Gestational Diabetes Diet: What to Eat & Avoid

Gestational diabetes (GDM) requires careful meal planning to keep blood sugar stable. Focus on complex carbohydrates with low glycemic index (whole grains, legumes, vegetables), pair carbs with protein and healthy fats, eat small frequent meals, and limit simple sugars and refined carbs. Most people with GDM can manage blood sugar through diet alone, though some need insulin. Work with a registered dietitian for a personalized meal plan.¹

Understanding Gestational Diabetes

Gestational diabetes develops during pregnancy when your body can’t produce enough insulin to handle increased blood sugar from pregnancy hormones. It affects about 6-9% of pregnancies and typically resolves after delivery, though it increases risk of type 2 diabetes later in life.²

Goals:

• Keep fasting blood sugar under 95 mg/dL
• Keep 1-hour post-meal blood sugar under 140 mg/dL
• Keep 2-hour post-meal blood sugar under 120 mg/dL

Key Principles of GDM Diet

1. Choose Complex Carbohydrates

What they are: Carbs with fiber that break down slowly, preventing blood sugar spikes.

Best choices:

• Whole grains: Brown rice, quinoa, oats, barley, whole wheat bread
• Legumes: Lentils, chickpeas, black beans, kidney beans
• Starchy vegetables: Sweet potatoes, corn, peas (in moderation)
• Non-starchy vegetables: Broccoli, spinach, peppers, tomatoes, zucchini (unlimited)

Limit or avoid:

• White bread, white rice, white pasta
• Sugary cereals
• Pastries, cookies, cakes
• Candy and sweets
• Regular soda and fruit juice³

2. Pair Carbs with Protein and Fat

Why: Protein and healthy fats slow carb absorption, preventing blood sugar spikes.

Examples:

• Apple with peanut butter
• Whole grain crackers with cheese
• Oatmeal with nuts and Greek yogurt
• Brown rice with chicken and avocado

Good protein sources:

• Lean meats: Chicken, turkey, lean beef
• Fish: Salmon, cod, tilapia (follow pregnancy fish guidelines)
• Eggs
• Greek yogurt
• Legumes and beans
• Tofu and tempeh
• Nuts and nut butters

Healthy fats:

• Avocado
• Nuts and seeds
• Olive oil
• Fatty fish (salmon, sardines)
• Nut butters⁴

3. Control Portions

Why: Even healthy carbs raise blood sugar if portions are too large.

Guidelines:

• 1/2 to 1 cup complex carbs per meal
• Fill half your plate with non-starchy vegetables
• 1/4 plate protein
• 1/4 plate complex carbs

Use your hand as a guide:

• Protein: Palm-sized portion
• Carbs: Cupped handful
• Fats: Thumb-sized portion

4. Eat Small, Frequent Meals

Why: Prevents blood sugar from getting too high or too low.

Schedule:

• Breakfast
• Mid-morning snack
• Lunch
• Afternoon snack
• Dinner
• Evening snack (especially important)

Evening snack: Include protein and complex carb (like whole grain crackers with cheese) to prevent overnight blood sugar drop and morning spike.

5. Limit Sugary Foods

Avoid or severely limit:

• Regular soda
• Fruit juice (even 100% juice)
• Sweetened beverages
• Candy
• Cookies, cakes, pastries
• Ice cream
• Sweetened yogurt
• Dried fruit (concentrated sugar)

Better choices:

• Water, sparkling water
• Unsweetened tea
• Whole fruits in small portions
• Plain Greek yogurt with berries

Sample GDM Meal Plan

Breakfast

Option 1:

• 2 scrambled eggs
• 1 slice whole wheat toast
• 1/2 avocado
• Small handful of berries

Option 2:

• Greek yogurt (plain, not flavored)
• 1/4 cup low-sugar granola
• Handful of berries
• Sprinkle of nuts

Mid-Morning Snack

• Apple slices with 1 tablespoon peanut butter
• OR: Cheese stick with 5-6 whole grain crackers

Lunch

• Large salad with mixed greens
• Grilled chicken breast
• Chickpeas
• Olive oil and vinegar dressing
• 1/2 cup quinoa

Afternoon Snack

• Carrot and cucumber sticks
• 1/4 cup hummus

Dinner

• Baked salmon (4 oz)
• Roasted broccoli and cauliflower
• 1/2 cup brown rice
• Small side salad

Evening Snack

• Whole grain crackers (6-8)
• String cheese
• OR: Small apple with almond butter

Foods to Emphasize

Non-starchy vegetables (unlimited):

• Leafy greens, broccoli, cauliflower, peppers, tomatoes, cucumbers, zucchini, asparagus, green beans

Lean proteins:

• Chicken, turkey, fish, eggs, Greek yogurt, cottage cheese, tofu

Healthy fats:

• Avocado, nuts, seeds, olive oil, fatty fish

Complex carbs (measured portions):

• Whole grains, legumes, sweet potato (with skin)

Berries (lower sugar fruit):

• Strawberries, blueberries, raspberries, blackberries

Blood Sugar Monitoring

Testing schedule (typical):

• Fasting: Upon waking
• 1-hour or 2-hour post-meal: After breakfast, lunch, dinner

Keep a log: Record what you ate, portion sizes, and blood sugar readings to identify patterns.⁵

Share with your healthcare team: Regular monitoring helps adjust your plan.

When Diet Alone Isn’t Enough

About 10-20% of people with GDM need insulin or medication in addition to diet.⁶ This doesn’t mean you failed—some bodies simply can’t produce enough insulin during pregnancy regardless of diet.

Signs you may need medication:

• Consistently high blood sugar despite following meal plan
• Unable to keep fasting blood sugar under 95 mg/dL
• Unable to keep post-meal readings in target range

Exercise and GDM

Moderate exercise (walking, swimming, prenatal yoga) helps lower blood sugar. Aim for 30 minutes most days of the week, with your provider’s approval.⁷

Track Your GDM Management with Nooko

Nooko helps you log meals, track blood sugar readings, identify patterns, and share data with your healthcare team. Monitor your carb intake, record blood glucose levels, and get personalized meal suggestions that keep blood sugar stable while ensuring proper nutrition for you and your baby.

Download Nooko on the App Store | Get Nooko on Google Play

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References

Footnotes

1. American College of Obstetricians and Gynecologists. (2025). “Gestational Diabetes.” https://www.acog.org/womens-health/faqs/gestational-diabetes ↩

2. CDC. (2024). “Gestational Diabetes.” https://www.cdc.gov/diabetes/gestational-diabetes/index.html ↩

3. American Diabetes Association. (2024). “Eating Well with Gestational Diabetes.” https://diabetes.org/food-nutrition/eating-well-gestational-diabetes ↩

4. Academy of Nutrition and Dietetics. (2024). “Gestational Diabetes Nutrition Therapy.” Journal of the Academy of Nutrition and Dietetics. ↩

5. ACOG. (2025). “Gestational Diabetes.” ↩

6. ACOG. (2025). “Gestational Diabetes.” ↩

7. American College of Obstetricians and Gynecologists. (2024). “Exercise During Pregnancy.” https://www.acog.org/womens-health/faqs/exercise-during-pregnancy ↩