A gestational diabetes diet focuses on low-glycemic foods, such as whole grains, fruits, and vegetables, to help manage blood sugar levels during pregnancy. These foods are rich in fiber, which slows sugar absorption and supports more stable glucose levels.

A gestational diabetes diet also limits high-glycemic and ultra-processed foods, such as sweets, refined grains, and sugary drinks. These foods can raise blood sugar quickly and increase the risk of complications like excessive fetal growth, premature birth, and other health issues.

Following a structured gestational diabetes eating plan with balanced meals and snacks throughout the day can help prevent both high and low blood sugar levels. A sample meal plan, together with lists of foods to include and avoid, can guide safe and healthy food choices during pregnancy.

healthy foods for a gestational diabetes diet

Foods to eat

A gestational diabetes diet should include natural foods that are high in fiber, lean protein, and healthy fats, such as:

Whole grains, like brown rice, whole wheat bread, quinoa, amaranth, and corn
Fresh fruit, like bananas, oranges, pears, peaches, apples, kiwis, plums, and strawberries
Vegetables, like lettuce, tomatoes, arugula, onions, green beans, broccoli, and squash
Lean proteins, like skinless chicken, fish, seafood, eggs, tofu, and low-fat cuts of meat
Legumes, like soybeans, chickpeas, beans, lentils, and peas
Nuts, like Brazil nuts, peanuts, walnuts, hazelnuts, and almonds
Low-fat dairy, like skim or 1% milk, Greek yogurt, ricotta, and cottage cheese
Vegetable oils, like olive oil, avocado oil, and flaxseed oil
Seeds, like chia seeds, flaxseeds, sesame seeds, pumpkin seeds, and sunflower seeds
Yacon root, which is low in calories and contains fiber that may help regulate blood sugar levels

It is important to remember that whole grains are also rich in carbohydrates and should be eaten in moderation. Read more about high-carb foods to eat in moderation.

According to the National Institute of Diabetes and Digestive and Kidney Diseases, food choices, portion sizes, and meal timing are all important for keeping blood glucose levels within the target range during gestational diabetes.

Foods to avoid

Ultra-processed foods should be avoided on a gestational diabetes diet, as they are often high in salt, sugar, fat, and refined carbohydrates, and can raise blood sugar levels quickly. These foods include:

Sugary foods, like ice cream, sugar, honey, caramel, chocolate, jams, candied fruit, canned fruit in syrup, juice boxes, and soda
Processed meats, like prosciutto, sausages, bacon, jerky, and salami
High-glycemic foods, like cake, white bread, crackers, cereal, manioc flour, watermelon, grapes, and melon
Starchy vegetables and tubers, like potatoes, celery root, yams, and sweet potatoes
High-fat foods, like butter, fried foods, lard, whole milk, whole yogurt, cookies, and salty snacks

Natural juices, dried fruit, and canned fruit should also be avoided, as they can increase blood sugar levels

Reading food labels is important, as sugar may appear under different names, such as glucose, corn syrup, fructose, maltose, and maltodextrin.

Meal plan

The table below shows a 3-day sample meal plan for a gestational diabetes diet:

Meals	Day 1	Day 2	Day 3
Breakfast	1 cup of skim milk + 1 slice of whole grain bread + 1 scrambled egg + 1 apple	1 cup of unsweetened ginger tea + 2 rice cakes with 2 slices of white cheese and oregano + 1 kiwi	1 plain fat-free yogurt + 1 teaspoon of sesame seeds + 2 slices of whole grain bread with guacamole made with 2 tablespoons diced avocado, tomato, and onions
Morning snack	1 banana + 10 cashews	½ a papaya + 1 tablespoon of oats	1 cup of green juice, made with kale, lemon juice, pineapple, and coconut water + 1 Brazil nut
Lunch	1 grilled fish filet + 2 tablespoons of whole grain rice + 2 tablespoons of beans + salad with cabbage, carrots, and onion seasoned with 1 tablespoon of olive oil + 1 orange	1 cup of whole grain pasta with homemade tomato sauce + 1 stewed skinless chicken thigh with okra + 1 side salad with lettuce, spinach, and tomatoes seasoned with 1 tablespoon of olive oil + 1 guava	3 tablespoons of brown rice + 2 tablespoons of black-eyed pea salad + 4 oz of stewed fish + 4 tablespoons of stewed eggplant + 1 peach
Afternoon snack	1 cup of plain nonfat yogurt with 6 chopped strawberries and 1 tablespoon of chia seeds	1 bowl of sugar-free gelatin + 7 walnuts	1 smoothie made with ½ cup of skim milk, ½ a pear and 1 teaspoon of flaxseeds
Dinner	2 tablespoons of brown rice + 3 tablespoons of beans + omelet with 2 eggs, diced tomato, and diced onion + 3 tablespoons of stewed zucchini and carrots seasoned with 1 tablespoon of olive oil + 1 plum	2 tablespoons of quinoa + 2 tablespoons of red bean salad + 1 grilled chicken breast filet + 1 small side salad with lettuce, cucumber, and tomato, seasoned with 1 tablespoon of olive oil + 1 small slice of watermelon	2 tablespoons of whole grain rice + 3 tablespoons of chickpea salad + 2 tablespoons of stewed beef with 2 tablespoons of boiled carrots and peas + 6 strawberries
Evening snack	3 whole grain crackers + 2 slices of white cheese	1 cup of milk + 3 rice cakes	1 plain yogurt with 2 teaspoons of oats

This meal plan is only an example. Food choices and serving sizes may vary depending on weight, health status, stage of pregnancy, and activity level.

According to the American Diabetes Association, managing diabetes during pregnancy may include nutrition, lifestyle changes, physical activity goals, and medication when needed.

A registered dietitian can help create a personalized meal plan based on individual nutritional needs and food preferences.

Gestational Diabetes Diet: What to Eat & Avoid

Foods to eat

Foods to avoid

Meal plan

References