You can never completely protect yourself from gestational diabetes, but several actions can reduce your risk of developing it.
Watch his line
First, it is important to watch your weight because being overweight has a direct influence on blood sugar levels. Watching your weight does not mean losing weight, on the contrary! Instead, make sure to eat well-balanced meals that include at least one food from each of the 4 food groups (dairy products, fruits and vegetables, meat and alternatives, and grain products). Canada's Food Guide to He althy Eating can serve as a reference in this regard.
Eat at regular times
It is also recommended to establish a meal and snack schedule and stick to it as much as possible. Always eating at the same time allows the body to better manage its needs.
Eat reasonable portions
Some women who have a big appetite during pregnancy may eat everything on their plate, finish their darling's and ogle the children's. To avoid overeatingand increase the risk of suffering from gestational diabetes, it is better to be guided by Canada's Food Guide to get an idea of the portions a pregnant woman needs. This guide is more reliable than our taste buds, our gluttony and the good smells of food perceived a hundredfold during pregnancy!
Get some exercise
It's not a food thing, but since exercise helps prevent overweight, we took the liberty of adding it here. Without going overboard or taking up new sports that increase the risk of falling, try to keep in shape during pregnancy. Walk, swim, ride a stationary bike, and any other sport you feel up to taking up. You will avoid overweight and a sedentary lifestyle and your metabolism will thank you for it.
Proteins are more sustenance than sugars and will make you crave sugary or fatty snacks which could eventually lead to obesity and gestational diabetes.
Favor cereals, fruits and vegetables
Cereals, fruits and vegetables are great for filling you up quickly if you've waited too long to eat. Eating cereals rather than very fatty or very sugary foods is better for your baby, and it will cut your hunger just as well. In addition, these foodscontain fiber and prevent constipation.
Avoid concentrated sugars
Although eating sugar alone does not cause gestational diabetes, it is better to avoid consuming too many soft drinks, ice cream, milk chocolate, very sweet compotes and other compositions of refined sugars. In addition to affecting you in case of undiagnosed diabetes, a baby who received too much sugar in utero is more likely to develop metabolic (diabetes, obesity) and cardiovascular problems in adulthood.
A study of 207 women showed that probiotics reduce the risk of diabetes in early pregnancy. The diagnosis rate of gestational diabetes was reduced by two-thirds, and babies weighed an average of 127 g less at birth.
Consult a nutritionist
If you've never had to think about your diet and want to make sure you're eating right during pregnancy, or if your financial situation doesn't allow you to eat the way you want, contact a nutritionist in a CLSC in your area. She will help you find solutions and suggest appropriate menus. You may even have access to food assistance programs like the one from Fondation OLO.
Watch your thirst
Oneintense and insatiable thirst is sometimes a symptom of gestational diabetes. If you notice that your thirst is excessive, drink plenty of water and report it to your obstetrician who can check you for other symptoms and order other tests, if necessary.