Blood sugar balance is a buzzy phrase these days. Whether you’re pregnant or not, blood sugar balance is a popular topic in the wellness world. But how important is it, really?
We’re taking a look at blood sugar - what it is, why it is important during pregnancy, signs your blood sugar might be out of whack, and how to support your blood sugar.
What is blood sugar?
Blood sugar is another term for blood glucose, the main sugar found in your blood. The sugar in your blood comes from the food that you eat and is your body's primary source of energy.
When your blood glucose goes up after eating, it signals your pancreas to release insulin. Insulin is a hormone that helps the glucose get into your cells in your muscle, fat, and liver, where it’s used for energy. In other words, insulin lowers blood glucose to keep it in the normal range.
Why is blood sugar important during pregnancy?
Blood sugar levels provide helpful insight into your health at all stages of life, but they are particularly important to monitor during pregnancy for several reasons:
Gestational diabetes
Some women develop gestational diabetes in pregnancy. Developing gestational diabetes is not necessarily a result of eating habits or imbalanced blood sugar, although women who face insulin resistance prior to pregnancy may be at a greater risk of gestational diabetes. However, many women develop gestational diabetes for reasons unrelated to blood sugar, simply as a result of the major hormonal shifts and physiological changes that come with pregnancy.
Those with gestational diabetes do need to be mindful of their blood sugar levels. The good news is that blood sugar levels can be managed well with careful attention to diet.
Impact on Baby’s Health
Even without gestational diabetes, elevated blood sugar levels can affect baby's growth and development. Poorly controlled blood sugar levels in mama can contribute to macrosomia (large for gestational age). This can increase the risk of birth injuries and the need for a cesarean delivery.
Impact on Mother’s Health
Even without gestational diabetes, high blood sugar levels may increase the risk of developing preeclampsia as well as urinary tract infections. Unstable blood sugar can also have some unpleasant side effects - something that no pregnant woman needs!
Signs Your Blood Sugar is Imbalanced
Blood sugar can be measured by testing the blood through an at-home finger prick or continuous glucose monitor.
- Feeling tired after eating
- Craving caffeine
- Craving carbs or sweets
- Feeling uncomfortably hungry or “hangry”
- Feeling shaky between meals or when you are hungry
- Feeling lightheaded or dizzy
- Experiencing nausea, especially when hungry
How to Support Blood Sugar
The good news is that there are certain ways to support your blood sugar through diet and lifestyle. Here are a few tips:
Include protein with every meal
Protein helps slow down the absorption of carbohydrates, which can prevent rapid spikes in blood sugar levels. Good sources of protein include meat, poultry, fish, and eggs.
Collagen protein is an easy way to add protein to meals, as it can be added to any liquid or soft food without affecting the flavor or texture.
Incorporate healthy fats
Healthy fats help to slow down the digestion of carbohydrates, which can help stabilize blood sugar levels. For example, try pairing your apple with some almond butter to support your blood sugar.
Good sources of fats include foods like avocado, coconuts, nuts, seeds, olives, and their oils.
Focus on fiber-rich foods
Foods high in fiber, such as whole grains, fruits, vegetables, and legumes, can help regulate blood sugar levels by slowing down the absorption of sugar. As a bonus, they also help support digestion and regularity.
Move after meals
Research has suggested that walking after a meal can help lower blood sugar levels. Even a brief five minute walk can be beneficial.
Limit sugar and refined carbohydrates
Foods high in sugar and refined carbohydrates cause your blood glucose to spike. Eating them with protein and fat can help, but limiting them in general helps to support your blood sugar.
The bottom line
Your blood sugar provides insight into how your body is responding to the food that you eat. It can affect the way that you feel, as well as the health of yourself and your baby.
