subject: Can I Include Sweets in What to Eat During Pregnancy? [print this page] Can I Include Sweets in What to Eat During Pregnancy?
There is nothing uncommon about a woman experiencing cravings during pregnancy, and in our current nutritional climate, many people eat much sugar day and night. The combination is not a healthy one. If you are thinking that expecting a baby gives you free reign to include limitless sweets in what to eat during pregnancy, you couldn't be more wrong.
Eliminate Sugar during Pregnancy and Well Always
Sugar is one of the worst things you can eat, pregnant or not. In fact, sugar is probably the source of most of our modern obesity. Sugar hides, though, making it hard to spot. Even supposedly nutritious food will try to pass sugar off as healthy "cane crystals", "dehydrated cane juice" and a number of other distracting names turn up everywhere. Of course, sugar is probably better for you than high fructose corn syrup, but it is still empty calories, no matter how you look at it.
If you eat nutritiously most of the time, there is nothing wrong with having a very occasional sweet, but sugar does more than provide empty calories. When large amounts of sugar hit the bloodstream, it causes the body to release insulin. When insulin is released, it works to remove the sugar from the bloodstream as quickly as possible. This is what causes those sugar highs and crashes that are so disruptive to your metabolism.
How to Deal with the Pregnancy Cravings
If you have been eating sweets regularly and are moving towards better nutritional habits, your pregnancy is a great incentive. Your goal is to eat what you need to eat to give your baby everything it needs to grow and thrive. Sweets just aren't part of that picture--at least not traditional sweets.
It is particularly challenging to just eliminate bad habits cold turkey. Start with small steps and build on those. For example, if you are still eating foods with refined grains, this is the time to switch to whole grains. If you are still eating dairy for your calcium, switch to dark, leafy greens they offer plenty of easily digestible calcium, folate and iron.
When it comes to sweets, start thinking of alternatives. Dark, organic chocolate is fine, in moderation. Berries are naturally sweet, and when you make a parfait with berries, organic yogurt and a little honey you have something that will satisfy just about any sweet tooth. Raw cashews are naturally sweet as well.
Reduce the Sources of Your Cravings during Pregnancy
Part of the reason that people experience cravings for sweets is that they eat foods that cause spikes and drops in their blood sugar. One of the best ways to reduce those cravings is to decrease the amount of sweets they eat, but also to switch to versions of foods that don't convert to sugar as quickly. For example, brown rice is still coated with its bran which means that it breaks down more slowly and provides plenty of fiber that also slows digestion.
Protein is another nutrient that slows the digestion of sugars. If you make sure to include some protein in every meal, you will reduce your spikes and crashes, reducing the craving for sugars naturally.
Fruit-Based Desserts for a Healthy Pregnancy
If you absolutely can't picture your day without some sort of sweet treat, it is time to start thinking about ways you can make fruit fill your need. Poach some pears in freshly squeezed orange juice. Fill the center with chopped raw walnuts and drizzle on a bit of honey or a sprinkling of stevia if you desire a bit more sweetness.
Another option is to stew a variety of tree fruits, stone fruits and/or berries together in a little water. The fruits make their own syrup and if you top them with a bit of organic yogurt, you have a delightful, light dessert. Baked apples are another good option, especially during the fall.
It takes a concerted effort to eliminate sugar and unnecessary sweets from your diet, whether you are pregnant or not. Hopefully these ideas will help you eat better and still enjoy a bit of something sweet in a healthier fashion.
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