When I found out that I failed my glucose test during pregnancy and would have to make some changes because of Gestational Diabetes, at first it felt like the world was ending and that I wouldn’t be able to handle this “diagnosis” (Dramatic, huh?!).
I couldn’t believe that I could have this when eating healthy and exercising is such a big part of my life. I already felt overwhelmed as it was getting ready for baby, and then with this on top of that, I wanted to cry (and I did- many times. Thanks pregnancy hormones 😉 ). Also, watching my sweet husband eat cookies every night while I couldn’t indulge felt like pure torture. 🙂
My doctor had basically told me ahead of time that I would no doubt pass the glucose test, and that she didn’t see many people get diagnosed with GD. I think that made it even harder for me to accept it because I couldn’t figure out what I had done wrong. The more people I talk to though, the more I realize how common it is. Just in talking to my coworkers alone, SIX of them had it during at least one pregnancy. You can’t control if you get it or not (to some extent- unless you are pounding sugar on the reg); it’s how your body reacts to sugar while pregnant because of the hormones in your placenta.
As I got into the routine of my new GD diet though, I came to actually appreciate it, as it made me feel better and not gain so much weight during pregnancy. (If you would have told me at first that I’d come to appreciate it, I would have laughed in your face.)
The idea of carb counting for gestational diabetes is simple, once you get in the routine of it. You have a certain number of carbs to get each day, and instead of eating them in large sums at each meal, you spread them throughout the day by eating small meals and frequent snacks to help your blood sugar stay stable. In the past, I have dealt with sugar crashes after snacking too much or indulging in a lot of dessert. This “plan” helped me to still enjoy those (incredibly yummy) things, but in more manageable quantities so that my body could easily process the sugar. Yay for no more crashes!
While it may feel overwhelming and so unfair when you first fail the glucose test (It is!), here are ten tips that helped me to manage my gestational diabetes (both physically AND mentally!). I obviously have no medical background on these tips- just sharing what worked for me after some trial and error!
one. Give yourself time to feel pity, and then dive on in and accept it.
I can’t tell you how many times I cried after I initially failed the first glucose test. I cried because I didn’t want to do the three-hour test. I cried when I met with the lady at the “Diabetes Center.” I cried when I picked up my test strips and Ketone strips. You get the picture. I was an emotional mess.
It was an overwhelming amount of information to take in. Once I realized that this would have to be my new norm though, I tried to follow it as best as I could, knowing that it was for my health and my baby’s. I basically had to tell myself to suck it up and just do it, and then it became easy after that. 🙂
two. Always meal plan and have accessible snacks.
I got my GD diagnosis in the middle of the school year, and if you’re a teacher, you know that teachers don’t get many chances to just sit and catch their breath during the day. I knew that I had to have three meals and four snacks during the day, and it couldn’t be just anything. It required a lot of planning on my part, but it really paid off to have my snacks portioned out and ready to go each day. It also made it a lot easier when I could just grab my snack in the middle of a lesson and not worry about finding something random.
By the way, if you are looking for an easy grab-and-go breakfast that is gestational diabetes friendly, try these Banana Chocolate Chip Oatmeal Cups. My baby is three months old now, and these are STILL my favorite go-to breakfast. They are filling and taste like a rich muffin! I always make sure to have a batch in my freezer, ready to heat up! Add peanut butter on top for some added protein.
three. Balance proteins with carbs to slow sugar absorption.
With every single meal and snack, I quickly figured out that I needed to eat some kind of protein with my carb to help my blood sugar levels from spiking. I read countless tips online about what to eat on a GD diet, and this one really works! By pairing a protein with your carb, it helps your body absorb the sugar slower, making you feel better and eliminating a sugar rush/crash.
This was easy to do for meals, but I tried to get change up my snacks so I wasn’t always eating the same thing. Some of my go-tos were:
- Granola Bar
- Nuts and an apple (or other fruit)
- Cheese and crackers
- Popcorn and nuts/cheese
- Banana and peanut butter
- Crackers and hummus
All of those snacks were easy to pack for work and felt filling.
four. Follow those portion sizes!
On my first meeting at the Diabetes Center, I was given no less than twenty pages of handouts for managing GD, counting carbs, sample meal plans, portion size guidelines, and meal logs. At first, the portion sizes seemed incredibly small. However, the key is loading up on the “free” foods, like vegetables and proteins to help keep you full.
I noticed that if I just loaded up my plate with carbs and ignored the portion size guidelines, my sugars would almost always be over what they should be. Thus, for a while, I actually measured out my 1/3 cup of pasta or my 1/2 cup of fruit to make sure I wasn’t going over my carb counts. Once I did that for awhile, I could eyeball it, but sticking as close to those recommended portions as possible is key! My mom said everyone should be following that diet, as we realized that we easily eat 2-3 times the recommended amount when we don’t think we’re putting that much on our plate!
five. Load up on water and rest, rest, rest!
Even if I had a day where I ate so clean and exercised, if I didn’t drink enough water, my numbers would always be over. Chugging water all day long helped my numbers to be lower (and for me to feel better too).
Another key was remembering to rest. After moving around all day while teaching, I was exhausted by the end of the day. Many times, I made myself leave the dishes and save the laundry so that I could just sit down and put my feet up (That was hard for me, as I have to have a clean kitchen!). I wasn’t sleeping the best at night anyways, so any down time I could get in the evenings helped. There are so many factors in what can make your blood sugar levels high, and rest is a big one. If I didn’t sleep great the night before, you guessed it- my numbers would be high. Try to sneak in rest whenever possible.
six. Don’t freak out if you have a high reading.
Like I mentioned above, you wouldn’t believe how many things affect your blood sugar. I’ve always been super sensitive to changes in pressure/weather, and I was shocked to see that my numbers were SO high during a few pressure changes that we had that early spring. I did some more research and found that pressure affects a lot of people’s blood sugars, no matter how well you eat.
Another big one? Being sick.
I picked up a little cold from some of my students, and again, I noticed that none of my usual tricks helped my blood sugar. It was still so high, and I was doing everything they suggested!
While these were both frustrating, once I realized what was making my sugars high, it helped me so much. I was mostly terrified that the dietician was going to see my high numbers and put me on insulin right away. However, she was so understanding and reminded me that they just look at your averages to see if you need further help.
I had many days where a high reading totally dictated my mood and put me in the worst funk. I wish I would have realized earlier that a few high numbers aren’t a reason to freak out. It’s okay to indulge once in awhile, as long as you try to stay consistent otherwise. Once I learned this, I was much happier and didn’t feel so guilty eating my chocolate (one square of dark chocolate- all about moderation 😉 ) each night.
seven. Exercise after meals to get your sugars down.
This tip came from my sister-in-law who had GD with two of her pregnancies. Exercise after meals helps lower blood sugar. She told me that she would walk after meals to lower her readings, and it really helped. Through more research, I realized that there is a sweet spot for the time you exercise after a meal. Ideally, it should be within thirty minutes to an hour after eating to help get it down the best. Sometimes, I was waiting to walk much later than this, and it wasn’t having much of an impact.
Since I was teaching after my breakfast and lunch and constantly moving around the classroom, those two meals were covered. After dinner though was the toughest. I was so tired, but not wanting a high reading was enough motivation to get me on the treadmill for an easy walk. I tried to shoot for anywhere between 15-30 minutes of walking after dinner. Listening to music or watching a show helped motivate me to just get it done too!
eight. Log everything so that you can start to detect patterns.
Pregnancy made me feel like the most forgetful person (and I still haven’t gotten it back- ha), so utilizing the meal logs that the dietician gave me were key. I’m a very visual person so seeing the carb numbers and the meals/snacks written out really helped me. I made it my evening routine to plan and write out the next day’s meals and snacks so that I could be prepared. Also, having food written down and seeing what my blood sugar was like after eating it helped me to detect patterns of what foods my body was not doing well with.
I carried these sheets everywhere with me…basically because if I didn’t, I would forget to log what I’d eaten or my numbers. They were a mess by the end of each week, but they helped me!
For example, one night I made chicken pot pie and even portioned mine out appropriately, but my numbers were still sky high. After having it for lunch the next day with the same results, I could tell that maybe that was a meal I needed to save for after pregnancy. 🙂 When I told Norma, the dietician, (the cutest little lady in her 70s), she said, “Oh my, yes. Chicken pot pie. That will do it!” Haha.
Logging this also helped me notice days when pressure changes or sickness affected my numbers.
nine. Talk to people who have had it before.
Like I mentioned in the beginning, there are SO many more people who have had GD than what I ever expected. During one staff meeting at school, right after I failed the glucose test, I was talking about it at a table with seven other coworkers, and six of them at that table had experienced it too. They were all different ages, body types, etc., and they each had their own tips for getting through it, which helped me wrap my brain around it much easier.
Also, my sister-in-law was such a help and she gave me tips and answered my questions, which put me further at ease.
I was embarrassed that I had it in the beginning, but realizing that so many other people have had it too made me come to terms with it better. Talking it out is just therapeutic. 🙂
ten. Remind yourself of the purpose.
Above all else, when it was difficult to follow or I wanted to ruminate on how unfair it was, I tried to keep reminding myself of the purpose- a healthy baby. That alone gave me all the motivation I needed, even if it was tough. Picturing that little cute baby makes you want to do everything in your power to keep him/her safe, healthy, and happy!
He was worth it! 😉
Question of the Day: Do you know someone who has had GD? It’s so much more common than you’d think!