What Can I Eat with Gestational Diabetes? A Dietitian’s Guide to Balanced Eating
As a gestational diabetes dietitian, one of the most common questions I hear is:
“What am I supposed to eat now?”
The good news? A gestational diabetes diagnosis doesn’t mean cutting out all carbs or giving up your favorite foods. It’s about learning how to balance meals so your blood sugar stays steady while still nourishing yourself and your baby
Understanding Food and Blood Sugar in Gestational Diabetes
When you eat, your body breaks down food into glucose (sugar), which enters your bloodstream. Normally, insulin helps move that glucose into your cells for energy. But during pregnancy, hormones make you more resistant to insulin — leading to higher blood sugars.
This means:
Carbohydrates affect blood sugar the most.
Protein, healthy fats, and fiber help slow digestion and keep glucose from spiking.
Balancing meals is more important than eliminating foods.
What to Focus On: Gestational Diabetes-Friendly Foods
Here’s what I recommend to my clients:
✅ Carbohydrates (choose wisely & pair them)
Whole grains: brown rice, quinoa, oats, whole grain bread
Starchy veggies: sweet potatoes, corn, peas (in moderation)
Fruit: berries, apples, pears (avoid fruit juice)
👉 Always pair carbs with protein or fat to reduce spikes.
✅ Protein
Eggs
Chicken, turkey, fish (low-mercury)
Lean beef or pork
Greek yogurt, cottage cheese
Tofu, edamame, beans (watch carb content in beans)
✅ Healthy Fats
Avocado
Olive oil, nuts, seeds
Nut butters
✅ Non-Starchy Vegetables (all-you-can-enjoy!)
Leafy greens, cucumbers, peppers, zucchini, broccoli, cauliflower, carrots
Foods to Limit or Avoid
Sugary drinks (soda, fruit juice, sweetened coffee drinks)
Refined carbs (white bread, pastries, chips, candy)
Large portions of starchy carbs without protein or fat
Highly processed foods with hidden sugars
Example Gestational Diabetes Meals
Breakfast
Scrambled eggs with spinach + whole grain toast + avocado slices
Lunch
Grilled chicken salad with mixed greens, cucumber, peppers, olive oil dressing + small serving of quinoa
Snack
Apple slices with almond butter
Dinner
Salmon with roasted non-starchy veggies + half a sweet potato
The Bottom Line
If you’ve just been diagnosed with gestational diabetes, you don’t have to fear food. The key is balance, portion awareness, and pairing carbs with protein and healthy fat.
As a gestational diabetes dietitian, I want you to know: this diagnosis is not your fault, and with the right approach, you can enjoy a variety of foods while keeping blood sugar in range and supporting your baby’s health.
✨ Pro Tip: Start by keeping a food and blood sugar log. Over time, you’ll see which foods your body handles best — and that knowledge will make food choices so much easier. Check out my free, quick shopping guide to help make trips to the grocery store even easier!
