Carbohydrates During Pregnancy – Importance, Intake, and Dietary Sources

Key Takeaways

• Carbohydrates are one of the main sources of calories in our bodies, which is essential during pregnancy.
• No two carbs are created same: simple carbohydrates and complex carbohydrates.
• Carb-rich refined breakfast cereal, syrups, candies, pastries, cakes, sweetened beverages, and white bread should be avoided.
• The recommended dietary allowance for carbohydrates during pregnancy is 175 grams per day.
• Low-carb diet or ketogenic diet should be avoided when pregnant.

When we say a healthy diet, you might immediately think that you should avoid carbs when pregnant, but that’s not true. In fact, pregnancy is not the time to go low on carbs. Carbohydrates in pregnancy provide energy to help you manage daily activities and support your baby’s growth and development. However, you may wonder whether eating rice, bread, potatoes, or other carbohydrate-rich foods can affect your pregnancy weight or blood sugar levels. The good news is that you generally don’t need to cut out carbs when expecting. Understanding the role of carbohydrates and pregnancy can help you make better food choices. Choose whole grains, fruits, vegetables, beans, and lentils, which also provide fibre, vitamins, and minerals. That said, you should eat healthy carbs and not processed and refined foods. 

What Are Carbohydrates?

Carbohydrates or carbs are macronutrients which consist of hydrogen, carbon and oxygen atoms. They are either available in simple forms like sugars or in complex forms like fibres and starches. Foods like cereals, millets, pulses, vegetables, fruits and milk products are a rich source of carbohydrates. They constitute the key source of energy for most organisms. Carbohydrates are typically broken down by the body into simple sugars such as glucose to release energy which fuels the brain, muscle functioning, and other vital organs of the body.

Types of Carbohydrates

The American Heart Association simplifies the explanation of carbohydrates, which is of two types (1):

1. Simple Carbohydrates

Simple carbohydrates like white rice, white bread, refined cereals, pasta, cake, pastries, biscuits, added sugars and junk food offer a lot of energy and calories but are poor in nutritional value. They can easily be broken down by the body, causing a rapid surge in insulin levels and blood glucose. Preferably, pregnant women should avoid consuming such foods.

However, not all simple carbohydrates are unhealthy. Simple carbs which are present in fresh fruits and dairy products like milk, cottage cheese and yoghurt make for healthy choices. They are also present in sugar candies, honey, molasses, syrups, and refined breakfast cereal.

2. Complex Carbohydrates

Complex carbohydrates like oatmeal, starchy vegetables like sweet potatoes, potatoes, corn, whole grain bread, brown rice, dried peas, and beans are full of protein, minerals, B vitamins and fibre which are necessary for the development of the unborn baby. Complex carbohydrates make for a better food source as they take considerable time to break down and deliver energy over a period of time.

Importance of Carbohydrates During Pregnancy

Some of the benefits of carbohydrates during pregnancy can be:

• Complex carbohydrates have fibre, which may help in maintaining the health of the digestive system during pregnancy by regulating bowel movements and preventing constipation.
• Intake of healthy carbohydrates for pregnancy may assist a pregnant woman to manage her blood sugar levels and keep them stable by thwarting any sudden spikes thereby decreasing the chances of gestational diabetes (2).
• Eating healthy carbs may counter the changes which can occur in carbohydrate metabolism during pregnancy to meet the growing energy needs of the developing foetus. Metabolic adaptations can lead to insulin resistance or increased maternal glucose
• A pregnant woman consuming nutritious complex carbohydrates can sustain a healthy weight throughout her pregnancy and avert the risk of obesity.
• Pregnancy may trigger fatigue and carbohydrates can provide the much-needed energy boost. They get readily broken down into simple sugars to supply energy to body cells and support the developing foetus.
• Carbs contain phytonutrients which function as antioxidants help in destroying free radicals produced during metabolism which can expose a pregnant woman to ailments.
• Some pregnant women find eating carbs useful in combating pregnancy symptoms like morning sickness, nausea during the first trimester of pregnancy.

What Is the Recommended Daily Intake of Carbohydrates During Pregnancy?

The MedlinePlus states that the recommended intake of carbohydrates for pregnant women is at least 175 grams per day (3). The NHS says that carbohydrates should make up just over a 3rd of the food you eat (4). Other nutritionists suggest that around 60 per cent of pregnant women’s everyday calorie intake should be made available from carbohydrates sources, out of which about half of it may stem from whole grains. Ideally, 10 to 11 servings of healthy carbs per day may be sufficient in pregnancy.

Is Low-Carb Diet Safe for Pregnant Ladies?

No, pregnant ladies should not follow a restrictive or low-carb diet during pregnancy, as it is not safe (5). Adopting a low carb diet while pregnant can adversely affect the unborn baby’s weight and development, as he may remain deprived of essential nutrients like calcium and folic acid. It may limit the consumption of vegetables, fruits and fibre, which can result in certain nutrient deficiencies that are likely to negatively impact the mother’s health. Diets which have low carbs are usually high in fat, which can lead to unnecessary weight gain during pregnancy, resulting in possible pregnancy issues.

Food Sources of Carbohydrates That Are Good for Pregnant Women

Food sources for healthy carbs for pregnancy may include (6):

• Wholegrain pasta
• Brown rice
• Wholegrain bread
• Oatmeal
• Sweet potatoes/potatoes (with skin)
• Wholegrain cereals
• Fruits like bananas
• Vegetables like cauliflower, spinach, asparagus, broccoli
• Sweet corn
• Dairy products like milk, yoghurt
• Legumes
• Beans like kidney, red, lima, chickpeas
• Lentils
  
• Millets

Which Carbs Should Be Avoided When Pregnant?

Pregnancy can trigger certain cravings in pregnant women. Craving carbs during pregnancy can be one of them. But not all kinds of carbs are good for pregnant women. While pregnant, you may want to avoid simple carbs which don’t offer nutrition. The following are the carbs to avoid during pregnancy:

• White bread
• White rice
• Sugary foods like cake, pastries, biscuits, candy, lollies
• Junk food like chips, bakery foods, too much of ice cream
• Added sugars like in sweetened beverages, corn syrup, preservatives

FAQs

1. How many carbohydrates should you eat daily during pregnancy?

According to the NIH, the recommended dietary allowance for carbohydrates is 175 grams per day for pregnant women (7). However, your individual requirements may vary depending on your health, nutritional needs, and whether you have diabetes. It is advised to consult your doctor to get personalised advice based on your pregnancy’s progress.

2. Which carbohydrates are best to eat during pregnancy?

Whole grains, oats, brown rice, whole-wheat roti, beans, lentils, fruits, and vegetables are nutritious carbohydrate sources. They provide energy alongside fibre, vitamins, and minerals. Choose these foods more often than sugary drinks, sweets, and highly refined foods to support a balanced pregnancy diet.

3. How do different types of carbohydrates affect morning sickness?

Certain complex carbohydrates, such as whole grains and starchy vegetables, can help alleviate morning sickness by stabilising blood sugar levels. On the other hand, refined carbs, like sugary snacks, might trigger nausea or worsen symptoms due to rapid sugar fluctuations.

4. Can carbohydrate cravings during pregnancy indicate nutrient deficiencies?

Carbohydrate cravings during pregnancy may sometimes signal nutrient deficiencies, such as a lack of magnesium or chromium, which play roles in insulin regulation and energy metabolism. Addressing these deficiencies with a balanced diet can help manage cravings more effectively.

5. Should you avoid carbohydrates during pregnancy if you have gestational diabetes?

No. You generally do not need to eliminate carbohydrates if you have gestational diabetes. Instead, your healthcare provider or dietitian can help you choose appropriate portions, spread carbohydrate intake across meals and snacks, and monitor your blood sugar levels. Avoid starting a very low-carbohydrate diet without medical guidance (8).

This was all about carbohydrates and pregnancy. It is advisable to consider the quality and quantity of carbohydrates consumed during pregnancy. Carbohydrates occurring naturally in foods contribute favourably to overall health. Pregnant women should stay away from low-quality carbs as found in refined and sugary foods. Opting for healthy carbohydrates when pregnant is desirable.

Also Read: 

Fibre in Pregnancy
Magnesium Intake when Pregnant
Protein Intake during Pregnancy
Calcium-rich Diet while Pregnant

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Sources References

1. American Heart Association – Carbohydrates

2. NHS Cambridge University Hospitals – Diabetes & Pregnancy: top tips for optimising glucose levels

3. MedlinePlus – Counting carbohydrates

4. NHS – Have a healthy diet in pregnancy

5. UT Southwestern Medican Center – 5 healthy eating hacks for gestational diabetes

6. NHS – Healthy eating in pregnancy

7. National Institutes of Health – Dietary Reference Intakes: Guiding Principles for Nutrition Labeling and Fortification.

8. National Health Mission – National Guidelines for Diagnosis & Management of Gestational Diabetes Mellitus