include in Your Breakfast
1. High Protein: Aim for at least 20-30 grams of protein to help stabilize blood sugar levels and keep you feeling fuller for longer. Protein slows down the absorption of glucose, preventing a sharp rise in your blood sugar after eating. Examples include eggs, Greek yogurt, cottage cheese, and meats like turkey or chicken sausage.
2. Healthy Fats: Adding healthy fats like avocado, nuts, seeds, or a drizzle of olive oil can improve satiety and further reduce blood sugar spikes. Fats do not raise blood glucose and can actually help slow down the digestion of carbohydrates.
3. Fiber: Incorporating fiber-rich foods like vegetables, chia seeds, flaxseeds, or oats not only supports digestion but also improves blood sugar control. Fiber slows down carbohydrate absorption, which means less sugar enters the bloodstream quickly, helping to keep your blood sugars stable.
The Bottom Line
Eating breakfast on time when you have gestational diabetes is crucial for maintaining stable blood sugar levels. A well-balanced meal that includes protein, healthy fats, and fiber will give you sustained energy, help keep blood sugars in range, and set you up for a successful day of managing your gestational diabetes.
Don't wait too long to nourish your body! Prioritize a healthy, balanced breakfast to support both you and your baby’s health.
Until next time, 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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