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Legumes are some of the best foods for gestational diabetes. High in fiber and protein, they have a gentler effect on blood sugar than other carbohydrates.
Beans and Gestational Diabetes
Beans are GD superfoods!
- High fiber slows sugar absorption
- Good plant protein
- Low glycemic index (30-40)
Bean Comparison (1/2 cup cooked)
- Black beans: 20g carbs, 8g fiber, 7g protein
- Kidney beans: 20g carbs, 6g fiber, 8g protein
- Pinto beans: 22g carbs, 8g fiber, 8g protein
- Chickpeas: 22g carbs, 6g fiber, 7g protein
Lentils and Gestational Diabetes
- 1/2 cup cooked: 20g carbs, 8g fiber, 9g protein
- GI: 32 (very low)
- One of the best legume choices
Hummus and Gestational Diabetes
- 2 tbsp: 4g carbs, 1g fiber, 1g protein
- Made from chickpeas + tahini
- Use with vegetables instead of pita
Nuts and Gestational Diabetes
Nuts are excellent - high fat, moderate protein, low carb.
- Almonds (1 oz): 6g carbs, 3g fiber, 6g protein
- Walnuts (1 oz): 4g carbs, 2g fiber, 4g protein
- Peanuts (1 oz): 6g carbs, 2g fiber, 7g protein
- Cashews (1 oz): 9g carbs, 1g fiber, 5g protein
Nut Butters
- 2 tbsp peanut butter: 7g carbs, 8g protein
- 2 tbsp almond butter: 6g carbs, 7g protein
- Choose natural versions without added sugar
- Perfect pairing for fruit
Tofu and Tempeh
- Tofu (1/2 cup firm): 2g carbs, 10g protein
- Tempeh (3 oz): 9g carbs, 16g protein
- Great meat alternatives
Related Resources
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