5 healthy eating hacks for gestational diabetes
November 24, 2025
For many women, one of the joys of pregnancy is giving in to the occasional craving. From salty chips to decadent desserts, those little indulgences can make common pregnancy discomforts such as swollen ankles and breast tenderness a little more tolerable.
But for about 9% of pregnant women each year in the U.S., a diagnosis of gestational diabetes changes things. Enjoying treats isn’t just about you anymore – it’s about your baby too.
Gestational diabetes typically develops in the second trimester, between 24 and 28 weeks, when the body cannot make enough or efficiently utilize insulin to counteract the increased insulin resistance of pregnancy. This hormone helps turn carbohydrates into energy for you and your baby and keeps blood sugar levels in check.
Pregnancy increases your need for carbs. Experts recommend at least 175 grams of carbohydrates per day to support your baby’s brain and muscle development. Moms pregnant with twins need about 225 grams per day. But too many carbs during pregnancy can lead to short- and long-term health problems for both mom and baby.
So what’s the sweet spot? While keto and very low-carb diets are not safe during pregnancy, keeping carbs within a healthy range is key. Counting carbs can be overwhelming, especially during the holidays, but it doesn’t mean giving up your favorite foods. And you don’t have to figure it out alone.
UT Southwestern’s Maternal-Fetal Medicine (MFM) program includes personalized guidance for managing gestational diabetes. Nurse Coordinator Denise Newton, B.S., B.S.N., RN, knows the ups and downs firsthand – she was diagnosed with diabetes while pregnant with triplets!
By teaching how different foods affect your body, Ms. Newton helps patients successfully navigate gestational diabetes with smart planning and science-backed strategies. She also has plenty of healthy eating hacks to share. Let’s dive in.
Why does gestational diabetes matter for you and your baby?
Gestational diabetes happens when hormones from the placenta interfere with the way your body uses insulin. This leads to insulin resistance, which means your blood sugar levels stay higher than they should. The excess sugar crosses the placenta and enters your baby’s bloodstream through the umbilical cord.
“Your baby’s blood sugar often mirrors yours during pregnancy,” Ms. Newton says. “If mom's blood sugars are high and uncontrolled, so is the baby’s. That can lead to complications.”
Uncontrolled gestational diabetes can increase the risk of serious health issues for you and your baby.
Risks for you:
- Preeclampsia, which is dangerously high blood pressure that can be life-threatening
- Increased chance of needing a caesarean (C-section) delivery
- Increased risk of developing Type 2 diabetes later in life
Risks for your baby:
- Macrosomia, which is excessive growth leading to a high birth weight (9 pounds or more)
- Higher chance of birth injuries, such as shoulder dystocia
- Increased chance of childhood obesity and future Type 2 diabetes
- Neonatal hypoglycemia – when the baby’s blood sugar drops sharply after being separated from the blood supply through the umbilical cord
“After delivery, newborns can't regulate their blood sugar, even with frequent feedings,” Ms. Newton says. “So their blood sugars can drop super-fast, to critical levels sometimes, which means they have to be admitted to the neonatal intensive care unit.”
Related: Read “Glucose guide: Monitoring blood sugar during pregnancy”
5 healthy eating hacks for gestational diabetes
At UT Southwestern, we help women manage carbs through healthy substitutions, portion control, and planning ahead. Our goal is to empower you with choices – not restrictions – so you can enjoy food while protecting your health and the health of your baby.
For many women, these diet and lifestyle changes are temporary. About half of gestational diabetes cases resolve during the postpartum period. That light at the end of the tunnel can motivate women to stick to the plan, even during social outings and holiday festivities.
“You can’t go back in time,” Ms. Newton says. “Focus on making healthy choices now, even when it’s hard. Later, you’ll be so glad you did.”
Follow her top five tips to get the nutrition you need – and to set you and your baby up for a healthier future.
1. Graze like a toddler
Big breakfasts and hearty lunches sound great. But they can cause blood sugar spikes that are tough to manage. Instead, Ms. Newton recommends a “toddler-style” eating schedule throughout the day: Light breakfast, snack, light lunch, snack, light dinner, snack.
“During pregnancy, we need to eat carbs differently,” she says. “Try eating smaller amounts more frequently and always balance the carbs with fat, fiber, and protein.”
Counting carbs with this schedule can feel like a part-time job. Ms. Newton recommends using free online tools to make it easier.
2. Anchor your plate with protein
If you’re at a party and don’t want to pull out your carb-counter, or if you can’t figure out the total carbs in a new dish, Ms. Newton recommends using the plate method:
- Half the plate: non-starchy vegetables and lean protein
- Quarter of the plate: carb-heavy foods such as potatoes, rice, or bread
- Quarter of the plate: more protein or veggies
“The plate method is a simple visual cue that helps with portion control,” she says. “Focus on lean meats, poultry, fish, eggs, tofu, beans, or nuts. Pair these with healthy fats like avocados, olive oil, and dairy.”
If you follow a vegan or vegetarian diet or want meals that align with your cultural traditions, prioritize protein and healthy fats. These foods take longer to digest compared to carbohydrates, which helps to stabilize your blood sugar.
“We have patients from every ethnicity and from countries all over the world,” Ms Newton says. “We give everyone the tools so they can enjoy their favorite foods and still manage carbs.”
3. Strategize those starchy carbs
Potatoes, rice, bread, and pasta are comfort foods, but they’re also quick sources of sugar. You don’t have to cut them out completely. Just choose wisely and control the portions. Look for high-fiber carbs, such as whole grains and non-starchy vegetables (think leafy greens or broccoli). They digest more slowly, reducing glucose spikes.
“If you choose a starch, be sure to eat it with protein and some green vegetables,” she says. “These can help blunt the glucose response – and eating a balanced meal is always better than eating carbs alone.”
Related: Read “Pregnancy can predict future heart health: Tips to shape your destiny”
4. Make swaps for drinks and desserts
Cravings happen, especially during celebrations and special events. Saying “No!” can backfire and lead to overeating. Instead, let yourself enjoy a small portion within your carb target.
“Focus on flavor, not volume,” Ms. Newton says. “Eat a spoonful of peanut butter, a few pieces of cheese, or a handful of nuts before enjoying a sweet treat. The protein and fat will help slow down the absorption of sugar.”
When you’re baking at home, try these swaps:
- Dark chocolate instead of milk chocolate
- Almond or coconut flour for baking
- Monk fruit or stevia instead of sugar
Watch out for drinks. They’re one of the most common causes of unexpected glucose spikes. Blended coffee drinks, juices, smoothies, and flavored teas can contain more carbs than a full meal!
Ms. Newton recommends searching the internet for mock recipes of your favorite drinks.
“Other people have already figured these out for you,” she says. “I found a swap for my favorite sweet drink that mixes sugar-free peach mango and dragon fruit flavorings. It tastes exactly like the one I could get at the drive through but for less money and fewer carbs.”
Related: Read “Navigating pregnancy over the holidays: Your guide for traveling, shopping, and hosting”
5. Make a plan for dining out
During pregnancy – which is full of appointments, work, childcare, and fatigue – many patients turn to takeout and fast-food meals. You can still stick to your carb goals.
Most restaurant websites and apps offer nutrition calculators. Use them to remove a bun, swap sides, or change toppings and instantly see updated carb counts. Check the menu ahead of time and pick two or three options. That way, you can choose what appeals to you in the moment without feeling restricted.
“Plan your meal before you go through the drive-thru,” Ms. Newton says. “Even Chick-fil-A’s kids’ meal with nuggets and mac and cheese fits into the plan.”
Related: Read “Managing pregnancy when mom has an eating disorder”
Give yourself some grace
Pregnancy can be physically and emotionally demanding. Cravings, nausea, fatigue, and food aversions can make carb counting feel overwhelming some days. It’s OK to be frustrated. And it’s OK to mess up. What matters is learning from the experience and moving forward.
“Your blood sugars will not be perfect every day. That’s normal,” Ms. Newton says. “What matters most is your overall pattern, not single numbers.”
Remember: Gestational diabetes is temporary. Most patients return to typical glucose levels within a month after delivery. You’re doing this for a short time and for someone very special.
“This is a few months, not forever,” Ms. Newton says. “Soon, you’ll be sharing meals with someone new at the table.”
To talk with an expert about your pregnancy, make an appointment by calling 214-645-3838 or request an appointment online.
