How To Manage Blood Sugar Levels During Pregnancy: Expert Approved Diet, Exercise, And Tips

Pregnancy Blood Sugar Management: How can you keep your blood sugar levels stable during pregnancy and protect both your health and your baby’s? Managing glucose levels becomes especially important if you’ve been diagnosed with gestational diabetes or are at risk of developing it. According to the Diabetes in Pregnancy Study Group India (DIPSI) and FOGSI guidelines, simple lifestyle changes, mainly healthy eating and regular exercise, are the first steps to managing blood sugar. In many women, these measures alone can help avoid the need for medicines or insulin. 

To understand this better, we spoke to Dr Priyanka Mallidi, Consultant Obstetrician, Fernandez Hospital, who shared practical and safe ways to maintain healthy blood sugar throughout pregnancy:

Why Managing Blood Sugar Matters In Pregnancy?

Pregnancy hormones can affect the way your body uses insulin. This may cause higher-than-normal blood sugar levels, which can lead to complications such as excessive baby growth, difficult labour, high blood pressure, or a higher chance of developing type 2 diabetes later in life. With mindful eating habits and the right activity levels, most women can keep their blood sugar under control.

Diet Tips To Maintain Healthy Blood Sugar

1. Follow A Balanced Plate Method

Dr Priyanka Mallidi recommends dividing your plate into:

• Your daily food should roughly include 55-60% carbohydrates, 10-15% protein, and 20-25% fat, with saturated fats less than 7%. 

• Good carbohydrates: whole grains like brown rice, millets, oats, whole-wheat chapati, lentils, beans, vegetables, and fruits with skin. Avoid white rice, sweets, pastries, and sugary drinks. 

• Proteins: dal, lentils, eggs, paneer, curd, tofu, chicken, fish, or lean meats. Include a protein source in every meal, it keeps you full and slows sugar rise.

• Healthy fats: nuts, seeds, avocado, olive, mustard, or groundnut oil. Limit saturated fats like butter, ghee, cream, fried foods, and red meat.

2. Choose Complex Carbs Over Simple Carbs

Opt for:

• Whole grains

• Rolled oats

• Quinoa\ Sweet potatoes

• Millets

Avoid foods like white bread, sugary drinks, pastries, and processed snacks that can rapidly increase blood sugar.

3. Eat Small, Frequent Meals

Instead of three heavy meals, have 5-6 smaller meals. This maintains stable glucose release and reduces the risk of highs and lows. Dr Priyanka Mallidi highlights that dehydration can affect glucose levels. Aim for 8-10 glasses of water a day unless your doctor advises otherwise.

4. Add More Fibre To Your Meals

Dr Priyanka Mallidi explains, “You should ideally eat in this order, start with salads or vegetables, then protein foods, and finish with carbohydrates like rice or roti. This helps reduce post-meal sugar spikes. Drink plenty of water and add fibre to every meal.” Fibre slows down sugar absorption. Include:

• Fresh fruits (eaten whole, not juiced)

• Vegetables

• Whole legumes

• Nuts and seeds

5. Pair Carbs With Protein

A simple way to improve blood sugar control is to never eat carbohydrates alone. For example:

• Pair fruits with nuts

• Rotis with dal or paneer

• Rice with chicken or legumes

This combination reduces sudden glucose surges.

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Exercise Tips To Manage Blood Sugar Levels During Pregnancy

Dr Priyanka Mallidi says, "Exercise improves how your body uses insulin. Aim for at least 30 minutes of moderate activity most days of the week (about 150 minutes per week) like brisk walking, prenatal yoga, or swimming. Even a 10-15-minute walk after meals can help lower sugar levels."

These help improve muscle strength and support better glucose utilisation. Always listen to your body and stop if you feel dizzy, breathless, or uncomfortable.

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Simple Tips To Maintain Healthy Blood Sugar During Pregnancy

• Monitor your blood sugar regularly as advised by your doctor.

• Get enough sleep, as lack of rest can increase insulin resistance.

• Manage stress with breathing exercises or prenatal meditation.

• Never skip meals, especially breakfast.

• Always consult your doctor before starting or modifying any diet or exercise routine.

Managing blood sugar levels during pregnancy is completely achievable with balanced meals, mindful snacking, regular movement, and proper monitoring. By incorporating these simple lifestyle habits, you can support a healthier pregnancy journey, for both you and your baby.

For more such stories, stay tuned to HerZindagi. 

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