Having a clear food list makes gestational diabetes management much easier. This comprehensive guide organizes foods by category, showing you exactly what to enjoy freely, what to eat in moderation, and what to avoid.
Save this page or print it for easy reference when grocery shopping or planning meals.
Foods to Enjoy Freely
These foods have minimal impact on blood sugar. Build your meals around these:
Non-Starchy Vegetables (Unlimited)
- Leafy greens: spinach, kale, lettuce, arugula, Swiss chard
- Broccoli and cauliflower
- Bell peppers (all colors)
- Cucumbers
- Zucchini and summer squash
- Asparagus
- Green beans
- Celery
- Mushrooms
- Tomatoes
- Cabbage
- Brussels sprouts
- Onions and garlic
- Eggplant
- Snap peas and snow peas
Proteins (Choose lean options)
- Poultry: Chicken breast, turkey, ground chicken/turkey
- Fish: Salmon, cod, tilapia, shrimp, tuna (limit albacore)
- Eggs: Whole eggs, egg whites
- Beef: Lean cuts, sirloin, ground beef (90% lean+)
- Pork: Tenderloin, lean cuts
- Plant proteins: Tofu, tempeh, edamame
Healthy Fats
- Avocado and guacamole
- Olive oil and avocado oil
- Nuts: almonds, walnuts, pecans, macadamia
- Seeds: chia, flax, pumpkin, sunflower
- Nut butters (no sugar added)
- Cheese (all types)
- Butter and ghee
Condiments and Seasonings
- Mustard
- Hot sauce
- Vinegar
- Herbs and spices (all)
- Salsa (check for added sugar)
- Sugar-free dressings
- Soy sauce and coconut aminos
- Lemon and lime juice
Foods to Eat in Moderation
These foods contain carbohydrates. Measure portions and pair with protein:
Fruits (1-2 servings/day, ~15g carbs each)
| Best Choices (Low GI) | Portion = 15g carbs |
| Berries (strawberries, blueberries, raspberries) | 3/4 - 1 cup |
| Cherries | 12 cherries |
| Grapefruit | 1/2 medium |
| Apple | 1 small |
| Pear | 1 small |
| Orange | 1 small |
| Peach/nectarine | 1 medium |
| Plum | 2 small |
Grains and Starches (Measure carefully)
| Food | Portion | Carbs |
| Quinoa (cooked) | 1/3 cup | 15g |
| Brown rice (cooked) | 1/3 cup | 15g |
| Oatmeal (cooked) | 1/2 cup | 15g |
| Whole wheat bread | 1 slice | 12-15g |
| Whole wheat tortilla (small) | 1 | 15-20g |
| Corn tortilla | 1 (6") | 10-12g |
| Sweet potato | 1/2 cup | 15g |
Dairy
| Food | Portion | Carbs |
| Greek yogurt (plain) | 3/4 cup | 6-8g |
| Milk | 1 cup | 12g |
| Cottage cheese | 1 cup | 6-8g |
| Cheese (hard) | 1 oz | <1g |
Legumes
| Food | Portion | Carbs |
| Black beans | 1/2 cup | 20g |
| Lentils | 1/2 cup | 20g |
| Chickpeas | 1/2 cup | 22g |
| Hummus | 1/3 cup | 12g |
Foods to Avoid or Strictly Limit
These foods cause rapid blood sugar spikes and should be avoided:
Sugary Drinks (AVOID)
- Regular soda
- Fruit juice (even 100%)
- Sweet tea
- Lemonade
- Sports drinks
- Energy drinks
- Sweetened coffee drinks
- Smoothies from shops (usually high sugar)
Sweets and Desserts (AVOID)
- Candy
- Cookies, cakes, pastries
- Ice cream (regular)
- Donuts
- Chocolate (except small amounts of dark 70%+)
- Honey, maple syrup, agave
- Jelly and jam (regular)
Refined Grains (AVOID or STRICTLY LIMIT)
- White bread
- White rice
- Regular pasta
- Bagels
- Croissants and pastries
- Most crackers
- Pretzels
- Breakfast cereals (most)
High-Sugar Fruits (LIMIT)
- Bananas (especially ripe)
- Mangoes
- Pineapple
- Grapes (large portions)
- Watermelon
- Dried fruit (all types)
Other Foods to Limit
- Fried foods
- Fast food
- Processed snacks
- Chips and crackers
- Flavored yogurts (high sugar)
- Sweetened oatmeal packets
- Granola (usually high sugar)
- Most protein bars (check labels)
Best Beverages for GD
Drink Freely:
- Water (still or sparkling)
- Unsweetened tea (hot or iced)
- Black coffee or with small amount of cream
- Water with lemon, lime, or cucumber
- Herbal tea (unsweetened)
Drink in Moderation:
- Unsweetened almond/soy milk: ~1-3g carbs per cup
- Cow's milk: 12g carbs per cup (count it)
- Diet sodas: occasional only
Printable Grocery List by Section
Produce Section:
- Salad greens and spinach
- Broccoli and cauliflower
- Bell peppers
- Cucumbers
- Zucchini
- Tomatoes
- Onions
- Garlic
- Avocados
- Berries
- Lemons and limes
- Apples (small)
Meat/Protein Section:
- Chicken breasts/thighs
- Salmon or other fish
- Eggs
- Lean ground beef or turkey
- Pork tenderloin
- Shrimp
Dairy Section:
- Greek yogurt (plain, full-fat)
- Cheese (various)
- Cottage cheese
- Butter
- Heavy cream (for coffee)
Pantry Items:
- Olive oil
- Nuts (almonds, walnuts)
- Nut butter (no sugar added)
- Canned beans (black, chickpeas)
- Quinoa
- Whole grain bread (check labels)
- Low-carb tortillas
- Salsa
- Mustard
Quick Reference: Carb Portions
One serving of carbohydrates = approximately 15 grams:
- 1 slice whole grain bread
- 1/3 cup cooked rice or quinoa
- 1/2 cup cooked oatmeal
- 1 small corn tortilla
- 1 small piece of fruit
- 1/2 cup beans or lentils
- 1 cup milk
- 3/4 cup Greek yogurt
Related Articles
- Foods to Avoid with GD – More detail on what to skip
- Failed Your Glucose Test? – What your GD diagnosis means and what comes next
- 50 Best GD Snacks – Snack ideas with carb counts
- Best Fruits for GD – Detailed fruit guide
- 20 GD Breakfast Ideas – Meal planning help
- 30 GD Dinner Ideas – Dinner inspiration
Want personalized meal plans based on this food list? Get your free custom GD meal plan designed by registered dietitians!