When managing gestational diabetes, it’s easy to focus on what you’re eating.
But did you know that how you eat—specifically, the order in which you consume different types of food—can significantly impact your blood sugar levels? This concept might seem surprising at first, but it's rooted in some pretty solid science.
Today we're breaking down why the order of what you eat matters and how you can use this knowledge to help keep your blood sugars steady throughout the day.
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Now back to it...
Why Does the Order of Food Matter?
Imagine you’re sitting down to a meal with a mix of carbohydrates, protein, and fiber. If you dive straight into the carbs, like bread or pasta, your blood sugar is likely to spike quickly. That’s because carbohydrates are rapidly broken down into glucose, which enters your bloodstream, causing a swift rise in blood sugar.
This rapid increase can be particularly challenging for those with gestational diabetes, where the body’s insulin response may already be struggling to keep up.
On the other hand, if you start your meal with fiber and protein, the story changes dramatically.
Fiber is found in vegetables, legumes, and whole grains, and it plays a crucial role in how your body processes carbohydrates. When you consume fiber first, it slows down the digestion process by forming a gel-like substance in your gut. This gel acts as a physical barrier that delays the breakdown of carbohydrates into glucose and its subsequent absorption into the bloodstream. This slower absorption rate helps prevent those sharp spikes in blood sugar levels, allowing for a more gradual and controlled increase instead.
Protein also plays a vital role in moderating blood sugar levels. Unlike carbohydrates, protein has a minimal direct impact on blood sugar. However, it’s known to stimulate the production of insulin—a hormone that helps move glucose from your blood into your cells, where it’s used for energy. By boosting insulin production, protein can help manage the glucose that enters your bloodstream from the carbohydrates you eat later in your meal.
And as a plus, protein has the added benefit of promoting satiety, which means you’re less likely to overeat, further helping to maintain stable blood sugar levels.
When you eat fiber and protein before carbs, you’re essentially controlling the pace at which your meal is digested. This process, known as gastric emptying, refers to the rate at which food leaves your stomach and enters your small intestine, where nutrient absorption occurs. Slowing down gastric emptying means that the carbohydrates you consume later are digested and absorbed more slowly, leading to a gentler rise in blood sugar.
By eating fiber and protein first, you create a buffer—a kind of protective layer—that slows the entry of glucose into your bloodstream. This approach doesn’t just reduce the likelihood of blood sugar spikes; it also helps maintain a more consistent energy level throughout the day.
The result? More stable blood sugar levels, which is key when managing gestational diabetes.
This stability not only supports better overall health for you but also contributes to a healthier environment for your growing baby. Keeping blood sugar levels within target ranges helps reduce the risks associated with gestational diabetes, such as large fetal size and complications during delivery.
How to Structure Your Meals
Here’s our top suggestions to try to incorporate:
Start with Fiber-Rich Foods: Begin your meal with a salad, a portion of non-starchy vegetables, or a small bowl of vegetable soup.
Add Protein Next: Once you’ve had your veggies, move on to the protein. This could be chicken, fish, tofu, eggs, or beans. Protein not only helps stabilize blood sugar but also keeps you fuller for longer.
Finish with Carbohydrates: Finally, eat your carbohydrates. Whether it’s a portion of whole grains like brown rice or quinoa, starchy vegetables like sweet potatoes, or a piece of fruit, enjoying these after your fiber and protein can help keep your blood sugar levels more balanced.
Tips for Snacking
This strategy isn’t just for main meals—it works for snacks too! Pair fiber-rich foods like veggie sticks or berries with a protein source such as hummus, Greek yogurt, or a handful of nuts.
Consistency is Key
Like any new habit, consistency is important. Try structuring your meals this way for a week and monitor how it impacts your blood sugar readings. Many mamas find that this approach not only helps with blood sugar control but also keeps them feeling satisfied longer.
Wrapping Up
Small changes can make a big difference when managing gestational diabetes. By simply changing the order in which you eat your food—starting with fiber and protein before carbohydrates—you can help keep your blood sugar levels more stable, supporting a healthier pregnancy for you and your baby.
Give it a try, and let us know how it works for you!
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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