If you’ve been diagnosed with gestational diabetes mellitus (GDM), you might feel overwhelmed, confused, or even a little ashamed. I want you to know—you’re not alone. Many pregnant people with GDM feel this way and often wonder if it’s their fault. Let me be clear: GDM is not your fault. Below, we’re unpacking GDM, how it impacts the body, and what this means about your carbs per day.
GDM happens because of the unique hormonal and metabolic changes that come with pregnancy. It’s not something you caused, and the good news is that managing it can actually set you up with lifelong habits that benefit both you and your growing family.
We recently talked all about GDM and carbs on the Diabetes Digital Podcast, and if you want even more insights, check out the episode here.
What is Gestational Diabetes and How Does it Impact My Body?
Gestational diabetes usually shows up between 24 and 28 weeks of pregnancy, often diagnosed through the oral glucose tolerance test (OGTT). It happens when your body can’t make enough insulin to handle the extra glucose demands of pregnancy. This leads to higher blood sugar levels, which, if not managed, can affect both you and your baby.
Here’s the thing: glucose is your body’s main source of energy, and it passes easily through the placenta to your baby. While your baby needs glucose to grow, too much can cause complications like a higher birth weight (macrosomia), extra amniotic fluid (polyhydramnios), or even developmental delays. It’s not just about the numbers—these risks are real, but so is your ability to manage them effectively with the right tools.
Just How Important Are Carbs During Pregnancy?
Let’s talk carbs! They’re in so many foods we love—grains, fruits, vegetables, and dairy. Carbs break down into glucose, which is your body’s primary fuel source. During pregnancy, your body needs carbs to:
- Fuel you and your baby for the day-to-day energy demands of pregnancy.
- Support your baby’s brain development.
The catch? Carbs can spike blood sugar more than other foods. This doesn’t mean you need to cut them out—it just means choosing wisely. Whole, complex carbs like oatmeal, quinoa, and brown rice are great options. Pair them with healthy fats and proteins to help slow glucose absorption and keep your blood sugar more stable.
How Many Carbs Do I Need Per Day if I Have Gestational Diabetes?
Pregnant people need at least 175 grams of carbs daily, which is about 35% of a 2,000-calorie diet. This ensures you’re getting enough energy for fetal development while managing your blood sugar.
Now, I know that 175 grams of carbs might sound like a lot—or maybe it’s hard to picture what that looks like. So let’s break it down with a couple of sample meal plans:
Day 1: Approximately 175g Carbs
Breakfast (50g carbs):
- 1 cup cooked oatmeal with ¼ cup berries and 2 tbsp chopped walnuts
- 1 cup unsweetened plain yogurt with ¼ cup mixed seeds
- 1 cup skim milk
Lunch (60g carbs):
- Large salad with 4 oz grilled chicken
- 1 cup cooked brown rice
- ¼ cup mixed nuts
Dinner (50g carbs):
- 4 oz salmon with 1 cup steamed broccoli
- 1 medium sweet potato
- 1 tbsp olive oil
Snacks (15g carbs):
- 1 apple with 2 tbsp almond butter
Day 2: Approximately 175g Carbs
Breakfast (45g carbs):
- 2 slices whole-wheat toast with 2 tbsp avocado and 1 tbsp seedless jam
- 1 cup unsweetened plain yogurt with ¼ cup berries
Lunch (65g carbs):
- Large salad with 4 oz grilled chicken
- 1 cup lentil soup
- 1 slice whole-grain bread
Dinner (50g carbs):
- 4 oz grilled chicken breast
- 1 cup cooked quinoa
- 1 cup steamed green beans
- ¼ cup roasted chickpeas
Snacks (15g carbs):
- 1 medium banana
The bottom line: We do not–I repeat, we do NOT recommend just cutting out all carbs–rather choosing nourishing carbs often and spreading them out throughout the day to keep your blood sugar stable.
What Are My Blood Glucose Targets if I Have Gestational Diabetes?
Managing GDM means keeping an eye on your blood sugar. Typical glucose targets for GDM include:
- Fasting blood sugar: 70–95 mg/dL
- 1-hour post-meal: 110–140 mg/dL
- 2-hour post-meal: 100–120 mg/dL
Regular fingersticks can help you figure out how your body reacts to different foods. For example, some people notice their blood sugar is more sensitive to carbs in the morning. If that’s you, you might need smaller portions at breakfast and bigger servings of carbs later in the day.
How to Build a Gestational Diabetes Meal Plan That Works For You
This is where a registered dietitian comes in. They can help you create a personalized meal plan that works for your unique needs. A solid GDM meal plan should:
- Balance macronutrients. Each meal should have carbs, lean proteins, and healthy fats to keep your blood sugar steady.
- Include fiber. Foods like veggies, beans, and whole grains slow down glucose absorption and support digestion.
- Be flexible. You might need smaller, more frequent meals to avoid blood sugar spikes or drops.
When You Might Need Medication
Sometimes, even with the best gestational diabetes meal plan and exercise routine, you might need a little extra help. If lifestyle changes aren’t enough, your healthcare provider may recommend insulin. Insulin is safe during pregnancy and can help keep your blood sugar in the target range. Your care team will guide you on how to use it, and they’ll help you adjust your meals and snacks to avoid lows.
Work with an insurance-covered Diabetes Digital dietitian!
Managing GDM can feel like a lot, but you don’t have to do it alone. At Diabetes Digital, we specialize in personalized care for people with GDM, diabetes, and prediabetes. Our team of registered dietitians takes a culturally inclusive, weight-inclusive approach, so you feel supported every step of the way.
The best part? Most of our clients are covered by insurance, which means you can focus on your health without worrying about the cost.
If you’re ready to feel more confident managing GDM, reach out today to schedule a consultation. We’re here to help you and your baby thrive!
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