Gestational diabetes mellitus (GDM) is a type of diabetes that develops during pregnancy. It occurs when your body cannot produce the extra insulin necessary to support pregnancy. Some women enter pregnancy with preexisting diabetes, while others develop gestational diabetes later in pregnancy, typically around the 24th week.
GDM can lead to complications that can impact both the mother’s and the baby’s health. Women with gestational diabetes may have a higher risk of high blood pressure (preeclampsia), C-sections, and future Type 2 diabetes. The baby may experience delivery complications like large size, low blood sugar, jaundice, breathing problems, and long-term risks for metabolic issues like obesity, high blood pressure, and diabetes.
Gestational diabetes is a growing concern in the United States, with a study showing that the rates of the condition grew by 36 percent between 2016 and 2024. Black women face a higher risk of gestational diabetes, in part due to higher rates of high blood pressure, obesity, older maternal age, and family history of diabetes.
A recent study shows that specific lifestyle changes, such as healthy eating habits and physical activity, could significantly reduce the risk of gestational diabetes.
What the Study Found
A large new study published in The BMJ suggests that lifestyle changes during pregnancy may significantly lower the risk of gestational diabetes. Researchers analyzed data from more than 100 randomized trials involving nearly 36,000 pregnant women to examine whether diet, physical activity, or combined lifestyle interventions could help prevent the condition. The researchers found that those who followed structured diet and exercise programs had about a 20 percent lower risk of developing gestational diabetes compared to those who received standard prenatal care.
The biggest benefits were seen with regular, moderate physical activity, such as walking or low-impact exercise. Healthier eating patterns—especially when paired with exercise—also helped reduce risk. The study found that these changes were most effective when started early in pregnancy and maintained consistently. In addition, researchers found no major safety concerns, reinforcing that gentle movement and balanced nutrition can support a healthy pregnancy when guided by a healthcare provider.
What This Means for Pregnant Women
Although these findings are encouraging, understand that making these lifestyle changes during pregnancy is not about dieting or weight loss. Instead, they focus on supporting healthy blood sugar in ways that are safe and realistic.
Factors such as fatigue, nausea, mobility challenges, time constraints, and cultural food traditions may make these changes feel challenging, but the takeaway isn’t perfection—it’s progress. Even small, consistent habits may help lower the risk of gestational diabetes, especially when started early and discussed with a prenatal care provider.
Healthy Habits That Support Pregnant Women
Below are some lifestyle changes pregnant women can adopt to lower their risk of gestational diabetes during pregnancy:
- Eat a variety of wholesome foods at every meal, such as fruits, vegetables, lean proteins, whole grains, and healthy fats.
- Choose high-fiber, complex carbohydrates (like brown rice, beans, or whole-grain bread) over simple sugars.
- Eat three balanced meals and one or more snacks daily to keep blood sugar steady.
- Aim to get regular, moderate-level physical activity, such as brisk walking, swimming, or prenatal yoga—but make sure to get your healthcare provider’s approval first.
- Start with activities you feel comfortable with and gradually build your momentum—even a short walk after a meal can help with your blood sugar.
- Stay hydrated and listen to your body—immediately stop any activity that makes you dizzy, causes pain, or leaves you out of breath.
Before changing their diet or exercise habits, talk with them so they can tailor guidance to their pregnancy and health history.
The Takeaway
While gestational diabetes isn’t always preventable, making small, consistent lifestyle changes during pregnancy could potentially lower risk. Working with your patient can help tailor safe nutrition choices and physical activity to support a healthy pregnancy.