Fruits and Vegetables Gestational Diabetes-Common Portion Sizes of Carbohydrate Choices

Fruits and Vegetables Gestational Diabetes

In gestational diabetes, it is important that you control what you eat. This does not necessarily mean that you should avoid eating certain foods. On the contrary, you can eat any type of food that you want, provided that you do so in moderation. This is to avoid raising your blood sugar levels to uncontrollable heights. The important thing is to keep a balanced diet with all the nutrients still present in your meal so that both you and your baby can grow healthy. On your diet try fruits and vegetables gestational diabetes!

That being said, carbohydrates are very important parts of your meal. It will give you the energy to do your daily activities, although too much of it can raise your blood sugar levels. Therefore, here are the serving sizes for fruits and vegetables.

Each fruit here contains 15 grams of carbohydrates:

Fruits

Size of One Serving

Apple, orange, pear, or peach 1 small piece the size of a tennis ball
Banana or mango ½ piece
Grapefruit 1 large piece
Small grapes 17 pieces
Honeydew or cantaloupe 1 cup
Raisins 2 tablespoons
Unsweetened, canned fruit ½ cup
Papaya or watermelon 1 cup cubed
Apple, orange, or grapefruit juice ½ cup
Applesauce ½ cup
Fresh blueberries or blackberries ¾ cup
Kiwi fruit 1 piece
Dried fruit ¼ cup
Fresh strawberries 1 ¼ cup
Lemon 1 large piece
Nectarine 1 cup
Diced pineapple ¾ cup
Canned pineapple 1/3 cup
Raspberries 1 cup
Fresh cherries 12 pieces
Dates 3 pieces
Figs 2 small pieces
Plum 2 pieces
Diced rhubarb 3 cups
Low-calorie cranberry juice 10 ounces
Unsweetened orange, grape, or pineapple juice 4 ounces
Unsweetened lemon juice 6 ounces

 

On the other hand, each vegetable here contains 5 grams of carbohydrates:

Vegetables

Size of One Serving

Raw broccoli 1 cup
Cooked broccoli ½ cup
Spinach and other greens 1 cup
Raw cauliflower 1 cup
Raw carrots 1 cup
Fresh pepper 1 cup
Canned tomato ½ cup
Leafy vegetables 1 cup
Tomato sauce 2 tablespoons
Vegetable or tomato juice 1 cup
Chopped asparagus 1 cup
Bamboo shoots, beans, Brussels sprouts, or bean sprouts ½ cup
Cabbage, celery, collard greens, green beans, fresh mushrooms, mustard greens, radishes, or squash 1 cup
Chili pepper 5 small pieces
Turnips, kale, leeks, okra, onion, sauerkraut, scallions, or rutabagas ½ cup

Take note that vegetables contain 1/3 of the carbohydrate of a regular serving of any other carbohydrate.  You can eat 3 times as much of them as other carbohydrates for the same 15 gm.  Vegetables and whole fruits also contain more fiber and keep you feeling full longer than other foods, so they are an important part of your overall plan to reduce your blood sugar.

Tips on Including Fruits and Vegetables in your Diet- Fruits and Vegetables Gestational Diabetes

  • Eat vegetables with only little or no fat, dressings, or sauces.
  • If you want to have salad dressing, choose the low-fat type.
  • You can also steam vegetables using low-fat broth.
  • When cooking vegetables, add a small piece of smoked turkey or lean ham instead of fat.
  • Sprinkle herbs and spices on your vegetable salad because these flavorings have almost no fat or calories.
  • If you do use fat in cooking vegetables, choose soft margarine, olive oil, or canola oil.
  • Eat smaller pieces of fruit rather than make them into juices.
  • If you are going to make a fruit juice, do not add any more sugar.

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SEE MY book on gestational diabetes meal planning.

About Mathea

Thanks for listening, I am a registered dietitian who had gestational diabetes and I want to help you find your way through this tough time. I have written several books and I have a book on Amazon about Gestational Diabetes Meal Plans.

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