Are Carbs Required for Pregnancy?

Pregnancy is a time when what you eat becomes even more important. Your body needs extra nutrients to support both your health and the growth of your baby. One nutrient that often comes up in discussions is carbohydrates. But are carbs really needed during pregnancy? Understanding their role can help you make better food choices for you and your baby.

In the sections that follow, we will explain why carbohydrates can be beneficial during pregnancy, which sources are best, and how to balance them with other important nutrients. This will give you practical tips to keep both you and your baby healthy.

Understanding Carbohydrates and Their Role in Pregnancy

Carbohydrates and fat are vital sources of energy for everyone, especially during pregnancy. Carbohydrates break down into glucose, which fuels both the mother's body and the growing baby. During pregnancy, there's an increased demand for energy, making carbohydrates essential for meeting this need. Research has looked at blood sugar levels in normal, healthy pregnant women and found that blood sugar levels consistently trend 20% lower than blood sugar in non-pregnant women. The pregnant body is literally obsessed with keeping blood sugar as low as possible in pregnancy to move that glucose through the placenta and to the baby.

Glucose is fuel all the fetus's organs and tissues throughout pregnancy and is vital for the baby's brain development. The developing brain needs a constant supply of glucose for proper growth. Customized carbohydrate intake to each woman's insulin sensitivity plays a role in maintaining normal blood sugar levels. Stable blood sugar levels from the right amount of carbohydrates help reduce the risk of gestational diabetes and keep both the mom and baby healthy.

Carbs come in two main types: simple and complex. Simple carbs, found in foods like candies and sodas, provide quick energy aka a spike in blood sugar but lack essential nutrients. Complex carbs, found in whole grains, fruits, and vegetables, offer steady energy and are packed with vitamins and minerals.

Benefits of Carbohydrates for Pregnant Women

Carbohydrates offer several benefits during pregnancy that are hard to overlook. First and foremost, they provide the energy needed for daily activities and bodily functions. Pregnancy demands more calories and nutrients, making carbs an important part of the diet.

Another benefit is the fiber content in many carbohydrate-rich foods. Fiber helps with digestion and prevents constipation, a common issue during pregnancy. Whole grains, fruits, and vegetables are excellent sources of fiber that can keep the digestive system running smoothly.

Carbs in the first trimester also help prevent excessive fatigue. In the first trimester, the body is more insulin sensitive and thrives with a diet higher in healthy complex carbohydrates. It’s also when the body is usually the most tired. Low energy levels can affect your mood and overall well-being. Eating complex carbs such as steel cut oats and whole fruit can provide long-lasting energy, keeping you active and alert throughout the day. Balanced energy levels are crucial for coping with the physical and emotional challenges of pregnancy. 

Also in the first trimester, carbs are important for managing morning sickness. Easy-to-digest carbohydrate foods like crackers or toast can help settle an uneasy stomach. These small, frequent meals can ease nausea and keep you feeling better. By incorporating beneficial carbohydrates into your diet, you support your health and enhance your pregnancy experience. As the pregnancy progresses, eating less carbohydrates and more protein and fat should be the focus because the body becomes more insulin resistant and is also when gestational diabetes is diagnosed. 

Best Sources of Carbohydrates During Pregnancy

Choosing the right sources of carbohydrates is important for a healthy pregnancy. Not all carbs are created equal, so it is crucial to opt for nutrient-dense options that provide energy and essential nutrients without excessive sugar.

1. Whole Grains: Highest fiber grains include teff (8 grams/cup cooked), kernza (18 grams/cup cooked), wild rice (3 grams/cup cooked), amaranth (5 grams/cup cooked), quinoa (5 grams/cup cooked), and whole wheat bread are excellent sources of complex carbs. They offer fiber, vitamins, and minerals that support both you and your baby.

2. Fruits: Fruits like apples, bananas, and berries provide natural sugars, essential vitamins and antioxidants. They are also easy to digest and can help keep you feeling energized.

3. Vegetables: Root vegetables like sweet potatoes, peas and carrots contain carbs and are packed with nutrients. Leafy greens and other vegetables also count towards your daily carb intake and offer numerous health benefits.

4. Legumes: Beans, lentils, and chickpeas are good sources of carbohydrates and protein. They also contain fiber, which helps with digestion. Soak or sprout them for added digestibility. 

5. Dairy Products: Even milk, yogurt, and some cheese can provide carbs in the form of lactose. These products also offer calcium, which is important for bone health.

Selecting a variety of these carbohydrate sources ensures you receive a balanced mix of nutrients. You can mix and match these foods in your daily diet to keep meals interesting and nutritious.

Balancing Carbohydrates with Other Nutrients

While carbs are essential, amounts consumed should vary for each person. A high-carbohydrate diet is not the best option for women with higher blood sugar. Given the current state of affairs in the US, 49-52% of adults have either diabetes or prediabetes (most undiagnosed), so suggesting that all women eat a high-carbohydrate diet  in pregnancy (i.e. one that raises blood sugar) is not best practice. (JAMA, 2015).

it is also important to balance them with other nutrients. This ensures you and your baby get the full range of vitamins and minerals needed for a healthy pregnancy.

Proteins: Include meats, seafood, poultry, fish, eggs, and legumes. These are crucial for the development of the baby's tissues and muscles.

Fats: Healthy fats, such as those from avocados, nuts, extra virgin olive oil, and dairy are important for brain development. They also provide long-lasting energy.

Vitamins and Minerals: Make sure you are getting enough iron, calcium, and folic acid in the form of folate. These are vital for preventing anemia, building strong bones, and supporting overall growth.

Hydration: Drink plenty of water to help your body use nutrients effectively. Staying hydrated also helps prevent common pregnancy issues like constipation and swelling. Sugar free electrolytes might also be beneficial. 

Combining these nutrients with the right carbohydrates can make your diet balanced and beneficial. This will help ensure both you and your baby stay healthy throughout the pregnancy.

Conclusion

Carbohydrates are a key part of a healthy pregnancy diet. The proper amounts can be determined by ideally by pre-pregnancy insulin or A1C levels OR by early pregnancy levels. When intake is personalized correctly, carbohydrates provide the energy needed for you and your baby, support normal blood sugar levels, and offer essential nutrients. By choosing the best sources of carbohydrates and balancing them with proteins, fats, and other vitamins, you can create a nutritious diet that supports both you and your baby.

At Thrive Nutrition, we understand the unique nutritional needs of pregnant women. For personalized guidance on how to balance your diet and ensure you are getting the right nutrients, contact us today and learn how our virtual licensed nutritionist in MN can support your health journey. Also as a bonus, pregnant women can use their insurance for free nutrition consultations!