Blood sugar regulation during pregnancy

Maintaining stable blood sugar levels during pregnancy is essential—not only to help prevent gestational diabetes, but also to support healthy and controlled weight gain when necessary.

Notably, according to World Health Organization (WHO) data, the prevalence of gestational diabetes in Europe is between 5% and 10%, while in Greece, the rate appears to reach as high as 15%.

For this reason, it is important for pregnant women to remain physically active, provided their gynecologist agrees and there are no contraindications to light physical activity.

In addition to exercise, specific dietary guidelines can significantly contribute to healthy blood sugar regulation during pregnancy:

• Choose whole and unprocessed grains: Whole grains are richer in fiber, minerals, and trace elements, and they help moderate blood sugar spikes. For example, opt for sourdough whole grain bread instead of white bread or baked goods such as bagels or plain breadsticks.
• Eat whole fruits instead of juices: Avoid both fresh and packaged fruit juices. Ideally, consume fruits together with a source of protein—such as nuts, dairy products, or a main meal containing fish, chicken, or meat. Aim for 2 to 3 ripe fruits per day.
• Avoid sweets and sugary foods on an empty stomach: Refrain from consuming them unless you’ve first eaten a protein-containing meal. Make sure to include adequate protein in your daily diet—about 5 to 7 small servings (1 small serving = 30g) of poultry, seafood, meat, eggs, legumes, or nuts. Complement your protein intake with 3 servings of dairy daily (1 serving = 1 cup of milk or yogurt), preferably organic. This will also help meet your increased calcium needs during pregnancy.
• Include plenty of vegetables with every main meal: Choose seasonal vegetables and ensure they are well washed and cleaned—but not overly chopped or processed.
• Stay well hydrated: Drink 8 to 10 glasses of water daily. Some of your fluid needs can also be met with herbal teas free of stimulants and tannins, such as cinnamon tea or mountain tea. Note that green and black tea can inhibit iron absorption and are best avoided during pregnancy. Also, limit coffee to no more than two cups per day—preferably away from meals—as it can interfere with the absorption of both iron and calcium.
• Engage in daily physical activity: Most health organizations recommend about 30 minutes of physical activity per day, as long as there are no medical reasons to avoid it.

Dr. Irini Christaki, Clinical Dietitian–Nutritionist, MSc, PhD