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Sunday, September 20, 2020

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quinoa porridge

Membership Recipes

Quinoa Porridge

16th May 201820th July 2020 Jo Paterson porridge, quinoa, quinoa porridge

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New FREE recipe for you all to enjoy! Here’s my

New FREE recipe for you all to enjoy!

Here’s my Chocolate Tart!

There’s a couple of options with this recipe; you can make plain sweet pastry cases like these, or chocolate pastry cases. You can make smooth chocolate filling, change the dark chocolate flavour to things like orange or mint and if you would like a more praline type filling you can do what I did and add blitzed hazelnuts too!

This recipe is nut free unless you choose to add additional nuts into the filling

It is low carb, contains no added sugars, is gluten free, wheat free (because swapping sugar for sweetener in sweet recipes doesn’t make a cake/dessert low carb enough so my recipes do not contain plain or self-raising flour) and it is vegetarian too

The raspberries are optional but work fantastically 👌🏻 and due to the ingredients used these tarts are self-paired even with adding the raspberries on top! This means the tarts do not need to be paired with more protein and/or fat to help them be tolerated, although a spot of OPPO ice cream or a dash of cream works well 😜

Use the link in my bio @gestational_diabetes_uk to find the recipe index and look for ‘chocolate tart’ or if reading this on Facebook here is a direct link: www.gestationaldiabetes.co.uk/chocolate-tart/

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#josgdrecipes #josgdbakes #mealonthewall #todaysmealonthewall #chocolatetart #chocolatetarts #chocolateandraspberrytart #lowcarbtarts #lowcarbtart #lowcarbrecipes #lchf #lowcarbnotketo #lowcarbdessert #glutenfreetart #gestationaldiabetesdiet #gestationaldiabetes #gdfriendly #gestationaldiabetesfriendly

And it’s happening again, charging for webinars

And it’s happening again, charging for webinars and courses to learn about gestational diabetes 😡 From £20 - hundreds of $
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I’ve had to stop following a lot of med professionals accounts on Instagram as it’s really starting to anger me that they are using GDM as a condition to make money (on top of their paid jobs!)
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When I launched my GD UK membership for recipes & meal plans I got a lot of abuse over charging GD women for information. But as a stay-at-home Mum I needed a way to fund a professional website & my work involved (it’s just me, not a team of people working behind the scenes or group of researchers). BUT it has always been the extra convenience that is in the membership; extra recipes & meals plans at a very small cost of £5/£7 a month with a min 1 month fee (not the amounts that many of these webinars are charging)
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All the information you NEED to know to follow a great GD diet & a wealth of other evidence-based information from diagnosis through to birth & beyond is absolutely FREE for anyone to use. I would never charge for that info as it should be readily available for free to anyone that needs it!
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I get so many emails from private dietitians/nutritionists who want to collaborate with me but this sadly is not for the benefit of anyone but making money for themselves & many of which want to alter some of the info I give, being professionals & ‘knowing more than me’
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Please note: I will not now nor will I ever sell out to a private dietitian/nutritionist/company who wants to change my information & charge GD or diabetic pregnant mothers for the pleasure of providing basic dietary info. This is not what Gestational Diabetes UK is about. It is about helping and supporting as many pregnant women with diabetes as possible for FREE so that they can achieve the best possible outcomes alongside their NHS teams 🙌🏼
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⚠️So be mindful what you pay & sign up for ladies. If you have the cash to splash, then that’s completely up to you. But NO ONE should have to pay for this basic information on how to get the BEST possible pregnancy & birth with GD! 😡
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#gestationaldiabetes #diabetesinpregnancy #pregnancydiabetes #diabeticpregnancy

Factors that impact blood glucose levels (other th

Factors that impact blood glucose levels (other than food) to raise levels ⬆️ OR to lower levels ⬇️ Some factors can cause rollercoaster levels 🎢 meaning they can drop then spike, then drop & spike again...
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😴🥱Poor sleep & tiredness ⬆️
🤒🤢 Illness/sickness/vomiting ⬆️⬇️🎢
🥵💧De-hydration ⬆️
☀️🛀 Heat (warm weather & hot baths/showers) ⬆️⬇️
💊 💉 Steroids & some other medications ⬆️⬆️⬆️
🍏⏱ How often you eat (going long periods between eating can cause higher levels!) ⬆️🎢
🏃🏾‍♀️🏊🏻‍♀️ Exercise (exercise lowers BGLs) ⬇️
😤😖 Stress ⬆️
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So try to RELAX this weekend ladies! It’s important for your BGLs!! ♥️
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#gestationaldiabetes #type2diabetes #type1diabetes #diabetic #diabeticpregnancy #bloodglucose #bloodglucoselevels #bloodsugar #bloodsugars #bloodsugarlevels #pregnancydiabetes #gduk #gdukmums #HbA1c #A1c #MODY #LADA #highriskpregnancy #happyweekend #weekendvibes
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I’ve been baking this week, 2 new GD UK membersh

I’ve been baking this week, 2 new GD UK membership recipes!!
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🔜 I haven’t launched them yet as I need to do the boring bit (typing up the recipes) so whilst I’m getting on with that, tell me which would you choose?
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Tell me below ⬇️
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🍫 𝙲𝚑𝚘𝚌𝚘𝚕𝚊𝚝𝚎 & 𝚁𝚊𝚜𝚙𝚋𝚎𝚛𝚛𝚢 𝚁𝚘𝚞𝚕𝚊𝚍𝚎 օʀ
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🍓 𝚅𝚊𝚗𝚒𝚕𝚕𝚊 𝚂𝚠𝚒𝚜𝚜 𝚁𝚘𝚕𝚕 (𝚠𝚒𝚝𝚑 𝚏𝚛𝚎𝚜𝚑 𝚌𝚛𝚎𝚊𝚖 & 𝚋𝚎𝚛𝚛𝚒𝚎𝚜)
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𝙾𝚁 𝚖𝚊𝚢𝚋𝚎 𝚢𝚘𝚞’𝚍 𝚏𝚊𝚌𝚎 𝚙𝚕𝚊𝚗𝚝 𝚎𝚒𝚝𝚑𝚎𝚛?! 😜
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Both recipes are low carb, contain no added sugar, are gluten free & nut free, one is coconut free & both are vegetarian
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and yes, I am working on a Christmas Yule Log based on this new recipe too!!! 👀 this space!🎅🏻
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#GDUKMembershipRecipe
#Chocolateroulade #chocolateandraspberryroulade #freshcreamcake #swissroll #roulade #vanillaswissroll #lowcarbcakes #lowcarbroulade #lowcarbswissroll #haveyourcakeandeatittoo #josgdrecipes #mealonthewall #todaysmealonthewall #josgdbakes #gestationaldiabetescake #gestationaldiabetespudding #gestationaldiabetesdessert #gdfriendly #gestationaldiabetesfriendly #diabetic #lowcarb #lchf #diabeticpregnancy #type2pregnancy #type1pregnancy #8goldenrules #gdfoodpairing #nevereatanakedcarb #lowcarbrecipes

Another option for leftover spag bol mince is my M

Another option for leftover spag bol mince is my Mince and potato bake
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Using my leftover spag bol mince, with sliced par-boiled potatoes and the cheese sauce I use in my cauliflower cheese recipe, this is a great way of using up leftovers but getting a comforting meal, made from scratch that will give nice stabilised blood glucose levels
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Remember this is a low carb diet, not keto. We’re not aiming to completely eliminate carbs from the diet, but reduce them and pair them well. This gives us energy and avoids us going into high levels of ketosis which some Doctors will raise concerns over.
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If you really struggle with potato then it can be subbed for other root vegetables instead
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#MinceAndPotatoBake #KeepItSimple #ComfortFood #MinceAndTatties #LowCarbNotKeto #JosGDRecipes
#GDUKMums #TeamGDUK #GestationalDiabetes #GestationalDiabetesDiet #8GoldenRules #GDFoodPairing #DiabetesInPregnancy #PregnancyDiabetes #GestationalDiabetesSucks #DiagnosedWithGestationalDiabetes #Diabetes #GDDiagnosis #GestationalDiabetesMeals #RealFoodForGD #RealFoodForGestationalDiabetes #JustEatRealFood #LCHF #LowCarb #LowerBloodSugarLevels #GestationalDiabetesUKMums #GDUK #GestationalDiabetesMealPlan #GestationalDiabetesSupport #GestationalDiabetesUK

This is my spag bol recipe leftovers, chilled, the

This is my spag bol recipe leftovers, chilled, then layered with more cheese and re-cooked in the oven to change it into a ‘pasta bake’
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You may think why bother with the extra step of making it into a pasta bake, but there is more than the benefit of the crispy topping of cheese to this...
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If you struggle to tolerate pasta, it may not be the best carb for you (as we all tolerate some carbs better than others). However if you do tolerate it but see levels increasing even when the pasta is well-paired with protein & fats, you can try this hack!
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A research study, Method of Food Preparation Influences Blood Glucose Response to a High-Carbohydrate Meal: A Randomised Cross-Over Trial, Hodges. C et al. 2019, backed up findings by BBC Trust Me I’m a Doctor TV Show where they found that 𝙚𝙖𝙩𝙞𝙣𝙜 𝙘𝙤𝙤𝙠𝙚𝙙 𝙘𝙤𝙤𝙡𝙚𝙙 𝙥𝙖𝙨𝙩𝙖 𝙧𝙚𝙙𝙪𝙘𝙚𝙙 𝙩𝙝𝙚 𝙨𝙥𝙞𝙠𝙚 𝙞𝙣 𝙗𝙡𝙤𝙤𝙙 𝙨𝙪𝙜𝙖𝙧 𝙡𝙚𝙫𝙚𝙡𝙨 𝙖𝙣𝙙 𝙧𝙚𝙝𝙚𝙖𝙩𝙞𝙣𝙜 𝙩𝙝𝙚 𝙘𝙤𝙤𝙠𝙚𝙙 𝙥𝙖𝙨𝙩𝙖 𝙖𝙘𝙝𝙞𝙚𝙫𝙚𝙙 𝙚𝙫𝙚𝙣 𝙡𝙤𝙬𝙚𝙧 𝙗𝙡𝙤𝙤𝙙 𝙨𝙪𝙜𝙖𝙧 𝙡𝙚𝙫𝙚𝙡𝙨 𝙬𝙞𝙩𝙝 𝙖 𝙛𝙖𝙨𝙩𝙚𝙧 𝙧𝙚𝙩𝙪𝙧𝙣 𝙩𝙤 𝙗𝙖𝙨𝙚𝙡𝙞𝙣𝙚 𝙡𝙚𝙫𝙚𝙡𝙨! This is due chemical changes after cooling and then reheating turning it into resistant starch
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To read this research study, please use the link in my bio @gestational_diabetes_uk labelled ‘Study on Food Preparation’
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Get my spag bol recipe at www.gestationaldiabetes.co.uk/spaghetti-bolognese/ or use the link in bio to find the recipe index
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#carbhacks #resistantstarch #reheatcookedcooledpasta #betterbloodglucoselevels #betterbloodsugarlevels #pastabake #mincepastabake #spagbol #gdfriendly #gestationaldiabetes #gestationaldiabetesdiet #gestationaldiabetesfood #gestationaldiabetestips #gestationaldiabetesfriendly #diabeticdiet #pregnancydiabetes #gestationaldiabetesmeals #gestationaldiabetesmealinspiration #diabetesinpregnancy #pregnantdiabetic #diabeticpregnancy #type2pregnancy #gduk #gdukmums #josgdrecipes #mealonthewall #todaysmealonthewall #lowercarb #lowcarbNOTketo #lchfpregnancy

I think it’s very easy to get hung up on your bl

I think it’s very easy to get hung up on your blood glucose levels during a diabetic pregnancy and feel that you will be judged on the results you are getting
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Monitoring blood glucose is something that we can do for our own and our baby’s benefit. It is a fantastic tool that both us as mothers can use and the medical professionals can use to gage how well our insulin resistance is going and use this info to formulate part of our care plans in order to achieve the best possible results
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Blood glucose levels provide vital information in order for us to manage this condition the best we can
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The amount of times I’ve heard mothers in my Facebook group saying that they are worried or scared they will be told off by their diabetes team for their levels is quite shocking 😢
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No one should be made to feel bad about their blood glucose levels and there needs to be a good understanding between the mother and the medical professional/s around the hard work and effort that goes into continually monitoring blood glucose levels, the constant planning and eating foods/drinks and then the outcomes of these results
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Whilst some mothers may need lots of guidance around making the best choices and the risks of uncontrolled GD explained in a understanding yet informative way, they should also not feel threatened, judged or scared from these meetings
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🅨🅞🅤🅡 🅑🅛🅞🅞🅓 🅖🅛🅤🅒🅞🅢🅔 🅛🅔🅥🅔🅛🅢 🅓🅞 🅝🅞🅣 🅓🅔🅕🅘🅝🅔 🅨🅞🅤!
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I know it feels like life revolves around trying to achieve these target numbers but the results are purely information to help make the best plan
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Monitor your levels for YOU and YOUR BABY, but even if they are way off the targets you’ve been set, it doesn’t mean you’re doing anything wrong or you are a bad mama!!
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Just like myself in all 3 of my GD pregnancies, you might just need more help from meds/insulin or doses continually tweaked to keep chasing those numbers AND THAT’S OK 👍🏻
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#GDUK #GDUKMums #TeamGDUK #GestationalDiabetesUK #GestationalDiabetesUKMums #GestationalDiabetes #GestationalDiabetesDiet #GDPregnancy #DiabeticPregnancy #DiabetesInPregnancy #HighRiskPregnancy #Pregnant #Diabetic #PregnantDiabetic #Type2Pregnancy
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I get, I honestly do get it. After having 3 GD pre

I get, I honestly do get it. After having 3 GD pregnancies myself (2 of those from the very start of pregnancy) and a fear of needles, the last thing I WANT to do is poke myself with a lancet to test my blood glucose levels 7+ times a day!
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BUT I also know that it’s actually lucky that GD is a condition that I can have an element of power over, when there’s so many other conditions that you get absolutely no control over
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GD is a condition I can track and get a good idea of what’s happening in my body and to my baby, which means I can make the necessary changes to diet and meds alongside my medical professionals so that I get the best outcomes for my baby
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Burying your head in the sand, purposely missing tests, or taking time off from testing is such a wasted opportunity to take back a small amount of control over this rubbish diagnosis and will do nothing to help manage GD
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Would you allow your child to cross a road without telling them the importance of checking for traffic first?
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Why put your child at risk and carry on oblivious?
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Take back the control - we don’t have much, but we do have this!
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(And I know for some of you this is a major thing to deal with. I’m not good with needles at all, but I have been able to get through it. If you need help because you can’t cope with testing blood glucose levels then please don’t suffer in silence. Speak to your diabetes team who should be able to help & support you with this)

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#GDUK #GDUKMums #TeamGDUK #GestationalDiabetesUK #GestationalDiabetesUKMums #GestationalDiabetes #GestationalDiabetesDiet #GDPregnancy #DiabeticPregnancy #pregnantdiabetic #DiabetesInPregnancy #Type2pregnancy #type1pregnancy #HighRiskPregnancy #GlucoseToleranceTest #GDDiagnosis #BloodGlucose #BloodSugar #BloodGlucoseLevels #BloodSugarLevels

#unplug #unwind #selfcare #selflove #YOUmatter #GD

#unplug #unwind #selfcare #selflove #YOUmatter #GDUKMums #TeamGDUK

A sliding scale (variable rate intravenous insulin

A sliding scale (variable rate intravenous insulin infusion) is an intravenous drip with insulin & glucose, two separate lines which enter the hand or wrist via one point.
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The sliding scale helps to stabilise BG levels by adding glucose if levels drop too low, or by adding insulin if levels raise too high.
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BG levels are monitored frequently by manually testing (finger pricking) and the sliding scale is adjusted manually as required.
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I’m writing this post to provide you with information around the use of the sliding scale as we have see too many mothers in our support group being told that they will be on one during their labour as per protocol.
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The NICE guidelines around the use of a sliding scale during a diabetic labour are as follows:
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“Blood glucose control during labour and birth
1.4.10 Monitor capillary plasma glucose every hour during labour and birth in women with diabetes, and ensure that it is maintained between 4 and 7 mmol/litre.
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1.4.11 Intravenous dextrose and insulin infusion should be considered for women with type 1 diabetes from the onset of established labour.
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1.4.12 Use intravenous dextrose and insulin infusion during labour and birth for women with diabetes whose capillary plasma glucose is not maintained between 4 and 7 mmol/litre.”
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If you have stable, well controlled BG levels throughout pregnancy & labour, then a sliding scale is not going to be necessary.
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If however, there are concerns over the control of your levels, then it would be advisable.
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But if a sliding scale is being used as per a ‘hospital policy’ i.e. just because you have a label of gestational diabetes, rather than assessing your individual needs, then you may want to discuss the option of only using a sliding scale IF and WHEN necessary (if your BG levels go outside the 4.0-7.0mmol/L recommendation) as part of your birth plan.
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Read the full post @ www.gestationaldiabetes.co.uk/sliding-scale/
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#SlidingScale #Insulin #InsulinInfusion
#GDUK #GDUKMums #TeamGDUK #GestationalDiabetesUK #GestationalDiabetesUKMums #GestationalDiabetes #DiabeticPregnancy #HighRiskPregnancy #BloodGlucose #BloodSugar

Worried about what to pack in your hospital bag fo

Worried about what to pack in your hospital bag for a gestational diabetes birth?
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We have you covered!
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With the help of hundreds of GD mothers from my Facebook group, we put together this extensive hospital bag list which includes a snack list to help keep energy levels high & blood glucose levels stable
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Stabilised blood glucose levels are so important during labour, not only will it ensure you feel the best you can, means you can avoid the intervention of needing a variable rate insulin infusion (sliding scale), but it also helps your baby regulate their own insulin production ready for when they’ve been born. This means they are less likely to suffer with hypoglycaemia (low blood glucose levels) which is a common side effect of babies born to diabetic mothers
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Find a link to the hospital bag list through my link in my bio @gestational_diabetes_uk
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or if you’re reading this on Facebook, use this direct link: www.gestationaldiabetes.co.uk/hospital-bag-list/
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#hospitalbaglist #GDhospitalbaglist #gestationaldiabeteshospitalbag
#GDUK #GDUKMums #TeamGDUK #GestationalDiabetesUK #GestationalDiabetesUKMums #GestationalDiabetes #GestationalDiabetesDiet #GDPregnancy #DiabeticPregnancy #DiabetesInPregnancy #type2pregnancy #HighRiskPregnancy #Induction #csection #naturalbirth #GDDiagnosis #BloodGlucose #BloodSugar #BloodGlucoseLevels #BloodSugarLevels #GDsnacks #gestationaldiabetessnacks #hospitalbag #beprepared #hospitalbirth #hospitalbagspacked #gestationaldiabetesbirth

Let’s talk sugar... ⠀ We all know that normal

Let’s talk sugar...
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We all know that normal sugar (cane or beet sugar) will raise blood glucose levels rapidly and makes controlling BGLs hard and so the majority of mothers diagnosed with diabetes in pregnancy will avoid eating additional sugar
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However many make the mistake of replacing sugar with other forms of natural sugar, many of which will still impact blood glucose levels the same or close to the same as sugar!
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Let’s take a look at the GI (glycemic index) of these different sugars. The GI is an indication of the impact a good has on blood glucose levels
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🥄 Sugar (AKA Maltodextrin, Maltose, Dextrose, Glucose & Sucrose) ranges from 65-110
🟡Golden Syrup 60
⚫️Molasses 55
🍁Maple Syrup 54
🍯 Honey 50
🟤Date Syrup 47
🥥 Coconut Sugar 35
🌵Agave Nectar 15
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As you can see, the different forms of sugar all vary on the impact on BGLs, however in the knowledge that carbs raise BGLs, adding these other forms of sugar into meals, drinks and recipes is only going to make maintaining BGLs much harder
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The best sweeteners I have found which can safely be added into the diet are sugar alcohols (AKA polyols)
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My preferred natural sweeteners are xylitol due to its wide availability such as @totalsweetxylitol which has a GI of 12. However if you suffer with gastric sensitivities such IBS you may find xylitol triggers gastric upset, in which case I recommend Erythritol sweeteners which have an even lower GI of 1!
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With gestational diabetes we have a limited time to control our blood glucose due to the impact it has on the baby. Hit the ground running by making the best possible choices. More info @ www.gestationaldiabetes.co.uk/sweeteners/
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#teamgduk #gdukmums #sugar #sugars #sweeteners #gestationaldiabetes #gestationaldiabetesdiet #bloodsugar #bloodsugarbalance #bloodglucose #bloodglucoselevels #diabeticpregnancy #pregnancydiabetes
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Mooooovie night and dying for some Popcorn... It

Mooooovie night and dying for some Popcorn...

It's a carbohydrate so it will raise your blood sugar levels but eaten in moderation (in small amounts e.g. 20g), paired with protein and natural fats then it's an enjoyable snack. Air popped popcorn which is NOT coated in sugars and toffee etc. are better options eg. Salted popcorn, or some brands of sweet & salty, or sweet popcorn are better than others. Butterkist microwaveable sweet and sweet & salty popcorn are made with sweeteners instead of sugar. But beware of the pre made (pre-popped) Butterkist which looks the same but is coated in sugar instead! Metcalfes skinny sweet & salty popcorn also contains sweeteners and less sugar. If buying pre-made popcorn check the nutritional information to see if they have added sugar.
The best type of popcorn is popping corn kernels yourself at home and adding your own topping like butter, cinnamon, or even melting cheese on top! If you're at the cinema then a small serving (around 20g so much smaller than a cinema size small serving) salted popcorn is your best option. Pairing your popcorn with some mixed nuts will add a nice protein and natural fat punch to your snack. Wash it down with plenty of water 💦
#gestationaldiabetes #gestationaldiabetesuk #gestationaldiabetesdiet #gestationaldiabetessnacks #gdfoodpairing #8GoldenRules #GDUKMums #popcorn #sweetpopcorn #saltypopcorn #sweetsndsaltypopcorn #butterkist #microwavepopcorn #metcalfes #metcalfespopcorn @butterkistuk @metcalfessnacks

If you’re craving fresh fruit then you can try t

If you’re craving fresh fruit then you can try this for breakfast. It is a more risky choice as many struggle with fructose, the natural sugars found in fruit, therefore it’s best to eat the whole fruit rather than juice and pair heavily with something like plenty of almonds like I have here
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Grapefruit is a low GI fruit and there are many studies suggesting that it can help improve glycemic control and insulin resistance in diabetics. Here are just a few;
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The effects of grapefruit on weight and insulin resistance: relationship to the metabolic syndrome, Fujioka K et al. Journal of medicinal food, 2006
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Grapefruit juice improves glucose intolerance in streptozotocin-induced diabetes by surprising hepatic gluconeogenesis, Hayanga J.A. et al. European journal of nutrition, 2015
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Antidiabetic Properties of Naringenin: A Citrus Fruit Polyphenol, Hartogh DJD et al. Biomolecules, 2019
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So if grapefruit is something you like, then give it a go and see how you get on
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(Please note, grapefruit is know to interact with some medications, however a Metformin is NOT one of these. If you take any other medications then it is advised to check that grapefruit is safe for you to consume - read more at www.nhs.uk)
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#grapefruit #insulinresistance #gestationaldiabetes #type2diabetes #type1diabetes #MODY #LADA #diabeticbreakfast #realfoodfordiabetes #realfoodforgd #realfoodforgestationaldiabetes #gdukmums #teamgduk
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Being able to help any mother diagnosed with gesta

Being able to help any mother diagnosed with gestational diabetes is wonderful, but being able to help a medical professional who has gestational diabetes is such amazing validation of what my Facebook GD UK Advisors and I do as ‘non-professionals’
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Thank you so much for taking the time to email me Rachel, it’s music to my ears to hear another med professional looking out for GD Mums and advocating my website and advice, Jo xx
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www.gestationaldiabetes.co.uk/about-us/
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#GDUKMums #TeamGDUK #GestationalDiabetes #pregnancy #DiabeticPregnancy #Type2Pregnancy #PregnancyDiabetes #HighRiskPregnancy #MumToBe #PregnantMummy #Pregnant #InstaPregnancy #Mother #Mummy #Mama #MummyToBe #BabyOnTheWay #DiabeticPregnancy #Mom #Mammy #Birth #Midwife #Midwives #Paediatrician #Obstetrician #Diabetologist #Endocrinologist #DiabetesMidwife #DiabetesSpecialist #DiabetesSpecialistNurse

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