Common Portion Sizes of Carbohydrate Choices Part 3 – Milk and Dairy Gestational Diabetes

milk and dairy gestational diabetesWhen it comes to gestational diabetes, one of the most important things you need to look after is your diet. The main problem in gestational diabetes is that your body does not produce enough insulin or does not have enough insulin receptors to lower the glucose levels in the blood.  That is the reason why the foods that you eat contribute a lot to the management of your condition. Carbohydrates, most especially, should not be totally avoided, but ingested moderately to avoid sudden surges or dips in blood sugar levels. We shall discuss milk and dairy gestational diabetes

Aside from bread and other starches, you can get carbohydrates from milk and other dairy products. This includes soy milk and yogurt. This food group serves as great sources of energy, proteins, and fats. It is also high in vitamin A and calcium. Each serving of milk and dairy products is equivalent to 12 grams of carbohydrates. Here are the serving sizes:

Milk and Dairy Products Gestational Diabetes

Size of One Serving

Nonfat milk 1 cup
Low-fat, reduced, or skim milk 1 cup
Evaporated, fat-free milk ½ cup
Plain, unsweetened, low-fat soymilk 1 cup
Plain, light, low-fat yogurt 3/4 cup or 6 ounces
Low-fat, frozen yogurt 1/3 cup
Non-fat, fruit flavored yogurt with sweetener 1 cup
Sugar free custard, pudding, or evaporated milk ½ cup
Fresh milk 1 cup
Non-fat milk powder 1/3 cup
Non-fat or low-fat cottage cheese ¼ cup
Low-fat, reduced, or non-fat cheese 1 ounce
Peanut butter 1 tablespoon
Margarine 1 tablespoon
Low-fat or fat-free cream cheese 2 tablespoons

Tips on Including Milk and Dairy Gestational Diabetes Diet

  • Since you are pregnant, you can have four to five servings of milk or yogurt every day as part of your diet.
  • Drink more skim or low-fat milk instead of whole milk, since this contributes less glucose to your bloodstream.
  • If you want to add sweetener to your low-fat or fat-free yogurt, you can do so, provided that you use a low-calorie sweetener. There are many low-calorie sweeteners that are being sold in the market nowadays, especially made for persons with diabetes.
  • If you are going to use sour cream, you can use low-fat, plain yogurt as a good substitute. This can also work as a dip for chips and such.
  • It is best to eat dairy products that are either non-fat or low-fat. As much as possible, you should avoid foods that are high in saturated fat.

Aside from the tips that have been mentioned above, you should also keep in mind that you should eat in small, frequent feedings. Also ingest more protein, since this helps even out the carbohydrates in your diet. Proteins like meat and other meat products also give you energy, making you feel sated throughout the day. High-fiber foods should also be included in your gestational diabetes meal plan, and these foods include cereals and fruits. Indulge in sweets sparingly, as these can quickly raise your blood sugar levels.

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