Pregnancy comes with a lot of surprises—some sweet, some stressful. If you’ve recently been told you have gestational diabetes (aka GDM), first things first: you didn’t do anything wrong. This condition is more common than you might think, and the good news is: there are simple things you can do to manage it—for the health of both you and your baby.
Let’s break it down in plain English: what gestational diabetes actually is, why it matters, and the lifestyle changes that can make a real difference.
So, What Is Gestational Diabetes?
Gestational diabetes is a type of high blood sugar that shows up during pregnancy—usually around weeks 24 to 28. During pregnancy, your body naturally becomes more resistant to insulin thanks to the huge flood of hormones coursing through you. This resistance is supposed to help send more glucose to your growing baby. But for some women who already have some underlying insulin resistance, these hormonal changes make too much sugar stick around in the blood—which becomes a problem for both you and your baby.
Unlike Type 1 or Type 2 diabetes, gestational diabetes only happens during pregnancy. But even though it’s temporary, it shouldn’t be ignored. Having GDM may indicate that you already have some level of insulin resistance. While blood sugar often returns to normal after delivery, that underlying insulin resistance could progress to Type 2 diabetes later in life.
Why It’s So Important to Manage
High blood sugar levels during pregnancy can affect the development of your baby and increase risks during labor and delivery. But it’s not just about the short term—gestational diabetes also raises your long-term risk of developing Type 2 diabetes later in life. Treating it now isn’t just about today—it’s about setting yourself up for long-term health.
Risks for Baby:
- Macrosomia (Large Baby): High blood sugar can lead to a bigger baby, increasing the chance of a complicated delivery or C-section, and potential developmental changes.
- Low Blood Sugar After Birth: Babies born to moms with GDM might struggle to regulate their own blood sugar.
- Breathing Issues: There’s a higher chance of respiratory distress syndrome.
- Increased Risk of Obesity or Diabetes Later in Life: Early metabolic issues can follow them into childhood.
Risks for You:
- Preeclampsia: A dangerous condition involving high blood pressure and possible organ damage.
- C-Section: Higher birth weight often leads to surgical delivery.
- Future Diabetes: Nearly 50% of women with GDM go on to develop Type 2 diabetes within 5 to 10 years.
So yes—gestational diabetes is serious. But it’s also manageable. With the right support, many women have healthy pregnancies and healthy babies.
What You Can Do: Lifestyle Changes That Matter
The goal of managing gestational diabetes is to keep blood sugar levels in a healthy range. This usually includes regular monitoring, staying active, and being smart about food choices. Here’s what that looks like in real life:
1. Balance Your Plate
Carbs aren’t the enemy, but you do need to be more thoughtful about them. The trick is pairing carbs with protein, fiber, and healthy fats so that your blood sugar doesn’t spike.
- Choose complex carbs with fiber (like beans, lentils, sweet potatoes, and oats).
- Eat smaller amounts more often (three meals and two to three snacks is a good starting point).
- Combine carbs with fat and protein to slow glucose absorption.
Example: Instead of just fruit, pair apple slices with almond butter or a handful of nuts.
Balanced Plate Rule of Thumb:
- Half your plate: non-starchy vegetables (spinach, bell peppers, broccoli)
- One quarter: protein (chicken, eggs, tofu, fish)
- One quarter: healthy carbs (quinoa, beans, brown rice)
- Add healthy fat: olive oil, avocado, nuts
Let’s chat about Carbohydrate Counting
When I was a new RD working in the hospital, the whole focus was on the number of carbs a patient ate. Now, we understand the importance of a more balanced approach, the other foods on your plate matter a lot when it comes to blood sugar balance, too. Still, carbohydrate counting remains a helpful strategy for managing gestational diabetes. Carbs have the most direct impact on your blood sugar, so knowing how many grams you’re eating—and how your body responds—can go a long way in helping you keep your levels steady.
Common Carbohydrate recommendation:
- 30–45 grams of carbs per meal
- 15–30 grams per snack
- A total of about 175 grams per day, which supports your baby’s growth without sending your glucose soaring
You don’t need to track every gram forever, but a little short-term logging can go a long way in helping you recognize what works for your body. And the more you do it, the easy it becomes, most of use eat similar things throughout the week, so once you do it for a week or two, it gets kinda easy.
Tip: Combine carbs with protein, fat, or fiber to keep your blood sugar more stable—and pay attention to your post-meal readings to guide your choices.
Common Complex Carbohydrates That Support Steady Energy:
- Sweet potatoes
- Quinoa
- Brown rice
- Lentils and beans (black beans, chickpeas, kidney beans)
- Steel-cut or old-fashioned oats
- Buckwheat
- Whole fruit (like berries, apples, and pears)
- Sprouted grain bread or whole grain tortillas
- Winter squash (butternut, acorn)
- Farro or barley (in small portions)
2. Move a Little After Meals
One of the simplest and most effective ways to lower blood sugar is movement after meals. Just 10–20 minutes of walking after you eat can help your body process glucose more efficiently.
You don’t have to join a gym or do anything extreme. Prenatal yoga, walking, and even household chores can all count as movement. The key is consistency. (Fun fact: working muscles “absorb” blood sugar more easily than resting muscles.)
Bonus: Movement also helps with energy, digestion, and sleep.
3. Prioritize Protein
Protein helps slow the absorption of sugar and keeps you full longer, which can prevent blood sugar swings.
Aim for 15–30 grams of protein per meal and include it in snacks, too.
Good sources:
- Eggs
- Greek yogurt
- Chicken, turkey, beef, fish
- Tofu or tempeh
- Protein powders (with pregnancy approval—I like this one from Ritual)
Even snacks can be protein-packed: try cottage cheese with berries, hard-boiled eggs, or hummus with veggies.
4. Stay Hydrated
Dehydration can actually raise blood sugar levels. Aim for about 2 liters of water per day (more if you’re active or it’s hot out). I love carrying a Water Bottle, it keeps drinking water top of mind!
Add lemon, cucumber slices, or a splash of fruit juice if plain water feels boring. Keep a refillable water bottle handy. (And know where the bathrooms are, too 🤣)
5. Manage Stress (Yes, It Matters)
Pregnancy is emotional, and dealing with gestational diabetes can feel overwhelming. But stress management is a key part of blood sugar control.
Why? Because cortisol (your stress hormone) can increase insulin resistance.
Simple ways to bring stress down:
- Deep breathing exercises
- Gentle stretching or yoga
- Listening to calming music
- Mindfulness or guided meditation
- Journaling or talking to a trusted friend
Even just five minutes a day can make a difference.
6. Get Restorative Sleep
Lack of sleep throws your blood sugar out of whack. Prioritize sleep as much as you can, even naps count!
If you’re struggling with discomfort or anxiety at night, try a pregnancy pillow, calming tea (like chamomile), an Epsom salt bath, or wind-down rituals like reading or stretching.
Monitoring and Support
Your provider will likely have you monitor your blood sugar levels several times a day, especially after meals. You may also have more frequent prenatal visits or growth scans to make sure the baby is doing well. A CGM is really helpful, most insurances should pay for one, if not (dang, insurance!!!!!), there are now some inexpensive options like Hello Lingo. Work with your provider to get a CGM, they are really, really helpful!
And while lifestyle changes can go a long way, some women may still need insulin or medication to manage their blood sugar, and that’s OK. The most important thing is to keep blood sugar in a safe range. And your prenatal provider will be on top of this!
After Baby: Don’t Skip Postpartum Support
Just because gestational diabetes usually goes away after birth doesn’t mean you should forget about it. In fact, this is the perfect time to double down on healthy habits.
- Schedule a postpartum glucose test (usually 6–12 weeks after delivery). If you have a glucose monitor, check your blood sugar occasionally in the postpartum period, first thing in the morning, and 1 hour after meals. It’s not critical, but it can be helpful.
- Keep up with your balanced meals and regular movement.
- Consider working with a dietitian or health coach to reduce your long-term risk.
- Breastfeeding can also help stabilize blood sugar and support your recovery.
You’ve Got This!
Gestational diabetes may not have been part of your pregnancy plan, but it doesn’t have to define your experience. With the right tools and support, you can manage it, protect your baby, and build habits that support your health for years to come.
You’re stronger than you think. And you’re not alone.
Want more practical support? Download my [free gestational diabetes cheat sheet] or check out the blog for more tips, snack ideas, and simple meal inspiration.
I’m cheering you on every step of the way! 💛
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