Benefits include less gestational weight gain and reducing the risk of diabetes in pregnancy.

Glycaemic index (GI)

  • Low GI (<55)
  • Medium GI (55-70)
  • High GI (>70)
  • Low GI foods are digested and absorbed slowly leading to a steady state of glucose entering your blood stream. They are the healthier option.

Low GI foods

  • Bread: Whole grain, multigrain, rye and sourdough 
  • Breakfast cereals: Porridge and All-Bran
  • Fruit: apples, strawberries, peaches, plums, pears and kiwi
  • Vegetables: carrots, broccoli, cauliflower, celery
  • Sweet potatoes
  • Lentils, chickpeas, beans
  • Pasta and noodles
  • Rice: Basmati and brown
  • Quinoa and couscous
  • Dairy: Milk, cheese, yogurt

Supplements to consider taking:

Folic acid in the first trimester

A multivitamin such as pregnacare

Iron from 20 weeks of pregnancy (ferrograd c, galfer)

Magnesium if you suffer from restless legs/cramps

Vitamin D



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