There has never been a better time to slash your sugar intake. Here’s how.
WORDS STEPHANIE CLARISSA
Many women think that eating according to their cravings during pregnancy will not bring about any serious consequences. Among many women now, eating a high sugar diet is really common. Research has seen a rise in gestational diabetes and women older than 25 years are at risk of the disease. There are many reasons to curb your sugar intake from an early stage or especially when you are pregnant. A higher sugar consumption is linked to a higher pregnancy weight gain. Too much sugar increases glucose and insulin levels. It can also contribute to a fatty liver. There can be a possibility that the birth weight of your baby may be smaller! furthermore, eating a diet high in sugar can damage your metabolism in the long run and it is associated with diseases like weight gain and heart disease.
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According to the American Heart Association (AHA), a safe amount of sugar that women can have per day is 100 calories, 25 grams or six teaspoons respectively. You should be aware that excess sugars in your diet are not a necessity and they do not serve any sort of physiological purpose. A lesser sugar-filled diet means a healthier you!
Self-care, self-management and control are really important factors to sustain a healthier pregnancy and not risk any complications with your baby. There is no better time to slash your sugar intake and keep on the right diet path. Here are a few steps or measures to follow while pregnant.
Follow the advice of your obstetrician or registered dietitian and devise a diet that is catered specifically to you and your pregnancy. It is much more effective than following a general guideline for reducing your blood sugar levels. Your doctor can give you a personalised meal plan based on your age and any other health conditions you have.
Pick up a diet filled with low-glycemic foods, fibre, healthy
fats and protein. Getting a good supply of probiotics can also keep
your blood sugar levels in a healthy range.
Measure Your Sugar Intake
Once you have received an adequate and appropriate amount of advice from your doctor, it is time to get tracking! Create a tracking list of your daily intake of sugar and be better aware of your blood glucose levels. You are already receiving sufficient amounts of sugar in your normal diet. It is important, however, to keep the intake to a minimum. You can ask your doctor for the right amount of sugar to consume and follow it religiously on a daily basis.
Having the right diet in place along with consistent tracking of your sugar intake can help you feel more reassured of attaining a completely healthy pregnancy journey. This can keep you better informed and help in limiting your intake of sugary snacks, drinks and foods. It is the best time to steer away from candy, soda, cookies, cake and other foods that contain simple sugars. Some women are not aware that even consuming small amounts of sugar can spike sugar levels or even, gradually worsen gestational diabetes.
Reduce the amount of carbohydrates in your diet and replace them with high-fibre foods
such as whole grains, fruits and vegetables. Constant hydration can also keep you
feeling refreshed and not tired or sluggish after a high sugar diet.
Involve yourself in regular and light activity, with your doctor’s permission and guidance. You can take this opportunity to let your doctor align your health condition and state of well-being accordingly with a proper exercise plan. It’s the 21st century, and many women now are seen accommodating to a decently active pregnancy. You can even try incorporating small and safe exercise routines during your pregnancy. It can even help physically prepare you for a better delivery. Baby steps are all it takes to a glowing you and healthier baby!
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