What to Snack on with Gestational Diabetes?

Berries such as strawberries, blueberries, and raspberries are excellent snack choices. They are rich in fiber, vitamins, and antioxidants. For example, a cup of strawberries contains about 3 grams of fiber. The fiber in berries helps to slow down the digestion and absorption of carbohydrates, which in turn leads to a more gradual rise in blood sugar levels. Almonds, on the other hand, are a good source of protein and healthy fats. A small handful of almonds, about 10 – 15 pieces, provides around 6 grams of protein. When combined, a snack of berries and almonds offers a balanced combination of nutrients. The protein and healthy fats from the almonds help to further stabilize blood sugar. For instance, the healthy fats in almonds can slow down the release of glucose from the berries into the bloodstream.

Apples are another great fruit option. They are high in fiber, with an average medium-sized apple containing about 4 grams of fiber. Apples also have a relatively low glycemic index. Walnuts are rich in omega-3 fatty acids and protein. A quarter cup of walnuts provides about 4 grams of protein. Pairing an apple with a few walnuts creates a satisfying and blood sugar-friendly snack. The crunch of the walnuts and the sweetness of the apple make it an enjoyable combination. The fiber in the apple and the protein and healthy fats in the walnuts work together to keep hunger at bay and blood sugar levels in check.

Greek yogurt is a high-protein snack that is beneficial for gestational diabetes. It has a thicker consistency compared to regular yogurt and contains more protein. A single serving of Greek yogurt can have around 15 – 20 grams of protein. Opting for plain, unsweetened Greek yogurt is best as flavored varieties may have added sugars. Adding a handful of berries to the Greek yogurt not only enhances the flavor but also provides additional fiber and antioxidants. The protein in the yogurt helps to slow down the digestion of the carbohydrates from the berries, resulting in a more stable blood sugar response. For example, the combination of the amino acids from the protein and the fiber from the berries can prevent a rapid increase in blood sugar after snacking.

Cottage cheese is a good source of protein and calcium. A half-cup of cottage cheese contains about 14 grams of protein. It can be paired with fresh fruits like peaches, pineapple, or melon. The natural sugars in the fruits provide a touch of sweetness, while the protein in the cottage cheese helps to balance the blood sugar impact. For instance, the casein protein in cottage cheese is slowly digested, which means it provides a sustained release of amino acids into the bloodstream. This helps to keep blood sugar levels more stable compared to snacks that are high in simple carbohydrates.

Carrot sticks are a crunchy and low-calorie snack. They are rich in fiber and vitamins. A medium-sized carrot contains about 2 grams of fiber. Hummus, which is made from chickpeas, is a good source of protein and healthy fats. A two-tablespoon serving of hummus provides about 2 grams of protein. When carrot sticks are dipped in hummus, it creates a delicious and nutritious snack. The fiber in the carrots and the protein and healthy fats in the hummus work together to slow down digestion and maintain stable blood sugar levels. For example, the complex carbohydrates in the carrots are digested more slowly when combined with the protein and fats in the hummus.

Whole grain crackers are a better alternative to regular crackers as they contain more fiber. A serving of whole grain crackers, about 6 – 8 crackers, may have 2 – 3 grams of fiber. Cheese is a good source of protein and calcium. A slice of cheese, depending on the type, can have 5 – 7 grams of protein. Pairing whole grain crackers with a slice of cheese creates a snack that is satisfying and has a relatively low impact on blood sugar. The fiber in the crackers and the protein in the cheese help to slow down digestion. For example, the complex carbohydrates in the whole grain crackers are broken down more slowly when combined with the protein from the cheese, resulting in a more gradual release of glucose into the bloodstream.

Air-popped popcorn is a whole grain snack that can be a good option in moderation. A three-cup serving of air-popped popcorn contains about 4 grams of fiber. It is low in calories and has a relatively low glycemic index. However, it’s important to avoid adding butter or excessive amounts of salt. The fiber in the popcorn helps to keep you feeling full and can prevent overeating. For instance, the slow digestion of the popcorn due to its fiber content means that it provides a steady supply of energy without causing a sudden spike in blood sugar.

Hard-boiled eggs are a convenient and protein-rich snack. An average-sized hard-boiled egg contains about 6 grams of protein. They are also a good source of vitamins and minerals. Eating a hard-boiled egg can help to keep blood sugar levels stable as the protein is slowly digested. For example, the amino acids from the protein are released gradually into the bloodstream, which helps to maintain a steady supply of energy and prevent a rapid increase in blood sugar. Hard-boiled eggs can be eaten on their own or paired with a small piece of whole grain toast for added fiber.

Edamame, which are young soybeans, are a great plant-based protein source. A half-cup of edamame contains about 9 grams of protein. They are also rich in fiber and other nutrients. Edamame can be boiled and salted lightly for a delicious snack. The protein and fiber in edamame work together to control blood sugar. For instance, the protein helps to slow down the digestion of the carbohydrates present in the edamame, resulting in a more balanced blood sugar response.

Oatmeal energy balls can be made at home using oats, nuts, and a small amount of natural sweetener like honey or dates. Oats are a good source of fiber, and nuts provide protein and healthy fats. For example, a recipe might include a cup of oats, a quarter cup of almonds, and a few dates. These ingredients are blended together and formed into small balls. The fiber in the oats and the protein in the nuts help to keep blood sugar levels stable. The natural sweeteners add a touch of sweetness without causing a large spike in blood sugar like added sugars would. These energy balls can be stored in the refrigerator and taken as a convenient snack on the go.

Baked apple chips are a healthier alternative to store-bought chips. Apples are sliced thinly and baked until they are crispy. They retain the fiber and natural sugars of the apple. A serving of baked apple chips provides a crunchy snack without the added fats and high amounts of salt found in regular potato chips. The fiber in the apples helps to slow down digestion and maintain stable blood sugar levels. For instance, the natural sugars in the apples are released more slowly during digestion due to the presence of fiber, preventing a rapid increase in blood sugar.

There are many snack options available for women with gestational diabetes. By choosing snacks that are high in fiber, protein, and healthy fats and low in added sugars, pregnant women can manage their blood sugar levels while still enjoying a variety of delicious and nutritious treats. These snack choices can also provide essential nutrients for a healthy pregnancy and support the well-being of both the mother and the fetus.