Below is an approximation of this video’s audio content. To see any graphs, charts, graphics, s, and quotes to which Dr. Greger may be referring, watch the above video.
Gestational diabetes—high blood sugar levels that develop when you’re pregnant—”is one of the most common complications of pregnancy.” It’s associated with abnormal fetal growth, infant mortality, pre-eclampsia (which can put the mom’s health at risk), and various major birth defects. Is there anything we can do to prevent it?
Well, the Harvard Nurses’ Health Study found that eating meat before pregnancy appeared to increase subsequent diabetes risk during pregnancy. They suggest that the carcinogenic nitrosamines in bacon, and other processed meat, may be toxic to insulin-producing cells. This may be why ham, and other lunch meats, may play a role in initiating type 1 diabetes. But, increased risk was also found for non-processed meat, too. So, instead, it may be the glycotoxins—the advanced glycation end products formed in meat, causing inflammation—which has been tied to gestational diabetes.
More recently, though, attention has turned to the blood-based heme iron in animal products. Higher pre-pregnancy intake of dietary heme iron is associated with an increased [gestational diabetes] risk. Now, we’ve known that intake of the heme iron from animal products was associated with increased risk of type 2 diabetes in women. But, we didn’t know about the gestational diabetes, until recently. Now for type 2 diabetes, only animal-based iron was associated with diabetes risk.
The more plant-based, or non-heme iron, was not. This is thought to be because our bodies can’t regulate the absorption of the blood-based iron as well, and so, chronically high intakes can lead to too much in the body. The same thing was found for gestational diabetes. Blood-based iron was associated with as much as triple the increased risk. But, if anything, there was a trend towards the non-heme, or plant-based, iron being protective against diabetes.
Either way, this explains why pregnant women who eat vegetarian appear to be at significantly lower risk of developing diabetes. But, this study was in India, where vegetarians tend to avoid eggs as well. A more recent Harvard study found that “[h]igher prepregnancy intakes of animal fat and cholesterol were associated with elevated [gestational diabetes] risk.” Substituting in 5% animal fat for 5% carbs was associated with a 13% increased risk of gestational diabetes.
But, if it’s not just the animal fat, but the cholesterol, too, then one would expect eggs to increase one’s risk of diabetes during pregnancy, as well. But, it had never been directly studied, until now. The risk of gestational diabetes in relation to maternal egg intake.
Apparently, the more eggs women ate before getting pregnant and during early pregnancy, the higher their risk of developing diabetes during their pregnancies. And, these findings are consistent with other studies documenting associations with cholesterol intake and the development of regular (type 2) diabetes in men and non-pregnant women.
In fact, women who develop gestational diabetes are like seven times more likely to go on to develop type 2 diabetes later in life. So, pregnancy is viewed as a teachable moment. “Pregnant women…are often highly motivated to make healthy lifestyle changes for both their own health and that of their offspring. Thus, pregnancy may be a critical opportunity for both short- and long-term behavior modification representing a window of opportunity for health care providers to change lifestyle patterns toward the acquisition of healthier habits.
Thanks to Ellen Reid for her -finding expertise, and Jeff Thomas for his Keynote help.
Below is an approximation of this video’s audio content. To see any graphs, charts, graphics, s, and quotes to which Dr. Greger may be referring, watch the above video.
Gestational diabetes—high blood sugar levels that develop when you’re pregnant—”is one of the most common complications of pregnancy.” It’s associated with abnormal fetal growth, infant mortality, pre-eclampsia (which can put the mom’s health at risk), and various major birth defects. Is there anything we can do to prevent it?
Well, the Harvard Nurses’ Health Study found that eating meat before pregnancy appeared to increase subsequent diabetes risk during pregnancy. They suggest that the carcinogenic nitrosamines in bacon, and other processed meat, may be toxic to insulin-producing cells. This may be why ham, and other lunch meats, may play a role in initiating type 1 diabetes. But, increased risk was also found for non-processed meat, too. So, instead, it may be the glycotoxins—the advanced glycation end products formed in meat, causing inflammation—which has been tied to gestational diabetes.
More recently, though, attention has turned to the blood-based heme iron in animal products. Higher pre-pregnancy intake of dietary heme iron is associated with an increased [gestational diabetes] risk. Now, we’ve known that intake of the heme iron from animal products was associated with increased risk of type 2 diabetes in women. But, we didn’t know about the gestational diabetes, until recently. Now for type 2 diabetes, only animal-based iron was associated with diabetes risk.
The more plant-based, or non-heme iron, was not. This is thought to be because our bodies can’t regulate the absorption of the blood-based iron as well, and so, chronically high intakes can lead to too much in the body. The same thing was found for gestational diabetes. Blood-based iron was associated with as much as triple the increased risk. But, if anything, there was a trend towards the non-heme, or plant-based, iron being protective against diabetes.
Either way, this explains why pregnant women who eat vegetarian appear to be at significantly lower risk of developing diabetes. But, this study was in India, where vegetarians tend to avoid eggs as well. A more recent Harvard study found that “[h]igher prepregnancy intakes of animal fat and cholesterol were associated with elevated [gestational diabetes] risk.” Substituting in 5% animal fat for 5% carbs was associated with a 13% increased risk of gestational diabetes.
But, if it’s not just the animal fat, but the cholesterol, too, then one would expect eggs to increase one’s risk of diabetes during pregnancy, as well. But, it had never been directly studied, until now. The risk of gestational diabetes in relation to maternal egg intake.
Apparently, the more eggs women ate before getting pregnant and during early pregnancy, the higher their risk of developing diabetes during their pregnancies. And, these findings are consistent with other studies documenting associations with cholesterol intake and the development of regular (type 2) diabetes in men and non-pregnant women.
In fact, women who develop gestational diabetes are like seven times more likely to go on to develop type 2 diabetes later in life. So, pregnancy is viewed as a teachable moment. “Pregnant women…are often highly motivated to make healthy lifestyle changes for both their own health and that of their offspring. Thus, pregnancy may be a critical opportunity for both short- and long-term behavior modification representing a window of opportunity for health care providers to change lifestyle patterns toward the acquisition of healthier habits.
Thanks to Ellen Reid for her -finding expertise, and Jeff Thomas for his Keynote help.
Hey there, mama-to-be! If you’ve been hit with a gestational diabetes diagnosis and are wonderin’, “Can I eat bacon with gestational diabetes?”—we’ve got you covered. Straight up, the answer is yes, you can, but there’s a big ol’ “but” here—you gotta do it in moderation. Bacon ain’t gonna spike your blood sugar like a candy bar, but it’s loaded with fat and sodium, which can mess with your health if you overdo it. Stick with me, and I’ll break down everything you need to know about enjoyin’ bacon while keepin’ you and your little one safe.
At our lil’ corner of the internet, we’re all about keepin’ things real and practical. I’ve been there, cravin’ that crispy, salty goodness while tryin’ to manage gestational diabetes (GD), and I know how confusin’ it can be. So, let’s dive into what GD is, why bacon’s a tricky food, how to eat it without guilt, and some killer tips to balance your diet overall. Grab a cup of tea (or decaf coffee!), and let’s chat.
What Even Is Gestational Diabetes, Anyway?
First off, let’s get the basics down. Gestational diabetes is when your blood sugar levels go haywire durin’ pregnancy. It happens to a bunch of us—about 9 out of 100 pregnant gals get it—’cause the hormones from the placenta can mess with how your body uses insulin. That’s the stuff that helps turn sugar into energy. When it don’t work right, sugar builds up in your blood, and that’s no good for you or baby.
The good news? Most of the time GD goes away after you deliver. But while you’ve got it you gotta keep them sugar levels in check. That means watchin’ what you eat, gettin’ some light exercise (like a lil’ walk), keepin’ tabs on your blood sugar, and sometimes takin’ meds if your doc says so. If you manage it well, you’re likely to have a healthy pregnancy and a bouncin’ baby. But ignorin’ it can lead to stuff like high blood pressure or a bigger baby that might need a C-section. So, diet’s a big deal here.
Bacon and Gestational Diabetes: Friend or Foe?
Now let’s talk bacon—that crispy savory temptation. I get it, nothin’ beats the smell of it sizzlin’ in the mornin’. But is it cool for GD? Here’s the lowdown.
Bacon’s got a weird rap when it comes to diabetes. On one hand, it’s super low in carbs—pretty much zero per slice—which means it ain’t gonna send your blood sugar through the roof like a donut would. That’s a win. But here’s the catch: it’s packed with fat (about 5 grams per slice, mostly saturated) and sodium (150-200 mg per slice). Too much of that stuff can up your risk for heart issues and mess with your overall health, especially since GD already puts some strain on your body.
Plus, bacon’s a processed meat, and some folks say the chemicals in it—like nitrates—ain’t the best for long-term health There’s even talk that stuff in meat can cause inflammation or make insulin resistance worse. But, real talk, bacon does have some perks It’s got a bit of protein (2-3 grams per slice) and some nutrients like B-vitamins. It’s just not somethin’ you wanna pig out on (pun intended!).
So, where do we land? You can have bacon with GD, but don’t make it your go-to breakfast. Think of it as a treat, not a staple. We’re talkin’ 2-3 slices max per sittin’, and not every dang day. Balance is the name of the game.
Quick Bacon Nutrition Breakdown
Let’s peek at what’s in a slice of bacon to get why we gotta be careful:
| Nutrient | Amount per Slice | Notes |
|---|---|---|
| Fat | ~5 grams | Mostly saturated, not great in excess |
| Sodium | 150-200 mg | Can add up quick, watch your heart |
| Carbohydrates | ~0 grams | No blood sugar spike, yay! |
| Protein | 2-3 grams | Decent lil’ boost |
| Calories | 40-50 | Small but adds up if you overeat |
Seein’ this, it’s clear why bacon ain’t a “bad” food for blood sugar, but it’s still a risky one if you don’t watch portions.
How to Eat Bacon Safely with Gestational Diabetes
Alright, so you’re cravin’ bacon. I feel ya. Here’s how to enjoy it without throwin’ your GD management outta whack. These tips come from trial and error in my own kitchen, and they’ve kept me sane while keepin’ my numbers good.
- Pick Leaner Cuts: Go for center-cut bacon or turkey bacon instead of the regular pork stuff. Turkey bacon’s got about half the fat and calories, which is a huge plus. It still tastes pretty darn good, too.
- Keep Portions Tiny: Stick to just 2-3 slices per meal. I know, it’s temptin’ to scarf down more, but trust me, a little goes a long way when you savor it.
- Don’t Fry It: Fryin’ adds extra grease. Instead, bake it in the oven or grill it. Lay it on a rack so the fat drips off, and pat it with a paper towel after. Less fat, less worry.
- Balance Your Plate: Don’t just eat bacon solo. Pair it with non-starchy veggies like spinach, broccoli, or kale. Throw in some healthy fats too, like a slice of avocado or a drizzle of olive oil. This keeps your meal rounded and your blood sugar steady.
- Skip the Carb Heavy Sides: No toast or hash browns with your bacon, sorry! Those carbs can spike your sugar fast. Stick to eggs or a lil’ salad instead.
- Make It a Treat, Not a Habit: Don’t chow down on bacon every mornin’. Save it for a once-in-a-while thing. Maybe a Sunday brunch treat? That way, it feels special without messin’ up your diet.
- Check with Your Doc: Everyone’s GD is a bit different. Your doctor or dietitian might have stricter rules on processed meats, so run it by ‘em. Test your blood sugar 1-2 hours after eatin’ bacon to see how your body reacts, too.
Followin’ these, I’ve had bacon without seein’ crazy spikes in my numbers. It’s all about not goin’ overboard and keepin’ the rest of your day on point.
Yummy Bacon Meal Ideas for GD
Wanna know how to sneak bacon into your meals without feelin’ like you’re breakin’ all the rules? Here’s some ideas I’ve whipped up that hit the spot and keep things balanced.
Breakfast Vibes
- Turkey Bacon & Eggs Combo: Cook up 2 slices of turkey bacon, scramble a couple eggs, and add some avocado slices on the side. It’s fillin’ and won’t mess with your sugar.
- Bacon & Veggie Omelet: Use 2 slices of bacon, chopped up, in an omelet with tomato and spinach. Tons of flavor, low on carbs.
- BLT Salad: Forget the bread—make a salad with 2 strips of bacon, lettuce, tomato, and a light balsamic dressin’. Fresh and satisfyin’.
Lunch Goals
- Cobb Salad with Bacon Bits: Toss some bacon bits (just a lil’!) into a salad with chicken, a boiled egg, and avocado. Use a low-fat dressin’ to keep it light.
- Bacon Lettuce Wrap: Make a cheeseburger wrap usin’ lettuce instead of a bun, add a strip of bacon for flavor, and pair with a side salad. No carb guilt here.
- Broccoli Bacon Soup: Simmer some broccoli soup and sprinkle in a tiny bit of bacon for a savory kick. Keep the portion small, though.
Dinner Delights
- Chicken Salad with Bacon: Grill some chicken, toss it in a salad with a couple bacon bits and ranch dressin’. Keeps dinner light yet tasty.
- Roasted Brussels with Bacon: Roast Brussels sprouts with 2 slices of chopped bacon. The flavors mix so well, and it’s veggie-heavy.
- Bacon-Wrapped Asparagus: Wrap a few asparagus spears with a single bacon slice and grill ‘em. Fancy lookin’ but super simple and low-carb.
Snack Attack
- Bacon Deviled Eggs: Add a tiny crumble of bacon to deviled eggs. It’s a protein-packed snack that feels indulgent.
- Bacon-Wrapped Dates: If you’re cravin’ sweet and salty, wrap a date with half a slice of bacon and bake. Just one or two, though—dates got natural sugar.
These ideas let me enjoy bacon without feelin’ like I’m riskin’ my health or baby’s. Mix and match ‘em to keep things fun.
Bigger Picture: Managin’ Gestational Diabetes with Diet
Bacon’s just one piece of the puzzle. To really keep GD in check, you gotta zoom out and look at your whole diet. I’ve learned the hard way that a balanced plate is everything. Here’s what works for most of us, based on advice I’ve picked up along the way.
- Eat Small, Often: Aim for 3 small meals and 2-3 snacks a day. Don’t skip meals—it can make your blood sugar dip or spike. Keep portions and food types consistent day-to-day.
- Watch Them Carbs: Carbs turn into sugar in your blood, so limit ‘em to about 30-45 grams per meal and 15 grams per snack. Go for complex ones—think whole grains, fruits, beans, and lentils—over junk like white bread or candy.
- Load Up on Veggies: Non-starchy veggies like spinach, carrots, and broccoli are your besties. They’re low in carbs and full of good stuff. Aim for 3-5 servings a day.
- Pick Lean Proteins: Get 2-3 servings of protein daily—think fish, chicken without the skin, or lean beef. Eggs and nuts count too. They keep you full and don’t mess with sugar levels.
- Healthy Fats Only: Skip fatty stuff like bacon as a main dish. Instead, use healthy fats like nuts, seeds, avocado, or olive oil. They’re good for baby’s brain and don’t spike sugar.
- Cut the Sugar: Sugary drinks, pastries, and sweets are a no-go. Even sugar-free sweets might have carbs or calories, so be careful. Stick to natural sweetness from fruit.
- Stay Active: Pair your diet with some movement. Walkin’ for 150 minutes a week (like 30 mins, 5 days) helps control blood sugar. Swimmin’ or light stuff works too if walkin’ ain’t your thing.
I remember feelin’ overwhelmed at first, like I’d never get to eat anything tasty again. But once I got the hang of balancin’ carbs, proteins, and fats, it got easier. Work with your healthcare team—they’ll set personal goals for how much of each you need based on your blood sugar readings and pregnancy stage.
Why You Gotta Check with Your Doc
I gotta say this loud and clear: while I’m sharin’ what’s worked for me, your body might be different. Some docs are super strict about processed meats like bacon ‘cause of the risks I mentioned—high fat, sodium, and all that jazz. They might tell ya to avoid it altogether or set tighter limits.
Your doctor or dietitian will give you a custom plan with exact carb, protein, and fat targets. They’ll factor in how your blood sugar’s doin’ and what you and baby need. I always check my levels an hour or two after a bacon meal to see if it’s throwin’ things off. If it is, I cut back even more. Team up with your healthcare folks—they’re your best bet for figurin’ out if bacon’s got a place in your diet.
Final Thoughts: Bacon Ain’t Off Limits, But Be Smart
So, can you eat bacon with gestational diabetes? Heck yeah, you can, but don’t go wild. Keep it to a lil’ treat now and then, stick to small portions like 2-3 slices, and balance it with veggies and healthy fats. Pick leaner options like turkey bacon, cook it smart by bakin’ or grillin’, and don’t make it an everyday thang. Most importantly, keep your overall diet on track with balanced meals, complex carbs, and plenty of good-for-you foods.
We know pregnancy’s tough enough without feelin’ like you gotta give up every food you love. Cravin’ bacon don’t make you a bad mama—it just means you’re human. With a bit of care, you can satisfy that itch without messin’ up your GD management. I’ve been there, jugglin’ cravings and health, and trust me, you’ve got this.
Got questions or wanna share your own bacon hacks for GD? Drop a comment below—I’d love to hear how you’re makin’ it work. And hey, stick around for more real-talk tips on navigatin’ pregnancy with diabetes. We’re in this together, mama!
Bacon, Eggs, and Gestational Diabetes During Pregnancy
I recently covered eggs and regular (type 2) diabetes in Eggs and Diabetes.
More on advanced glycation end products in Glycotoxins and Avoiding a Sugary Grave.
The heme iron in animal products is one of the toxic components the meat industry is trying to develop strategies to mediate. See Meat Additives to Diminish Toxicity. More on heme versus nonheme iron in Risk Associated with Iron Supplements.
What else has the Harvard Nurses’ Health Study shown us? See:
For other cautionary pregnancy tales, see:
See all of my videos on pregnancy on the topic page.
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Bacon, Eggs, and Gestational Diabetes During Pregnancy
FAQ
Can I have bacon if I have gestational diabetes?
Ideas for breakfast: A slice of whole grain or seeded bread or toast with eggs or lean bacon and tomatoes. A slice of whole grain or seeded toast with a generous helping of peanut butter. A slice of whole grain or seeded bread as cheese on toast.
Will bacon raise my blood sugar?
No, bacon is not low glycemic. It has a glycemic index of 0, which means it does not affect blood sugar levels. However, it is high in saturated fat and sodium, which can increase the risk of heart disease and other health problems.
What meats can I eat with gestational diabetes?
Healthy protein choices include: Fish and poultry. Remove the skin from chicken and turkey. Lean cuts of beef, veal, pork, or wild game.
What is a good breakfast for gestational diabetes?
The majority of dietitians and hospital dietary info. will suggest a suitable gestational diabetes breakfast as one of the following; Weetabix, Bran flakes, All Bran, Shreddies, Shredded Wheat, Granola, No added sugar Muesli, or porridge oats with semi-skimmed, or skimmed milk.
Can you eat bacon if you have gestational diabetes?
Bacon is a good source of saturated fats and hence should be consumed in moderation, especially by women with a higher BMI. Moreover, if you have gestational diabetes, you must avoid cheese and bacon. According to the American Heart Association, the recommended intake of saturated fat per day is 13g if the person needs to get 2000 calories per day.
Can a diabetic eat bacon?
However, processed meats like bacon shouldn’t make up the majority of your meals. For the most part, non processed meats, poultry and fish should make up the predominant proteins in your diet. That said, the occasional bacon breakfast or the addition of bacon to a meal here and there, can add to the flavor and enjoyability of your diabetic diet.
Why should you eat bacon during pregnancy?
It also helps in improving memory. Feel full: Bacon is rich in protein and thus makes you feel full even if you eat less. It is high in fat and low in carbohydrates, which helps in maintaining the weight of obese women during pregnancy.
Can you eat bacon if you have high blood sugar?
No, bacon is not off limits completely. Meats, even processed meats are a high protein, low carb food so they won’t influence blood sugar and A1c levels, which is great news for you. However, processed meats like bacon shouldn’t make up the majority of your meals.
Can you eat cheese if you have gestational diabetes?
Moreover, if you have gestational diabetes, you must avoid cheese and bacon. According to the American Heart Association, the recommended intake of saturated fat per day is 13g if the person needs to get 2000 calories per day. If the fat intake exceeds this amount, it may lead to unnecessary weight gain.
Can you eat food if you have gestational diabetes?
Snacks are great for keeping blood sugar levels stable (and for satisfying that evening snack attack!). Here are a few healthier choices for snacks and meals if you have gestational diabetes: Fresh or frozen vegetables. Veggies can be enjoyed raw, roasted, or steamed.