Whether you’re preparing to conceive or are pregnant, balanced blood sugar is so important. Elevated blood sugar, also known as hyperglycemia, during pregnancy can increase the risk of developing insulin resistance and gestational diabetes.
Research indicates that babies born to mothers with poor blood sugar control are more likely to be excessively large and at higher risk for developing obesity, diabetes, and other health conditions later in life. Yet even before these potential issues can express themselves, hyperglycemia and gestational diabetes increases the risk of cesarean section and other health complications for both mom and baby.
Our top recommendation: food! The food you eat, including when you eat, is one of the most powerful ways to prevent wild glucose swings and support optimal health!
What can we do to support balanced blood sugar and increase the chances of a healthy pregnancy?
Our top recommendation: food!
The food you eat, including when you eat, is one of the most powerful ways to prevent broad changes to blood glucose levels and support optimal health.
Related: The fertility boosting diet
Let’s dive into the 3 key food categories that keep blood sugar balanced.
In order to keep your blood sugar balanced all meals and snacks should include a source of protein, high-quality fat, and fiber. This combination of foods will slow down how quickly your body digests carbohydrates and converts them into sugar.
Here are some of the best options:
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Protein: pastured eggs, organic poultry, grass-fed/grass-finished meats, wild-caught seafood, grass-fed dairy, organic soy, nuts, and seed.
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Fat: extra virgin olive oil, olives, nuts, seeds, grass-fed ghee, and avocado.
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Fiber: beans, lentils, nuts, seeds, vegetables, whole unprocessed grains, and fruit (especially berries).
I encourage my clients to incorporate each of these key components at meals and at least two with snacks. It’s also important not to graze throughout the day or go too long between eating, both of which can throw off your blood sugar.
I suggest eating a balanced meal or snack about every 3-4 hours, or every 2.5-3 hours if you are feeling nauseous or not able to eat much at one time without becoming uncomfortable. Yet, despite the best of intentions, sometimes this can be hard to do, especially if you are traveling or out of your normal routine.
Putting it into practice
It may even be difficult during your normal routine if you’re simply in a rush. Therefore, we put together a list of our top blood sugar balancing snacks to have on hand, both homemade and packaged, to help you avoid getting into a “food emergency”!
Homemade Snacks
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Veggies with hummus or guacamole.
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Chia seed pudding – thoroughly mix 2 Tbsp chia seeds with 1/2 cup unsweetened almond or coconut milk and let sit overnight in the fridge. When ready to serve, top with some berries and cinnamon.
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Hard-boiled eggs
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Handful of mixed nuts (walnuts, pecans, almonds, and macadamia are some of the best)
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Fat bombs- here is a great recipe example
Pre-made Snacks
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Organic air-dried kale chips, seed crackers/chips, and “salad to go” bags are all super flavorful and loaded healthy fat, fiber, and even some protein.
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No-bake energy bites with healthy protein and fat that allow you to control the sugar content.
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Protein Bars – this is technically a 2 in 1 recommendation. Paleo Valley makes high-quality protein bars high in fiber that contain grass-fed bone broth protein. They also offer grass-fed meat and pasture-raised turkey sticks.
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Nut butter packets are perfect for travel and provide you with healthy fat, fiber, and some are high in protein as well.
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Paleo Bread – Made with ingredients like eggs, nuts, seeds, and fiber and doesn’t contain any refined grains. If you have some time, smear some avocado on top and you’ve got yourself a delicious avocado toast snack.
A note from WeNatal on
The key to a successful and healthy eating schedule is to be prepared! Look ahead at the coming week and plan for any known events or times when fitting in a balanced meal may be challenging. Keep nutrient-dense snacks on hand to maintain stable blood sugar and serves as nutritional reassurance throughout your pregnancy.
Maintaining balanced blood sugar during pregnancy is essential for both mother and baby, supporting steady energy, proper fetal development, and reducing the risk of complications like gestational diabetes. At WeNatal, our mission is to support healthy, holistic approaches to pregnancy, giving mothers confidence in filling nutritional gaps with the right support.
Related: Understanding and managing gestational diabetes: Everything you need to know
References
Meek CL. An unwelcome inheritance: childhood obesity after diabetes in pregnancy. Diabetologia. 2023;66(11):1961-1970. doi:10.1007/s00125-023-05965-w
Nakshine VS, Jogdand SD. A Comprehensive Review of Gestational Diabetes Mellitus: Impacts on Maternal Health, Fetal Development, Childhood Outcomes, and Long-Term Treatment Strategies. Cureus. 2023;15(10):e47500. Published 2023 Oct 23. doi:10.7759/cureus.47500
