Gestational Diabetes and Your Diet

Gestational Diabetes and Your Diet

July 28th, 2010 by admin  |  No Comments

Around the end of the second trimester, a glucose tolerance test will be performed on most pregnant women to check for signs of gestational diabetes. This form of diabetes affects only pregnant women, and while relatively rare, is serious for both mom and baby. Luckily, it is not difficult to control with the proper diet and monitoring.

The Basics of Gestational Diabetes

Having gestational diabetes does not mean there is any reason to suspect that you had diabetes prior to pregnancy, or that you will continue to have problems afterwards. Although no one is certain what exactly causes it, there is reason to believe that hormones from the placenta may cause insulin resistance. This is a condition where the action of insulin in the blood to work on glucose and turn it into energy is blocked, leaving high levels of glucose in the bloodstream. This results in hyperglycemia.

The extra glucose in your blood will cross the placenta and enter the baby’s blood. This causes the baby’s pancreas to secrete more insulin in response. High insulin levels in newborns have been linked to breathing problems and a higher likelihood of obesity later in life. Babies born to mothers with gestational diabetes are often larger than average, as they have received too much energy in the form of glucose.

How to Treat Gestational Diabetes

If you have been diagnosed with gestational diabetes, one of the first things your doctor will recommend is a major overhaul of your diet. You will require a special eating plan, and will probably be told to monitor your blood sugar levels. Although you should discuss your new meal plan with your doctor, there are some general recommendations to follow to eat right and control the symptoms of gestational diabetes.

What to Eat

Glucose levels in your blood are directly related to the foods you eat. The foods that cause the highest levels of glucose are carbohydrates, so any woman diagnosed with gestational diabetes will have to be very careful about eating the right carbs. You shouldn’t give up carbs altogether – this isn’t healthy for you or your baby. But you will need to get your carbs from the right sources.

Skip simple carbs, especially anything high in sugar. Instead, choose the complex carbs found in whole grain foods. These will break down more slowly in your body and prevent spikes in blood glucose that can be caused from fast-acting sugars and refined carbs. Be sure to balance your intake of carbs throughout the day. Avoid having a large amount at one meal; instead, spread your intake out over several meals.

Another thing to remember is that you should eat throughout the day. Don’t skip meals or snacks. Eating regularly keeps a steady level of energy and prevents urges to overeat or eat the wrong things due to hunger.

Although it may be tempting to switch to artificial sweeteners to fill the gap left by the sugar in your diet, try not to give in. Not all artificial sweeteners are safe during pregnancy, and even those generally thought to be ok simply don’t have enough research behind them to be absolutely certain of their safety.

The restrictions of a gestational diabetes diet are not always easy to follow, but remember that you are doing it for your baby’s health. Also bear in mind that it will not be forever; you only have to continue with the diet until the end of your pregnancy, at which point the gestational diabetes will be at an end.

Nutrition: The Role of Carbohydrates

Nutrition: The Role of Carbohydrates

July 23rd, 2010 by admin  |  No Comments

In recent years, carbs have replaced fat as the scapegoat in weight gain. Low-carb and no-carb diets have come into fashion. The problem is that carbohydrates are necessary to good health and nutrition. The body uses carbs to create glucose, which provides your system with energy. Carbohydrates essentially fuel the body.

The Types of Carbohydrates

There are two types of carbohydrates: simple and complex. Simple carbs are foods high in both natural and added sugars. They break down quickly and tend to be higher in calories with less nutritional value. Fruits are a natural source of simple carbs, but any processed food that contains extra sugar, or any form of sugar is included in this category. These foods include sodas, candy, baked goods such as cakes and cookies, and even white bread.

Complex carbohydrates, on the other hand, take longer to break down and include starches and dietary fiber. These types of carbs include foods such as potatoes, rice, breads, grains and many vegetables. The key to getting the healthy complex carbs is to choose foods made with whole grains. This means choosing whole wheat bread instead of white or brown rice rather than white rice.

Because these foods take longer for your body to break down, they will keep you feeling full longer, which can curb overeating and keep your calorie intake in check. They will also give you extended energy rather than the quick bursts of energy provided by simple carbs.

Whole grains are also a healthier choice because they have not been processed or refined, and all of their nutritional content is intact. Some refined grains have the nutrition added back in after processing, and these are called enriched grains. Although a healthier choice than those that have not been enriched, you are still better off going with the natural whole grain. Enriched grains will not be able to provide you with the same amount of dietary fiber or have the other benefits of eating whole grains.

There is a place for simple carbs in a healthy diet, but try to get them from natural sources such as fruit which also provide nutritional benefits. Foods with added sugars should be an occasional treat.

How Much Should You Eat?

The right amount of carbohydrates ranges from 45-65% of your diet. This means that you should be eating more carbohydrates than either protein or fat. However, these carbs should mostly be in the form of complex carbohydrates.

With your intake of carbs each day, you should aim to ingest the appropriate amount of dietary fiber. The right amount for you depends on the number of calories you are eating each day. If you are eating the correct carbs, it shouldn’t be difficult to meet your body’s fiber needs. Spread the fiber out over the day so that you can stay full and prevent overeating of other, less healthy foods. You will find that when you are consuming the correct amount of fiber, you won’t have much room in your diet for unhealthy foods.

While low-carb diets will probably be successful in helping you to lose weight, in the long run it is not a healthy diet. You will be robbing your body of necessary energy. Choosing instead to cut simple carbs from your diet and continuing to fuel your body with healthy, whole grain choices will result in not only a healthier body weight, but also more energy.

Pregnancy – Other Nutrients of Note

Pregnancy – Other Nutrients of Note

July 7th, 2010 by admin  |  No Comments

Aside from the macronutrients (fat, protein and carbohydrates) and micronutrients (vitamins and minerals) that are required for survival, there are other nutrients that have recently raised interest for their potential impact on health. Although they are not all necessary for life, there are some interesting discoveries being made regarding their ability to fight off cancer and heart disease.

Phytochemicals

Also sometimes called phytonutrients, these are chemical compounds found in plants. Phytochemicals make up a plant’s natural defense system against disease. These compounds can be found in many fruits, vegetables and nuts. Phytochemicals are believed to have a number of effects including anti-fungal, anti-viral and anti-bacterial properties. Many phytochemicals are also antioxidants, which are known to be essential in the fight against cancer.

Of the many phytochemicals, the most well known are a group known as caretenoids, which include lycopene, beta- carotene, and lutein. These are very powerful antioxidants with a number of health benefits including fighting cancer and protecting the heart, skin, and more. These phytochemicals can be found in foods like mango, apricot, sweet potato, carrots, broccoli and spinach. Beta-carotene is known as a provitamin, because it can be converted into Vitamin A, which is important for many body functions.

Many other plants and herbs also contain phytochemicals, which may be responsible for their popular use as natural medicines and preventatives. Echinacea, ginseng, and valerian are among these plants.

Antioxidants

Not all antioxidants come in the form of phytochemicals. They also appear in vitamins and minerals as well. In recent years, antioxidants have been the major buzzword in anti-aging and disease prevention.

Antioxidants slow the damaging effects of oxygen on cells. In much the same way that you can use lemon juice to prevent a cut apple from turning brown, antioxidants slow the oxidative process in your body. They are also thought to be important in stopping the damage caused by free radicals, which are molecules that are produced from the breakdown of food and also from pollutants such as cigarette smoke. These free radicals can attack our cells and lead to cancer and heart disease. Antioxidants can help to prevent this from happening.

Antioxidants can be found in foods such as blueberries, raspberries, grapes, cherries and also spinach, broccoli, and garlic. Tea is also an excellent source of antioxidants. While it is true that dark chocolate and red wine also provide good sources of antioxidants, bear in mind that these things are not good for the body if consumed in large amounts, and certainly aren’t good choices during pregnancy.

Omega-3 Fatty Acids

Although these actually fall under the category of fats, they have been in the news so much lately for their health benefits that they deserve a mention of their own. Found mostly in fish such as salmon and tuna, these essential fatty acids protect the heart and can also lower the risk of cancer, arthritis and other ailments.

Many people do not get enough Omega-3’s in their diet, and there has been a recent push to add them to all kinds of foods and also in supplement form. The most common supplements are fish and flaxseed oil. Eating at least two servings a week of fish should meet your Omega-3 needs, but use caution to avoid fish high in mercury. Other food sources of Omega-3’s include olive oil and nuts such as almonds.

Including these nutrients in your diet will help to keep you healthy and avoid many chronic illnesses.