Receiving a diagnosis of gestational diabetes is terrifying. You feel alone, worried about your growing baby, unsure of who to turn to for support, and the icing on the cake is that you are hungry but have no idea what to eat! Breakfast options for gestational diabetes are often some of the the most challenging since blood sugars tend to run higher in the morning. 

Gestational diabetes is a type of diabetes that develops during pregnancy. It happens when your body can’t make enough insulin to handle the elevated blood sugar levels caused by hormones secreted by the placenta during pregnancy. Sometimes women already have pre-diabetes or type 2 diabetes and don’t find out until they are diagnosed with gestational diabetes during pregnancy.

To successfully manage gestational diabetes, diet adjustments and sometimes medications are needed. Let’s take a look at some considerations for breakfast options for gestational diabetes.

Some of the links below contain affiliate links. This means that if you click on a link and purchase a product, I may get a small commission at no cost to you. This information is for educational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare professional before making any changes to your diet or lifestyle, especially during pregnancy.

Key Nutrients for Breakfast Options for Gestational Diabetes

The three main macronutrients that give us energy are protein, fat, and carbohydrates. Each of these three macronutrients has a different impact on the blood sugar. Carbohydrates have the biggest impact. Let’s take a look at each in more detail:

Carbohydrates

When we digest carbohydrates, our bodies break them down into sugar which causes blood sugar levels to go up. For this reason, carbohydrates are the macronutrient that have the most significant impact on the blood sugar.

Carbohydrates are found in grains (bread, pasta, rice, crackers, cereal), legumes (beans, peas, lentils), starchy vegetables (potatoes, peas, corn), fruit, milk, and yogurt.

While carbohydrates have many benefits, it is important to learn when and how much to eat when you have gestational diabetes. A Registered Dietitian can help you determine exactly how many carbs you should consume at meals and snacks.

Fiber

Fiber is a type of carbohydrate that is not fully digested by the body. It takes longer to digest than other types of carbohydrates which can help keep blood sugar levels steady and keeps you feeling full. Fiber is also fantastic for helping to prevent or relieve constipation, which is another common complaint during pregnancy.

Examples of good sources of fiber include whole grains, fruits, vegetables, beans, and legumes.

Protein

Protein helps stabilize blood sugars and helps you feel full. It does not impact the blood sugar much so while there is no need to closely monitor protein consumption for blood sugar concerns, you will want to make sure you are getting adequate amounts of protein to support your growing baby. 

At least 80 grams of protein daily is recommended for most pregnant women, however it is best to consult with a registered dietitian to determine exactly how much protein is best for you.

Examples of protein sources include eggs, greek yogurt, cottage cheese, poultry, fish, and lean meats. 

Healthy Fats

Healthy fats are an essential part of a balanced diet during pregnancy. They provide energy for both you and your baby, and they play an important role in your baby’s development. Like protein, fats also help to slow down digestion and support satiety. Fats help to stabilize the blood sugar and they do not cause blood sugar spikes.

Examples of sources of healthy fats include avocados, nuts, seeds, fatty fish, and olive oil.

12 Easy and Delicious Breakfast Options for Gestational Diabetes

Many women with gestational diabetes find that they need to limit their carbs more at breakfast than they do at lunch and dinner due to being more insulin-resistant in the morning. Here are some of our favorite breakfast options:

On-the-Go Options 

• Greek yogurt topped with berries and nuts.
• Whole wheat toast topped with nut butter.
• Low sugar smoothie with unsweetened almond milk, berries, and spinach.
• Low-carb protein bars. TRUBAR protein bars are a perfect option with 12 grams of protein, 11 grams of fiber, and only 23 grams of total carbs. They do not contain any artificial sweeteners or sugar alcohols (use this link or the code ABCNUTRITIONSOLUTION10 for 10% off).

Make-Ahead Meals  

• Overnight oats made with chia or flax seeds, nuts, berries, and low-sugar yogurt or unsweetened almond milk.
• Egg muffins with vegetables, chopped turkey sausage, and cheese.
• Chia seed pudding with fruit and nuts.
• Crustless spinach and feta quiche.

Hot and Savory Options  

• Whole-wheat toast topped with avocado and scrambled eggs.
• Omelet with veggies and cheese.
• Breakfast burrito on a low-carb tortilla with scrambled eggs, beans, cheese, and salsa.
• Baked egg on a tortilla (a great low-carb quiche hack)!

Additional Tips for Success 

• Planning and prepping breakfast meals in advance can help you feel less stressed about what to eat on busy morning.
• Adjust portion sizes and the amount of carbs you consume based on the feedback you get from your post-meal blood sugar levels.
• Drink plenty of water every day to stay hydrated. 
• Make sure to include protein and healthy fat sources with the carbohydrates in your breakfast meal to help prevent your blood sugar from spiking while keeping you full and energized.
• The book Real Food for Gestational Diabetes by Lily Nichols is a fantastic book written by a registered dietitian that specializes in prenatal nutrition and gestational diabetes. I highly recommend this book for anybody with gestational diabetes.
• Dislike or burnt out on eggs? Check out this post about Low carbohydrate breakfast ideas without eggs.

Conclusion 

Consuming a balanced, low-carb breakfast daily is crucial for managing gestational diabetes. Breakfast does not have to be boring or repetitive! Use the tips in this article along with your own creativity to come up with delicious, low-carb options that you will want to continue to eat even after your baby is here.

As mentioned earlier, meeting with a registered dietitian is a great way to ensure you are getting the nutrients your growing baby needs while balancing your blood sugars. You can sign up for a virtual session directly with me through Nourish (this is 100% covered by insurance for most people!)