Gestational diabetes occurs in 2-10 percent of all pregnancies in the U. S. every year. “Pregnancy diabetes,” which is more properly called gestational diabetes, is more likely in women who are overweight, older, of a certain race, or who have a family history of diabetes. An oral glucose test is performed between 24 and 28 weeks of pregnancy to test for this condition. If you are told you have gestational diabetes, you need to control your blood sugar to keep you and your baby healthy. Monitoring certain foods in your diet and controlling your blood glucose will support a healthy pregnancy.
For people with gestational diabetes, 40 percent to 45 percent of total calories should come from carbohydrate sources. If you want to eat 2,000 calories a day, about 800 to 900 of those calories should come from this food group. Avoid eating refined flour sources like white bread or noodles. Instead, replace these foods with whole-grain choices. Also, eat a variety of fruits and vegetables. Limit intake of fruit and vegetable juices as many have a lot of added sugars. On the labels of these juices, you can see that many of them have a lot of carbs in a very small amount of juice. Milk and dairy products are also good carbohydrates to include in your diet when you have gestational diabetes. Instead of foods with a lot of added sugar, like chocolate or strawberry milk and yogurt with high-fructose corn syrup, choose the low-fat versions of these foods that are better for you.
Bacon is a beloved breakfast staple for many, but if you’re pregnant and have been diagnosed with gestational diabetes you may be wondering if you need to say goodbye to your favorite salty pork strips. I’m happy to report that with some adjustments you can still enjoy bacon in moderation while managing your blood sugar!
As a fellow bacon lover with a history of gestational diabetes during pregnancy I want to share everything I’ve learned about eating bacon safely. In this complete guide, we’ll cover
- What gestational diabetes is and how it affects pregnancy
- The benefits and risks of eating bacon with gestational diabetes
- Tips for incorporating bacon into a GD-friendly diet
- Healthy low-carb breakfast alternatives to bacon
Let’s start with a quick overview of gestational diabetes and how it impacts your diet!
Understanding Gestational Diabetes
Gestational diabetes (GD) is a type of diabetes that only occurs during pregnancy. It happens when the hormones produced during pregnancy cause insulin resistance, which prevents your body from properly regulating blood glucose levels.
If untreated, gestational diabetes can lead to complications like preeclampsia, excess fetal growth, and low blood sugar in newborns. The good news is that through diet and exercise, GD can be well-managed for a healthy pregnancy!
To keep blood sugar stable, women with GD need to pay close attention to the amount and types of carbs they consume. This is where foods like bacon come into play.
Can I Eat Bacon With Gestational Diabetes?
When it comes to GD, bacon falls into a gray area On one hand, bacon is low in carbs, so it won’t directly spike your blood sugar However, it is high in saturated fat and sodium, which are problematic in their own ways.
Recent research shows that the glycotoxins formed when cooking meat may contribute to inflammation and insulin resistance. There are also concerns over nitrates/nitrites used to cure bacon.
So while an occasional strip of bacon likely won’t cause issues by itself, regular consumption is not recommended. Bacon and other fatty meats may indirectly disrupt glucose control and blood pressure over time.
If you really love bacon, the best advice is to consume it only in moderation as part of an overall balanced GD diet. But there are also plenty of healthier breakfast options that can satisfy your cravings!
Tips for Incorporating Bacon into a GD Diet
If you do choose to eat bacon while pregnant with gestational diabetes, here are some tips to make it a smarter choice:
- Opt for uncured bacon without added nitrates/nitrites
- Choose leaner cuts like center-cut bacon
- Limit portions to 1-2 strips maximum
- Bake or microwave instead of frying to reduce fat
- Pair with non-starchy veggies and healthy fats
- Avoid eating bacon every day – make it an occasional treat
Cooking bacon in the oven is my favorite way to reduce the fat content while still getting delicious flavor. Baking bacon on a wire rack set inside a rimmed baking sheet allows the fat to drip off easily. 20-25 minutes at 400°F yields crispy bacon without all the grease!
When making a BLT sandwich, I’ll add just one slice of baked bacon along with plenty of lettuce, tomato, and avocado slices. This balances the flavors while limiting saturated fat and sodium.
The key is being mindful of portions and planning balanced meals around the bacon rather than making it the star of the show.
Healthy Low-Carb Breakfast Alternatives to Bacon
While the occasional bacon indulgence can be worked into your GD diet, it shouldn’t be an everyday thing. Luckily, there are so many satisfying low-carb breakfast options to choose from!
Here are some of my favorite alternatives for days when I’m avoiding bacon:
- Veggie omelet – Filled with spinach, mushrooms, onions, peppers. Add just 1 oz cheese.
- Smoked salmon and avocado toast – Smoked salmon offers great flavor for few carbs.
- Greek yogurt parfait – Top full-fat Greek yogurt with fresh berries, pecans.
- Tofu veggie scramble – Scramble extra firm tofu with veggies and seasonings.
- Cottage cheese bowl – Top cottage cheese with strawberries, sunflower seeds, cinnamon.
I also love grabbing a hard boiled egg or two and pairing it with an apple sliced thin and dipped in peanut butter. It makes a filling and nutritious on-the-go breakfast.
Pre-prepping easy breakfasts on the weekends makes healthy eating so much simpler during busy work weeks. I like to assemble single-serve yogurt parfaits and overnight oats in mason jars for easy grab-and-go options.
With a little creativity, you can enjoy lots of delicious low-carb breakfasts while maintaining normal blood sugar levels and having a healthy pregnancy.
Takeaways for Enjoying Bacon With Gestational Diabetes
If you’re craving bacon while managing GD, here are the key takeaways to keep in mind:
- Limit portions to 1-2 strips and avoid daily consumption
- Opt for uncured bacon and leaner cuts
- Bake or microwave instead of frying
- Pair with non-starchy veggies and healthy fats
- Incorporate as part of a balanced GD diet
- Focus on low-carb breakfast alternatives like omelets, yogurt, and smoked salmon
Eating bacon in moderation along with an overall healthy diet based on whole foods can enable you to safely satisfy an occasional craving. Be sure to monitor your glucose levels regularly and discuss any diet concerns with your doctor.
The most important thing is keeping your blood sugar within a healthy range for baby’s development. With mindful eating habits tailored to your body’s needs, you can absolutely have a happy and healthy pregnancy while living with gestational diabetes!
Limit Your Fat Intake
A diet for gestational diabetes should consist of 35 percent to 40 percent fat. Because your food has a lot of fat, try to eat more healthy monounsaturated and polyunsaturated fats to help keep your total cholesterol in check. Avocados, nuts, canola and olive oil are all sources of these healthier fats. Limit saturated fat to no more than 10 percent of total calories. This type of fat is found in sweets and desserts, milk, bacon, sausage, cream and butter. Reading labels is also important. To cut down on unhealthy trans fats, stay away from foods that say “partially hydrogenated oil.”
Aim for Lean Protein Sources
Another important part of any gestational diabetes food list is protein foods, which should make up about 20% of your total calories. Lean meat, poultry and fish — along with eggs, beans, soy and tofu — are good protein choices. Milk products and cheese can also be incorporated. Choose lower-fat versions if too much weight gain is a concern by your doctor. Fatty meat, fish, and seafood with a lot of mercury, like swordfish and king mackerel, are protein foods you should stay away from or eat less of.
Bacon, Eggs, and Gestational Diabetes During Pregnancy
Can a diabetic eat bacon?
However, processed meats like bacon shouldn’t make up the majority of your meals. For the most part, non processed meats, poultry and fish should make up the predominant proteins in your diet. That said, the occasional bacon breakfast or the addition of bacon to a meal here and there, can add to the flavor and enjoyability of your diabetic diet .
What food to avoid with gestational diabetes?
Gestational diabetes is the appearance of higher-than-expected blood sugars during pregnancy. Complications of gestational diabetes can be prevented by carefully controlling your blood sugar and by being monitored by an obstetrician throughout your pregnancy. In general, a pregnant woman’s diet should ensure adequate calories to achieve appropriate weight gain and provide sufficient amounts of protein and necessary micronutrients. It’s best to severely limit simple sugars, focusing more on whole grains, vegetables and fruits.
Can you eat food if you have gestational diabetes?
Snacks are great for keeping blood sugar levels stable (and for satisfying that evening snack attack!). Here are a few healthier choices for snacks and meals if you have gestational diabetes: Fresh or frozen vegetables. Veggies can be enjoyed raw, roasted, or steamed.
Can you eat bacon if you have high blood sugar?
No, bacon is not off limits completely. Meats, even processed meats are a high protein, low carb food so they won’t influence blood sugar and A1c levels, which is great news for you. However, processed meats like bacon shouldn’t make up the majority of your meals.