Woe to the husband who refuses to run out to the grocery late at night to satisfy his pregnant wife’s craving for ice cream! Mothers-to-be often yearn for certain type of food, and studies have indicated that it may be because the pregnant woman needs the particular nutrients contained in that food. The desire for sweets is common during pregnancy because the body requires extra calories during the gestation period, but because “she’s eating for two now” it doesn’t mean you need twice as many calories! Too many calories results in excessive weight gain which will cause problems for mother and baby.
Refined sugars include white sugar, brown sugar, honey, maple syrup, and corn syrup. Most desserts, jam, candy and ice cream are loaded with refined sugar which has no nutritive value and has been linked to almost every major disease in some way. Replace the refined sugars in your diet with healthy foods that are naturally sweet that also contain vitamins and minerals that are necessary for a healthy pregnancy.
Keep your blood sugar levels stable by eating several small meals a day and have a light snack before going to bed. Stable blood sugar levels will reduce morning sickness as well as cravings for sweets.
Grab a piece of fruit when the sweet tooth flares up! Dried fruit is also a rich source of natural sugars and has all the nutritive value of fresh fruit. It is easy to carry as a snack for a quick energy lift during the day. Bananas are loaded with nutrition and come in their own convenient package!
Trade sugary soft drinks, which have nine teaspoons of refined sugar per 12 ounce can, for fruit juices or water. Tea and coffee are also acceptable in moderate amounts (1 or 2 cups per day), or drink herbal teas which contain no caffeine.
Cold cereals can be a quick and easy snack, but avoid the ones that are high in sugar content (many are as much as 60% sugar). Choose whole grain cereals that are low in sugar. Shredded Wheat, Cheerios, puffed rice, and Wheat Chex only contain 1%-3% sugar. Adding skim or low-fat milk will add needed calcium to your diet. Sprinkle a teaspoon of sugar on top if you must, just don’t get carried away!
Yogurt with fresh fruit can be eaten as a light meal or snack. You can also make smoothies with yogurt and bananas as a base, adding any berries that you like. You can also freeze your smoothie in popsicle molds or ice cube trays for a sweet, refreshing snack. Frozen juice concentrate mixed with yogurt (6 oz. concentrate to a small container of yogurt) also makes a delicious frozen treat.
Sometimes all the sweet fragrant fruit in the world won’t cure that longing for a rich piece of chocolate! Some believe that chocolate is not good for pregnant women. It does contain calories from refined sugar and fat, and the caffeine it contains may cause heartburn. The expectant mother doesn’t have to give up woman’s best friend, however! The good news is that chocolate does have health benefits, the darker chocolate the better. Dark chocolate has high levels of antioxidants (10 times that of strawberries) and indulging in chocolate relieves stress. Even better news is that eating chocolate may have a positive effect on your new baby! A study of 300 pregnant women showed that expectant mothers who ate chocolate daily had babies who at six months old were more active, happier and less fearful of new situations (journal reference: Early Human Development). The study points out that it may not have been anything in the chocolate, but the stress relief it provided during the pregnancy, that had this effect on the infants. Enjoy your chocolate in moderate amounts. A cup of hot chocolate or glass of low-fat chocolate milk may appease your sweet tooth while adding fewer calories to your diet.
Many low-sugar snacks are in the grocery stores which may satisfy a sweet tooth, but remember that snacks low in sugar may still have many calories from fat. Artificial sweeteners are generally considered safe for pregnant women, but avoid foods containing saccharin which may cross the placenta and remain in fetal tissue with undetermined effects. Stevia, which is a product of a South American shrub, is not approved for use as a food additive by the Food and Drug Administration and its safety is unknown. Cyclamate has been linked to cancer and its use is banned in the United States.
Pregnancy also brings hormone changes which make the mother-to-be more susceptible to dental problems. Refined sugar contributes to tooth decay and gum disease by feeding the periodontal bacteria in your mouth. Toxins produced by the bacteria may eventually find their way into your blood stream and cross the placenta and harm the fetus. Premature birth is also more likely in pregnant women with severe gum disease. If you must indulge in sugary treats, it is better to eat them all at once instead of sipping on soda all day or eating small amounts of sweets throughout the day. Bacteria will feed on sugar for 20 minutes after you finish eating. Brush your teeth as soon as possible to reduce the amount of food residue in your mouth. At the very least, rinse your mouth with water after eating.
Indulge your sweet tooth occasionally and in moderation. Feeling deprived will only lead to binging (ask any dieter!). Women who are diabetic or have gestational diabetes should follow their doctor’s instructions regarding sugar consumption.
By J. E. Davidson
Satisfying Sugar Cravings During Pregnancy