Managing gestational diabetes starts with making smart food choices, and having a well-prepared gestational diabetes groceries list can make meal planning easier. This guide will help you choose blood sugar- friendly foods, avoid high-glycemic options, and create a meal plan that supports a healthy pregnancy.
Focus on lean proteins, healthy fats, non-starchy vegetables, and whole grains to maintain stable blood sugar levels.
Choose low-glycemic fruits and balanced snacks to prevent blood sugar spikes and crashes.
Read food labels carefully to avoid hidden sugars and high-carb foods that may impact glucose levels.
Meal planning and budget-friendly shopping can make gestational diabetes management easier and more affordable.
A balanced gestational diabetes diet should include:
Non-starchy vegetables help regulate blood sugar levels and provide essential vitamins and fiber. Fill half your plate with these veggies:
Leafy greens (spinach, kale, romaine)
Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts)
Bell peppers
Zucchini
Eggplant
Mushrooms
Cucumbers
Tomatoes
Celery
Radishes
Asparagus
Green beans
Tip: Use frozen or canned (no added sugar/sodium) vegetables to save time and money.
Lean proteins are protein sources that are low in fat (especially saturated fat) but still rich in essential nutrients. These proteins help build muscle, regulate blood sugar levels, and support a healthy pregnancy without adding excess calories or unhealthy fats.
Choosing lean proteins is also important for managing dietary fat intake, as it helps reduce the consumption of saturated fats while promoting the intake of healthier unsaturated fats, which can improve health outcomes such as reduced inflammation and lower heart disease risk.
Skinless chicken breast
Turkey breast
Egg whites
Lean cuts of beef (sirloin, tenderloin, eye of round)
Fish (salmon, cod, tilapia, haddock – choose low-mercury options during pregnancy)
Low-fat cottage cheese
Plain Greek yogurt (high in protein, low in sugar)
Tofu & Tempeh
Lentils & Chickpeas
Black beans, kidney beans, and other legumes
Edamame (soybeans)
Regulates blood sugar – Protein slows glucose absorption, preventing sugar spikes.
Keeps you full longer – Reduces cravings and overeating.
Supports baby’s growth – Essential for fetal development.
Aids in weight management – Low in fat, high in nutrients.
Tip: Pair protein with healthy fats (avocado, olive oil, nuts) and fiber-rich carbs (quinoa, barley) for balanced meals.
Healthy fats help stabilize blood sugar and keep you satisfied:
Avocados
Nuts (almonds, walnuts, pecans)
Seeds (chia, flax, sunflower)
Olive oil & Avocado oil
Nut butters (no added sugar)
Tip: Add chia seeds to Greek yogurt or blend avocado into a smoothie for extra nutrition.
Whole grains prevent glucose spikes and provide fiber to support digestion. Including a variety of different foods in your diet is essential, as they provide essential nutrients and energy, and can help manage blood sugar levels effectively. Choose:
Quinoa
Brown rice
Whole wheat pasta & bread
Oats
Barley
Legume-based pasta (chickpea, lentil, black bean)
Almond flour & Coconut flour (lower-carb baking options)
Avoid or limit: White bread, white rice, and processed cereals, which can spike blood sugar.
Tip: Try sprouted grain bread (e.g., Ezekiel Bread) for a lower-glycemic option.
Fruits are healthy but should be eaten in moderation to avoid sugar spikes. Opting for fruits that are digested slowly can help maintain stable blood sugar levels. Choose low-glycemic index (GI) fruits like:
Berries (strawberries, blueberries, raspberries, blackberries)
Apples
Pears
Cherries
Peaches & Plums
Limit: Bananas, mango, pineapple, and dried fruits, which are higher in sugar.
Tip: Pair fruit with protein or healthy fat (e.g., apple + almond butter) to slow glucose absorption.
To learn more about the best fruit options, check out our blog 7 Best Fruits for Gestational Diabetes (Plus Ones to Avoid).
Dairy can be part of a gestational diabetes diet if you choose low-carb, high-protein options like:
Plain Greek yogurt (high in protein, low in sugar)
Cottage cheese
Unsweetened almond or coconut milk (low-carb alternatives to dairy) or protein-enriched milk
Pasteurized cheeses (for example, cheddar, parmesan, mozzarella)
Avoid: Flavored yogurts and milks with higher carbohydrate count, such as oat milk
Tip: If you don't like the texture of cottage cheese-blend it!
Stocking up on the right condiments can help add flavor to meals without unnecessary sugars or unhealthy fats.
Healthy Oils: Olive oil, avocado oil, coconut oil
Vinegars: Apple cider vinegar, balsamic vinegar, red wine vinegar
Low-Sugar Sauces: Salsa, pesto, marinara sauce (no added sugar), mustard, hot sauce
Nut & Seed Butters: Almond butter, peanut butter (unsweetened), tahini
Dips & Spreads: Guacamole, hummus, tzatziki
Herbs & Spices (to name a few): Cinnamon, turmeric, garlic powder, onion powder, basil, oregano, cumin
Avoid: Sauces with added sugars, like some BBQ sauces, ketchup, or store-bought dressings, and nut butters with added sugar or unhealthy oils.
Tip: Always read labels for hidden sugars and added unhealthy fats, and experiment with making your own sauces or dressings to control what goes into them!
Granola Bars & Cereal Bars – Many are loaded with hidden sugars and refined carbs. Choose low-sugar protein bars instead (e.g., KIND Protein Bars).
Flavored Yogurts – Packed with added sugars. Stick to plain Greek yogurt and add your own cinnamon or berries.
Fruit Juices & Smoothies – Even 100% fruit juice causes quick blood sugar spikes. Eat whole fruits instead for fiber benefits.
White Flour Bakery Goods – Foods like bagels, croissants, muffins, and white bread cause rapid blood sugar spikes. Instead, choose whole-grain options.
Candy & Sweets – High in refined sugar and lacking fiber or protein to balance glucose. Opt for dark chocolate (70%+ cocoa) in small amounts.
Soda & Sugary Drinks – Major sources of added sugar and empty calories. Swap for sparkling water, herbal tea, or flavored water with lemon/lime.
Dried Fruit – While fruit is natural, dried fruit is highly concentrated in sugar and can spike blood sugar levels quickly. Stick to fresh, whole fruit instead.
Crackers & Chips – Many processed snacks like white-flour crackers and potato chips lack fiber and can spike blood sugar. Choose whole-grain or seed-based crackers instead.
Highly Processed Foods – Minimize intake of highly processed foods such as processed snacks, chips, and convenience foods. Focus on whole, nutritious foods to support better health outcomes, especially for blood sugar management.
Just because something is sugar-free doesn’t mean it’s carb-free. With gestational diabetes, it’s essential to remember that we need to count carbs, not just sugar. Sugar-free doesn’t always mean blood sugar-friendly. Many sugar-free products still contain carbs, sugar alcohols, or hidden ingredients that can affect your glucose levels. So while they may seem like the perfect guilt-free treat, it’s important to read labels and make sure they are truly a good fit for managing gestational diabetes. A low-carbohydrate diet can be beneficial for managing diabetes, but it's important to understand that not all carbohydrates need to be severely restricted. A balanced approach to carbohydrate intake is essential for maintaining energy and blood sugar levels.
Artificial sweeteners are often used in sugar-free foods to help reduce sugar intake, but it's crucial to choose approved options and consume them in moderation. Prefer natural sweeteners like stevia, monk fruit, or allulose instead of artificial ones.
✔ Check the carb count – Some sugar-free treats still have just as many (or more!) carbs as regular versions.
✔ Watch out for sugar alcohols – Ingredients like maltitol can still spike blood sugar.
✔ Go for whole food swaps – Choosing naturally low-carb options is often the better way to go.
🍮 Sugar-Free Gelatin – A light and refreshing treat! Just be sure to check the label to make sure it’s truly low in carbs.
🍪 Sugar-Free Cookies – Not all are created equal! Many are still high in carbs, so opt for ones made with almond flour or coconut flour instead of traditional flour.
🍫 Sugar-Free Chocolate – A great option if it’s made with natural sweeteners like stevia or monk fruit (and not loaded with sugar alcohols that can cause digestive issues).
When grocery shopping, always check labels for total carbs. Some goods labelled sugar-free are actually full of carbs.
Ingredients to watch out for:
High-fructose corn syrup
Dextrose, maltodextrin, sucrose
Artificial sweeteners like aspartame
🛒 Plan ahead – Create a meal plan and stick to a list.
🛒 Buy in bulk – Save money on nuts, seeds, and whole grains.
🛒 Choose frozen veggies – Same nutrients, lower cost!
🛒 Shop at discount stores – Aldi, Lidl, and Costco offer affordable healthy options.
🛒 Use store brands – They’re often cheaper with the same quality.
No need to concentrate on low-carb or high-protein labels as these tend to be pricier. Just look for stuff that you know is naturally lower in carbs or higher in protein, and always read the labels.
Snacking helps stabilize blood sugar levels, prevents energy crashes, and keeps you satisfied between meals. Here are some easy and nutritious snack ideas, along with what to add to your grocery list!
A protein-packed, fiber-rich snack that keeps you full.
🛒 Buy: Carrots, ready-made hummus cups OR chickpeas, tahini, lemon, olive oil, garlic (to make homemade hummus)
High in protein and healthy fats, with natural sweetness.
🛒 Buy: Cottage cheese, ground cinnamon, walnuts, berries (strawberries, raspberries, blackberries, blueberries, black currant, red currant)
A crunchy, nutrient-dense snack full of protein, fiber, and healthy fats.
🛒 Buy: Raw almonds, walnuts, sunflower seeds, pumpkin seeds (unsalted for best control over sodium)
A satisfying combo of protein, healthy fats, and fiber.
🛒 Buy: Cheese sticks, whole-grain crackers
A great balance of lean protein and fiber for steady blood sugar.
🛒 Buy: Canned tuna (in water), plain Greek yogurt OR avocado (instead of mayo), mustard and pickles (for flavor), whole-grain crackers
A creamy, fiber-rich snack with natural sweetness.
🛒 Buy: Plain Greek yogurt (unsweetened), chia seeds, fresh OR frozen berries (strawberries, raspberries, blackberries, blueberries, black currant, red currant)
A delicious mix of fiber, protein, and healthy fats.
🛒 Buy: Apples, almond butter (no added sugar) OR peanut butter
Healthy fats and fiber for slow-releasing energy.
🛒 Buy: Avocados, whole-grain bread
A crunchy, protein-packed snack with fiber.
🛒 Buy: Canned chickpeas, olive oil, sea salt, smoked paprika or other seasoning (optional)
A great combination of protein and fiber for a satisfying, crunchy snack.
🛒 Buy: Cheese, air-popped popcorn
Here's a separate list for each meal with some delicious and gestational diabetes-friendly meal ideas, along with the items to buy for each. The goal is to help you stay within the recommended carb ranges while ensuring you enjoy tasty meals!
Please note: It's important to follow the carbohydrate guidelines provided by your healthcare provider, as these can vary based on your individual needs. These ideas are meant to serve as a general guide to help you stay within a balanced carb range, but always adjust based on your personal recommendations.
Avocado Toast with Boiled Egg
Serve with arugula and cherry tomatoes on the side.
🛒 Buy: Whole-grain bread, avocado, eggs, arugula, cherry tomatoes
Greek Yogurt Parfait with Chia Seeds & Berries
🛒 Buy: Plain Greek yogurt, chia seeds, mixed berries, slivered almonds, flaxseeds
Scrambled Eggs with Spinach & Feta Cheese
Serve with one slice of whole-grain or seeded toast.
🛒 Buy: Eggs, spinach, feta cheese, olive oil, whole-grain toast
Low-Carb Pancakes with Peanut Butter
Top with flaxseeds or chopped nuts, and a generous dollop of Greek yogurt.
🛒 Buy: Almond flour, eggs, baking powder, peanut butter, unsweetened almond milk, cinnamon, flaxseeds or nuts, plain Greek yogurt.
Cottage Cheese with Strawberries, Cinnamon & Walnuts
🛒 Buy: Cottage cheese, strawberries, cinnamon, walnuts, flaxseeds
Breakfast Quesadilla
Pair with a side of sliced avocado.
🛒 Buy: Low-carb tortilla, eggs, shredded cheese, bell peppers, spinach, avocado
Overnight Oats with Almond Butter & Berries
🛒 Buy: Steel-cut oats, unsweetened almond milk, Greek yogurt, almond butter, chia seeds, berries
🔹 Protein boost tip: Mix in a scoop of protein powder or use a protein shake instead of almond milk
Chia Pudding with Nuts & Berries
🛒 Buy: Chia seeds, unsweetened almond milk, cinnamon, mixed berries, chopped almonds
🔹 Protein boost tip: Mix in half a spoon of protein powder, a spoonful of nut butter, or powdered peanut butter
DIY Protein Shake
🛒 Buy: Avocado, raspberries, cottage cheese, unsweetened almond milk, chia seeds, a scoop of vanilla protein powder (optional), and a squeeze of lime juice.
String Cheese & Whole-Grain or Seeded Crackers
🛒 Buy: String cheese, whole-grain or seeded crackers
Apple Slices with Almond Butter
🛒 Buy: Apple, almond butter
Greek Yogurt with Berries
🛒 Buy: Plain Greek yogurt, mixed berries
Raw Veggies Sticks with Hummus
🛒 Buy: Fresh veggies (carrots, cucumbers, bell peppers, celery), ready-made hummus or chickpeas, olive oil, tahini, lemon, garlic (for home-made version)
Cheese & Popcorn
🛒 Buy: Cheese slices or sticks, plain popcorn
Protein or Nut Bar
🛒 Buy: Low-carb, high-protein bar
Cottage Cheese with Strawberries
🛒 Buy: Cottage cheese, strawberries
Chicken Quesadillas
🛒 Buy: Grilled chicken breast, low-carb tortillas, cheese, salsa, avocado (optional)
Taco Bowl
🛒 Buy: Ground turkey or chicken, lettuce, black beans, salsa, avocado, cheese, Greek yogurt (for topping)
Chicken Alfredo with Broccoli & Protein Pasta
🛒 Buy: Grilled chicken breast, protein or legume-based pasta, heavy cream, Parmesan cheese, garlic, butter, broccoli
Greek Chicken Bowl with Farro
🛒 Buy: Grilled chicken breast, farro, cucumber, cherry tomatoes, pasteurized feta cheese, olives, lemon, olive oil
Low-Carb Tortilla Base Pizzas
🛒 Buy: Low-carb tortillas, marinara sauce, mozzarella cheese, and toppings (pepperoni, mushrooms, etc.)
Zucchini Boats with Mashed Sweet Potatoes
🛒 Buy: Zucchini, lean ground turkey or beef, marinara sauce, mozzarella cheese, sweet potatoes, milk or cream, butter
Beef & Zoodle Bowl with Chickpeas
🛒 Buy: Lean beef strips, zucchini noodles (zoodles), cooked chickpeas, natural peanut butter, soy sauce, garlic, ginger, lime juice, sesame seeds
Burger with a Side Salad
🛒 Buy: Lean ground beef or turkey (for patties), whole-grain bun, cheese, bacon, avocado, tomato, pickles, mustard, mixed greens & tomatoes (for salad), olive oil
Chicken Wings with Roasted Sweet Potatoes & Veggies
🛒 Buy: Chicken wings, olive oil, garlic powder, paprika, sweet potatoes, mixed non-starchy vegetables (e.g. zucchini, bell peppers, broccoli), Greek yogurt (for sauce)
White Chicken Chili with Beans, Broccoli & Cauliflower Rice
🛒 Buy: Chicken breast, white beans, green chilies, onion, garlic, chicken broth, cream cheese, broccoli, cauliflower rice
Carrot Sticks with Hummus
🛒 Buy: Carrots, ready-made hummus or chickpeas, olive oil, tahini, lemon, garlic (for the home-made version)
Cottage Cheese with Tomato & Cucumber
🛒 Buy: Cottage cheese, tomato, cucumber
Celery Sticks with Peanut Butter
🛒 Buy: Celery, peanut butter
Handful of Walnuts & Berries
🛒 Buy: Walnuts, mixed berries
Greek Yogurt with Chia Seeds & Peach Chunks
🛒 Buy: Greek yogurt, chia seeds, peach
Trail Mix
🛒 Buy: Almonds, walnuts, pumpkin seeds, sunflower seeds, unsweetened dried cranberries
Roasted Chickpeas
🛒 Buy: Canned chickpeas, olive oil, sea salt, paprika or seasoning of choice
Grilled Chicken with Sautéed Spinach & Wild Rice
🛒 Buy: Chicken breast, spinach, wild rice, olive oil, garlic
Roasted chicken with mashed cauliflower & green beans
🛒 Buy: Chicken thighs, cauliflower, green beans, garlic, olive oil
Baked Salmon with Roasted Brussels Sprouts & Quinoa
🛒 Buy: Salmon fillets, Brussels sprouts, quinoa, olive oil, lemon
Turkey Meatballs with Zucchini Noodles & Marinara Sauce
🛒 Buy: Lean ground turkey, zucchini (for noodles), marinara sauce, Parmesan cheese
Stuffed Bell Peppers (with ground beef or turkey)
🛒 Buy: Bell peppers, lean ground beef or turkey, quinoa, diced tomatoes, onion, garlic, cheese
Eggplant Parmigiana
🛒 Buy: Eggplant, marinara sauce, mozzarella cheese, Parmesan cheese, olive oil
Chicken Milanese with Cheesy Mash
🛒 Buy: Chicken breasts, flour (whole wheat or almond), eggs, olive oil, parsley, cauliflower, Parmesan cheese, milk or cream, butter
Cod with Lentils & Roasted Brussels Sprouts
🛒 Buy: Cod fillet, cooked lentils, Brussels sprouts, olive oil, garlic, lemon
Stuffed Sweet Potato with Chicken & Spinach
🛒 Buy: Sweet potatoes, shredded chicken, fresh spinach, garlic, olive oil, cheese (optional)
Spaghetti Squash with Meat Sauce
🛒 Buy: Spaghetti squash, ground turkey or beef, marinara sauce, Parmesan cheese
Dark Chocolate & Almonds
🛒 Buy: Dark chocolate (85% or higher), almonds
Greek Yogurt with Peanut Butter & Strawberries
🛒 Buy: Greek yogurt, peanut butter (no sugar added), strawberries
Apple Slices with Almond Butter
🛒 Buy: Apple, almond butter
Cheese with a Handful of Walnuts
🛒 Buy: Cheese slices or sticks, walnuts
Chia Seed Pudding
🛒 Buy: Chia seeds, almond milk (unsweetened), nut butter, vanilla extract, stevia or other sweetener (optional)
Popcorn & Cheese
🛒 Buy: Plain popcorn, cheese slices or sticks
Hard-Boiled Eggs & Raw Veggie Sticks
🛒 Buy: Eggs, fresh veggies (e.g. cucumber, bell pepper, celery, carrot)
Having a well-planned gestational diabetes shopping list makes it easier to choose nutrient-dense, blood sugar-friendly foods that support both you and your baby. Focus on whole foods, lean proteins, healthy fats, and fiber-rich, low-glycemic carbs to help maintain steady blood sugar levels. With the right ingredients on hand, preparing balanced meals and snacks becomes simpler, reducing stress and making healthy eating more enjoyable.
Unless it’s an obvious protein or doesn’t come in a prepackaged form—always read the label. Hidden sugars and carbs can sneak into unexpected foods, so checking nutrition facts is key.
And don’t forget to share your shopping must-haves with HIgedi app users—someone else might be looking for exactly the same game-changing find! 🛒✨
Remember: Every pregnancy is unique, so always follow the recommendations of your healthcare provider.
1. What should I focus on when grocery shopping for gestational diabetes?
Look for high-protein foods, fiber-rich carbohydrates, and healthy fats to help keep blood sugar stable. Focus on lean proteins (chicken, eggs, tofu), whole grains (quinoa, whole wheat bread), non-starchy vegetables (spinach, bell peppers), and healthy fats (avocado, olive oil, nuts).
2. What are the best carb choices for gestational diabetes?
Choose slow-digesting, fiber-rich carbs like:
Whole-grain bread and tortillas
Brown rice, quinoa, and farro
Legumes (lentils, chickpeas, black beans)
Starchy vegetables in moderation (sweet potatoes, squash)
Low-glycemic fruits (berries, apples, pears)
3. What snacks should I have on hand?
Good snack options include:
Nuts & seeds
Cheese sticks with whole-grain crackers
Natural Greek yogurt with berries
Hard-boiled eggs with hummus
Veggies with guacamole
4. What foods should I avoid or limit?
White bread, white rice, fruit juices, sugary cereals, candy, soda, and processed snacks like chips or pastries. These can spike blood sugar levels quickly.
5. Are there good store-bought drinks for gestational diabetes?
Yes! Stick to unsweetened beverages like:
Water (plain or infused with lemon/cucumber)
Unsweetened almond or coconut milk
Herbal teas
Electrolyte drinks (low or no added sugar)
6. Can I still have sweets or desserts?
Yes, in moderation and balanced with protein! Choose higher-protein, lower-carb desserts and ensure you're pairing them with enough protein to help prevent blood sugar spikes. Truly, no food is completely off-limits with gestational diabetes (aside from standard pregnancy restrictions), but some choices are better than others. For example, if you're craving chocolate, opt for dark chocolate (70% or higher). If you're craving baked goods, go for versions made with almond flour instead of white flour.
7. Do I need to buy organic?
Organic is optional! If you want to prioritize, focus on organic dairy, meats, and thin-skinned fruits/veggies (like berries and spinach) to reduce pesticide exposure.
8. Should I meal plan for gestational diabetes?
Yes! Planning meals helps balance carbs, protein, and fiber, making blood sugar management easier. Prepping proteins, chopping veggies, and portioning snacks in advance saves time and helps you stay on track.
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