When I was diagnosed with gestational diabetes, it felt like the rug had been pulled out from under me. I was finally feeling better after 17 weeks of nonstop nausea (morning sickness? More like 24/7 sickness), and then, out of nowhere, came the GD diagnosis.
I didn’t know anything about gestational diabetes, and I hadn’t met anyone who had it. It sounded overwhelming—hard to manage—and honestly, I didn’t feel like I had the mental capacity to handle it. I felt the joy of pregnancy being robbed from me, and I was angry.
My doctor couldn’t spare more than 15 minutes to answer my questions, and I was referred to a dietitian. The earliest appointment? Seven days away. I needed answers immediately—I needed to know I wasn’t hurting my baby. Cue the 10-hour Google marathon: Is it my fault? Will it hurt my baby? What should I eat? By morning, I was more confused than when I started.
This post is here to share a few actionable steps to ease your mind and set you on the right track before you meet your dietitian for the professional consultation you need!
Step 1: Schedule an Appointment with a Dietitian ASAP
Your first step is to schedule an appointment with a dietitian or nutritionist as soon as possible. They’ll give you a plan that’s specifically tailored to your needs and goals. Even if it takes a few weeks to get in, lock it down—it’s important. Check out websites like Nourish.com to find a qualified dietitian near you, or see if your healthcare provider can refer you.
Step 2: Purchase a Glucometer and Start Tracking Your Blood Sugar
Getting a Continuous Glucose Monitor (CGM) or glucometer will empower you to understand how food impacts your blood sugar in real-time. Start measuring before and two hours after meals. Here are general blood sugar targets to keep in mind for gestational diabetes:
Fasting: 70-95 mg/dL
One hour after meals: Below 140 mg/dL
Two hours after meals: Below 120 mg/dL
Tracking your blood sugar will not only give you valuable insights but also help your dietitian tailor your plan once you see them. It’s satisfying to see what works for your body! Learn more about the advantages of a continuous glucose monitor (CGM) here. Dexcom launched a cash-pay CGM model name Stelo in August 2024 that’s available over the counter.
Whichever method you choose, start tracking right away! Think of it like turning on the headlights while driving at night—you can’t navigate without seeing where you’re going. By tracking, you’ll get the immediate feedback you need to understand how food affects your body and make adjustments to keep your blood sugar on track
Step 3- Try These Hacks to Flatten Your Glucose Curve
The goal with gestational diabetes is to avoid spikes and crashes. Maintaining stable blood sugar levels not only reduces the risk of complications during pregnancy, you'll likely feel more energetic and have fewer cravings and mood swings.
I found The Glucose Goddess book a great, easy read that explains these concepts and offers practical, easy-to-implement tips for flattening your glucose curve. Here are a few hacks to start:
Food Sequencing - the order of your meal counts!: Eat veggies or protein first, then carbs. This slows down sugar absorption. Let’s say you’re having a dinner with grilled chicken, roasted veggies, and a side of rice. Start by eating the veggies and chicken first, then move on to the rice. Track your blood sugar after the meal, and compare it to when you eat carbs first—you’ll likely see a significantly more stable response.
Dress your carbs: Pair carbs with healthy fats or proteins. Swap plain bread for avocado toast or add hummus to your crackers.
Savory breakfast: Skip sugary cereals or even "healthier" options like oatmeal or smoothies, which can spike your glucose levels. Instead, think of your breakfast as the foundation of a house—start strong with protein-packed choices like eggs with veggies or avocado toast. This will give you a stable base to support steady blood sugar throughout the day.
Take a 10-minute walk after meals: This helps your muscles absorb glucose and lowers your blood sugar. It’s also a great way to get fresh air and relax—take the dog for a walk or stroll with a friend.
For more tips on flattening your glucose curve, [read here].
Step 4- Sleep, Stress, and Hydration: The Unsung Heroes
We all know how important food is, but sleep, stress, and hydration play major roles in managing gestational diabetes. When you’re sleep-deprived or stressed, your body becomes more resistant to insulin, making it harder to control your blood sugar. Hydration, on the other hand, helps flush out excess glucose and keeps your body running smoothly.
Stress management: Try simple mindfulness exercises like grounding (walking barefoot on grass or soil) to reduce stress, or check out apps like Calm for meditation or relaxing exercises, and most importantly remember to be kind to yourself.
Hydration: Aim for 8-10 glasses of water a day. I keep a water bottle filled with lemon, mint leaves, and ice—it makes drinking water a bit more fun!
Step 5- Reach Out—You’re Not Alone
Talk to friends, family, or someone who’s been through this. Sharing what you’re going through can lighten the emotional load. There are also online communities where women with GD offer support, advice, and share experiences. Sometimes, venting is the first step to feeling better.
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