So the conclusion of the blood tests (Glucose Challenge and Glucose Tolerance Test) I did last week shows that I developed gestational diabetes (GD). A condition fairly common in pregnancy. My GP said she had it for both her pregnancies and I was shocked considering that she is some active runner even throughout her pregnancies, and she only put on 1-2 kg for each of her pregnancies (in case you are wondering, both her kids came out normal sized). Well, putting me into better perspectives, she said having GD was the best time she could ever had because it gave her an opportunity to really learn to watch her diet, and in turn provided healthier living for her kids now, armed with better understanding of what goes into your body.
I took her advice. I never looked into my diet, since young I was blessed with good metabolism (too good) and basically eat whatever I like. I am not an excessive sort and enjoyed most food. So it's that kind, I am hungry, I'll eat whatever. I sort of carried that into pregnancy too, alright besides abstaining from raw, smoked and overly unhealthy stuffs, I ate almost "whatever" too.
But now I am starting to see the goodness of researching (thanks to internet) deeper into what goes into my mouth that will not only benefit me, but the little one too (and of course the father who eats the shares the dinner platter). I am definitely learning. Pregnancy is teaching me a whole great deal! From character, to spiritual disciplines, to practical healthy lifestyle!
Here's an article I read online -
THE SEVEN GUIDELINES TO THE LOW GI DIET
What is the Low GI Diet, how can it assist with fat burning and what Low GI foods should you fill your fridge with?
Low GI foods have two important advantages for people trying to lose weight: they fill you up and keep you satisfied for longer that their high GI counterparts; and they reduce insulin levels and help you burn more body fat and less muscle, so that your metabolic rate is higher.
GI is a measure of how fast carbohydrates hit the blood stream. It compares carbohydrates weight for weight, gram for gram.
Low GI: 55 or less
Medium/Moderate GI: 56-69
High GI: 70 or more
Medium/Moderate GI: 56-69
High GI: 70 or more
Choosing low GI foods is one of the most important dietary choices you can make. As well as identifying your best GI smart carb choices, these seven dietary guidelines give you a blueprint for eating for life:
1. Eat seven or more servings of fruit and vegetables every day
Why? Being high in fibre and therefore filling, and low in fat (apart from olives and avocados which contain some ‘good’ fats), fruit and vegetables play a central role in the Low GI Diet. In addition to protecting you against diseases (ranging from high blood pressure through to cancer), they are bursting with nutrients that will give you a glow of good health.
Aim to eat at least two serves of fruit and five serves of vegetables every day, preferably of three or more different colours. A serve is about one medium-sized piece of fruit, half a cup cooked vegies, or one cup raw. In addition to fruit, try the following:
sweet corn (GI 46-48)
sweet potato (GI 46)
taro (GI 54)
yam (GI 37)
2. Eat low GI breads and cereals
Why? What affects the GI of your diet the most? The type of bread and cereals you eat. Mixed grain breads, sourdough, traditional rolled oats, cracked wheat, pearl barley, pasta, noodles and certain types of rice are just some examples of low GI cereal foods. The slow digestion and absorption of these foods will fill you up more, trickle fuel into your engine at a more useable rate and keep you satisfied for longer.
Most people need at least four serves of grains each day (very active people need much more), where a serve is two slices of bread or half a cup of rice or small grains.
3. Eat more legumes, including soybeans, chickpeas and lentils
Why? You need to look no further than legumes for a low GI food that is easy on the budget, versatile, filling, nutritious and low in kilojoules. Legumes are high in fibre too – both soluble and insoluble – and are packed with nutrients, providing a valuable source of protein, carbohydrate, B vitamins, folate, iron, zinc and magnesium.
Eat these at least twice a week as a main meal such as bean soup, chickpea curry or lentil patties, or as a light meal such as beans on toast, mixed bean salad or pea and ham soup.
Baked beans: GI 49
Butter beans: GI 31
Cannellini beans: GI 31
Lima beans: GI 32
Mung beans: GI 39
Red kidney beans: GI 36
4. Eat nuts more regularly
Why? Although nuts are high in fat, it is mainly polyunsaturated and monounsaturated so they make a healthy substitute for less nutritious high saturated fat snacks such as potato chips, chocolate and cookies.
Nuts are one of the richest sources of vitamin E, which, with the selenium they contain, works as an anti-oxidant. Selenium helps guard against harmful UV rays to reduce damage caused by sun and premature ageing of skin.
Aim for a small handful of nuts (30g) each day.
5. Eat more fish and seafood
Why? Fish does not have a GI as it is a source of protein, not carbohydrate. Increased fish consumption is linked to a reduced risk or coronary heart disease, improvements in mood, lower rates of depression, better blood fat levels and enhanced immunity. The likely protective components of fish are the very long chain omega-3 fatty acids. Our bodies only make small amounts of these fatty acids and so we rely on dietary sources, especially fish and seafood for them.
Aim to eat one to three meals of fish each week.
6. Eat lean read meats, poultry and eggs
Why? Again, these foods do not have a GI because they are protein food, not a carbohydrate. Red meat is the best source of iron (the nutrient used for carrying oxygen in our blood) you can get.
Good iron status can increase energy levels and improve our exercise tolerance. While adequate iron can be obtained from a vegetarian diet, women particularly must select foods carefully to prevent iron deficiency.
Eat lean meat two to three times a week, and accompany it with a salad or vegetables. One hundred grams of lean edible meat as a part of a balanced diet will meet the daily nutrient needs of an adult, but larger amounts can also be part of a healthy diet. A couple of eggs or 120 grams of skinless chicken provide options for variety once or twice a week.
7. Eat low fat dairy products
Why? Milk, cheese, ice-cream yoghurt, buttermilk and custard are the richest sources of calcium in our diet. Calcium is vital in many body functions so if we don’t get enough in our diet, the body will draw it from our bones, which may lead to osteoporosis.
By replacing full fat dairy foods with reduced fat, low fat or fat-free versions you will reduce your saturated fat intake and actually boost your calcium intake. Plus, new research shows that calcium and other components in diary play a vital role in fat burning.
To meet calcium requirements, eat two to three servings of dairy products every day. Good and low fat dairy choices include skim, no fat or low fat milk, 40 grams of cheese or 200 grams of yoghurt.
Milk: GI 27
Yoghurt: GI 19-50
Low fat ice-cream: GI 37-49
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