Pregnancy can change your body in incredible ways as it adapts to nurture a new life. While these changes are completely normal, they sometimes bring added considerations that call for a bit more care, such as gestational diabetes.
As common as it may be among pregnant women, there’s a lot you can do to lower your risk of this condition. By learning how to prevent gestational diabetes early on and actively keeping your blood sugar in check, you can protect both yourself and your baby. In this article, we’ll look at the common symptoms of pregnancy-induced diabetes and some simple but effective ways to stay healthy.
What is gestational diabetes?
Gestational diabetes is a form of diabetes that develops during pregnancy, causing higher-than-normal blood sugar levels due to hormonal shifts that make it harder for the body to use insulin effectively. This insulin resistance can occur even in women with no prior history of diabetes.
Gestational diabetes typically appears between the 24th and 28th weeks, with about 5% to 9% of pregnant women in the United States diagnosed each year. Although those numbers might sound concerning, the condition is often temporary and goes away after birth. By observing proper care, monitoring, nutrition, exercise, and other mindful lifestyle habits, most women go on to have safe deliveries and successful recoveries.
Who is at risk of developing gestational diabetes?
Any pregnant woman can develop gestational diabetes, but some are more likely to experience it because of certain health or lifestyle factors. Understanding your personal risk can help you and your healthcare provider decide when to test and what preventive steps to take.
You may have a higher risk if you:
- Have a family history of type 2 diabetes
- Were overweight or obese before getting pregnant (body mass index of over 25, or over 23 for Asian women)
- Are over the age of 30
- Have polycystic ovary syndrome or insulin resistance
- Have a previous record of high blood pressure, high blood sugar levels, high cholesterol, prediabetes, or heart disease
- Had gestational diabetes in a previous pregnancy or gave birth to a large baby (over 9 lbs)
- Lead a sedentary lifestyle or engage in little physical activity
- Belong to certain ethnic groups, including Asian Indian, Chinese, Southeast Asian, Latino, and Pacific Islander
Having one or more risk factors doesn’t mean you’re guaranteed to develop gestational diabetes, though it does make careful monitoring an especially important step you shouldn’t miss. Remember to share this information with your healthcare provider, so they can provide the right screening and support and give pointers on how you can prevent gestational diabetes.
Common symptoms of gestational diabetes to watch for
There are usually no clear warning signs for gestational diabetes, as it tends to develop quietly. Still, paying attention to how you feel enables you to notice subtle changes that might deserve a second look.
Many of the warning signs of gestational diabetes overlap with the usual ups and downs of pregnancy, but if they become persistent or feel different from what’s typical for you, it’s best to mention them during your next checkup.
Increased thirst and frequent urination
Needing to drink or urinate more often can be normal when you’re pregnant, since your body produces extra fluid to support the baby. However, they can also be signs of high blood sugar in pregnancy. When excess glucose builds up in the bloodstream, the body tries to remove it through urine. This increased urination can lead to dehydration, which then triggers even more thirst.
Unusual fatigue
Tiredness is a normal part of pregnancy, but fatigue that feels extreme or doesn’t improve with rest may be a sign that your body isn’t using glucose efficiently for energy. When this happens, your cells don’t get the fuel they need, leaving you feeling unusually drained compared to typical pregnancy tiredness.
Nausea
Mild nausea is also common, especially in the early months of pregnancy. However, if your queasiness goes beyond the first trimester or feels more intense than usual, elevated blood sugar could be contributing to this symptom.
Frequent infections
Urinary tract and yeast infections can sometimes be tied to elevated glucose levels, as excess sugar creates an environment where bacteria and fungi can thrive. While infections are not unheard of during pregnancy, those that recur or take longer to clear up should be discussed with your doctor.
These don’t paint the full picture of what gestational diabetes feels like since, in many cases, it develops without obvious symptoms. That’s why routine glucose testing should be a part of prenatal care — it helps detect the condition early and supports safer, more effective management.
How to prevent gestational diabetes through nutrition
While some risk factors like age or family history can’t be changed, research shows that everyday habits play a major role in keeping gestational diabetes at bay.
Small but meaningful changes to your lifestyle — starting with how and what you eat — can help stabilize your blood sugar and energy levels, supporting both your and your baby’s well-being.
Focus on balanced, nutrient-dense meals
Center your meals around whole, minimally processed foods to keep blood sugar steady and you feeling satisfied. Aim to make your meals well-rounded with a variety of colorful vegetables, lean proteins, healthy fats, and complex carbohydrates. This nutrient-rich approach helps keep your energy up, your blood sugar in check, and your nutrient needs well supported throughout pregnancy.
If you’re not sure where to start, a registered dietitian specializing in prenatal nutrition can help you create a plan that fits your nutrient needs, food preferences, and lifestyle.
Prioritize protein and fiber
Protein and fiber are two nutrients you can count on to help maintain steady blood sugar. Both slow down digestion and the release of sugar into the bloodstream, preventing sharp spikes or sudden dips. Incorporate options like eggs, beans, lentils, Greek yogurt, seeds, nuts, and plenty of vegetables throughout the day.
These nutrients also help manage weight by promoting satiety. As a bonus, fiber-rich foods may also lower cholesterol levels, which can aid in heart health during and after pregnancy.
Choose low-GI carbs
Carbohydrates with a glycemic index (GI) of 55 or less tend to digest more slowly, providing steady energy and helping keep blood sugar stable throughout the day. They also promote fullness, which can help reduce cravings for sweets.
Oats, brown rice, quinoa, sweet potatoes, and whole-grain bread or pasta are all great examples of low-GI carbs to include in your meals.
Practice simple portion control
Pregnancy doesn’t exactly mean “eating for two.” You don’t have to eat more; instead, simply eat regular, moderate portions every few hours. This practice can help prevent sudden changes in blood sugar and energy.
A simple guide you can follow is to fill half your plate with vegetables, one-quarter with lean protein, and one-quarter with quality carbohydrates.
Limit added sugars and sugary drinks
Consuming beverages or snacks full of refined sugar can quickly raise your blood glucose. While you don’t need to cut them out of your diet entirely, consider swapping sodas or sweets for healthier options like water, pregnancy-safe herbal teas, fresh fruit, or unsalted nuts. If you use natural sweeteners like honey, you can still enjoy them sparingly.
Preventing gestational diabetes often starts with adopting healthier eating habits. And if some strategies don’t feel like the right fit, remember that every pregnancy is different. For guidance tailored to your unique needs, consider working with a registered dietitian who can build a personalized nutrition plan that supports both you and your baby.
When to see a doctor
Healthy lifestyle changes are always helpful, but they’re most effective when paired with professional care. If you know you have risk factors for gestational diabetes, consider talking with your doctor even before trying to conceive. They can help you assess your overall health and reduce the risk of complications moving forward.
To prevent gestational diabetes during pregnancy, glucose screening should be part of your regular prenatal care. But if you notice any possible symptoms between visits, don’t wait for your next appointment. Reaching out sooner gives your healthcare team the chance to provide timely guidance and support.
Empowering every mom-to-be with expert nutrition guidance
Now that you know how to prevent gestational diabetes, the right support can make putting those strategies into practice much easier. By working with a registered gestational diabetes nutritionist, you get personalized guidance from someone who understands the nutritional challenges of pregnancy.
From creating balanced meal plans to helping manage your blood sugar, our mission is to keep you nourished and supported throughout every stage of pregnancy — so you can prepare for motherhood with confidence and care.
Virtual consultations with Health Loft are often covered at little to no cost, depending on your insurance. Schedule your appointment today, or discover more about how Health Loft can empower your prenatal nutrition journey.
This article was reviewed by Katie Whitson, RD, LD. It is intended for informational purposes only and does not replace personalized nutritional advice.
