Do you keep hearing how important it is to “balance your blood sugar” during pregnancy—but have no idea what that actually means or how to actually do it?
You’re not alone. It can definitely feel complicated. Blood sugar is a key part of health for everyone, but it plays an even bigger role when you’re pregnant. It can impact your energy, mood, cravings, and even your baby’s growth.
In this post, we’ll break down what blood sugar actually is, how pregnancy changes the way your body handles it, and simple, realistic ways to keep it balanced—without stressing over every bite.
What is Blood Sugar?
Blood sugar, also called blood glucose, refers to the amount of sugar in your bloodstream at any given time. This sugar comes from the carbohydrates you eat and it’s your body’s main source of energy.
After you eat, your blood sugar naturally rises as your body digests the food. Then your pancreas releases a hormone called insulin to help move that sugar out of your blood and into your cells, where it can be used for energy or stored for later.
This rise and fall is a normal and healthy mechanism. Issues arise when blood sugar spikes or drops too quickly, rather than rises and falls gradually.
How Pregnancy Changes Blood Sugar
During pregnancy, your body goes through a lot of hormonal shifts—and some of those changes directly affect how your body handles blood sugar.
Hormones like estrogen, progesterone, and human placental lactogen naturally make your cells more insulin resistant, especially as your pregnancy progresses. This means your body doesn’t respond to insulin as effectively, so sugar stays in your bloodstream longer after meals.
This is actually a normal and helpful part of pregnancy. By keeping a bit more glucose in your blood, your body ensures that your baby has a steady supply of energy to support their growth and development.
But sometimes this process can go a little too far—causing blood sugar levels to rise higher than they should. When that happens, it can lead to gestational diabetes, a condition where your body needs extra support to keep blood sugar in a healthy range.
Some insulin resistance is expected, but keeping blood sugar balanced helps you feel better and supports a healthy pregnancy.
What Is Gestational Diabetes?
Gestational diabetes is a type of diabetes that develops during pregnancy. It happens when your body can’t keep up with the increased insulin resistance caused by pregnancy hormones, leading to higher-than-normal blood sugar levels.
It’s actually pretty common—around 5 to 9% of pregnant women in the U.S. are diagnosed with gestational diabetes. It’s usually picked up during routine screening between 24 and 28 weeks, but some people may be tested earlier if they have risk factors.
For many, gestational diabetes can be managed with diet, movement, and lifestyle changes alone. Others may need medication or insulin to help keep their blood sugar in a safe range.
If you’re curious about how to eat for the management of gestational diabetes, you can check out some other resources I’ve put together here: Breakfasts for Gestational Diabetes and Gestational Diabetes Desserts.
Even if you don’t have gestational diabetes, the same strategies used to manage it—like eating balanced meals, staying active, and getting enough rest—can help support steady blood sugar and help you feel your best throughout pregnancy.
Signs Your Blood Sugar May Be Off
When your blood sugar swings too high or drops too low, your body will let you know—sometimes in not-so-subtle ways. You don’t have to be diagnosed with gestational diabetes to feel the effects of imbalanced blood sugar.
Learning to recognize the signs can help you stay ahead of crashes and feel more balanced throughout the day.
Low Blood Sugar
Your blood sugar may dip if it’s been too long since you’ve eaten, if you’ve had mostly carbs without protein or fat to slow things down, or if your meals just aren’t satisfying enough.
Some people are more sensitive to these drops and feel the effects more strongly. I’m definitely one of those people—if I wait too long to eat or don’t get enough protein, I feel it. But the good news is once you know what to look for, it’s much easier to stay ahead of it.
Common signs of low blood sugar:
- Shakiness or jitters – A trembling or shaky feeling, especially in your hands.
- Headaches – A dull or sudden ache that comes on fast.
- Dizziness or lightheadedness – Feeling unsteady or like you might faint.
- Sudden fatigue – A quick drop in energy that leaves you feeling wiped out.
- Irritability or “hanger” – Snapping, mood swings, or feeling edgy out of nowhere.
- Brain fog or trouble focusing – It’s hard to think clearly or stay on track.
High Blood Sugar
High blood sugar shows up a little differently and can be easy to miss at first. These symptoms tend to build more slowly but still impact how you feel day to day.
Common signs of high blood sugar:
- Increased thirst – Feeling like you can’t drink enough water, no matter how much you have.
- Brain fog – Trouble concentrating or feeling mentally sluggish, even after a full night’s sleep.
- Frequent urination – Needing to pee more often than usual.
- Fatigue – Still feeling tired, even after eating.
- Sugar cravings – Intense urges for sweets or carbs to get quick energy.
It should be noted that some of these symptoms are a completely normal part of pregnancy. But if you feel like they are severe, it’s worth checking with your provider to ensure it’s not a sign of chronically high blood sugar.
What Affects Blood Sugar?
There’s a lot that goes into how your body manages blood sugar—and pregnancy adds its own unique twist. Understanding the biggest influencers can help you make small, steady changes that add up to a big impact.
- Pair your macros – It’s not just what you eat, but how foods are combined. Carbs break down into sugar, so eating them with protein, fat, or fiber helps slow the rise in blood sugar and prevents a crash later.
- Meal timing and portions – Long gaps between meals or oversized portions can both throw your blood sugar off. Eating balanced meals or snacks every 3–4 hours helps maintain steady energy without spikes or dips.
- Exercise – Movement helps your muscles use up glucose, naturally lowering blood sugar. Even a 10 minute walk after a meal can make a big difference—it doesn’t have to be intense.
- Sleep – Poor sleep (especially if it’s inconsistent or disrupted) can make your body more insulin resistant, meaning blood sugar stays higher. Easier said than done in pregnancy, but prioritizing rest where you can matters. Never feel guilty for napping!
- Circadian rhythm – Your body’s natural sleep-wake cycle also affects how it handles blood sugar. It can be helpful to get natural sunlight for a few minutes when you wake, as well as periodically throughout the day. Blocking or minimizing blue light before bed can also help your body’s natural hormones regulate blood sugar.
- Stress – High cortisol (your main stress hormone) can raise blood sugar on its own. Mental stress, physical stress, even illness can all have an effect. Finding ways to unwind—like deep breathing, light movement, or saying no to one extra thing—can really help.
How to Balance Blood Sugar – As Simply As Possible
Now that we’ve covered what affects blood sugar, here’s your action plan. Remember, it doesn’t have to be all or nothing—small changes can still make a big difference. Here’s some steps you can take:
- Build meals and snacks with protein, fat, fiber, and carbs – Combine these macronutrients in every meal and snack to slow the rise in blood sugar and keep you feeling fuller longer.
- Consume enough protein – Many women feel better when they consume at least 25 grams of protein at meals and 10 grams at snacks.
- Eat every 3–4 hours if needed – Eating more regularly helps keep blood sugar steady throughout the day, preventing those energy dips and cravings.
- Don’t skip breakfast – It’s easy to skip when you’re not feeling your best, but a balanced breakfast jump-starts your day and keeps your blood sugar in check.
- Move your body gently – A walk, some light stretching, or yoga can help your muscles use glucose and stabilize your blood sugar without needing intense exercise.
- Prioritize sleep and manage stress – Both are crucial for your body’s ability to handle blood sugar. Aim for a restful night and find ways to manage stress, even if it’s just a few minutes of deep breathing.
How Blood Sugar Affects Your Baby
Your blood sugar doesn’t just impact how you feel—it also plays a big role in your baby’s growth and development.
When blood sugar levels stay consistently high during pregnancy, it can cause the baby to grow larger than average—a condition called macrosomia.
Over time, elevated blood sugar may also influence your baby’s long-term metabolic health, potentially increasing their risk for insulin resistance or type 2 diabetes later in life.
Keeping your blood sugar steady helps give your baby exactly what they need to grow and thrive—not too much, not too little.
Balanced blood sugar supports healthy weight gain, brain development, and smoother transitions into delivery and beyond. It’s one of the simplest ways to care for both of you at the same time.
Electrolytes and Blood Sugar During Pregnancy
Sometimes what feels like low blood sugar—dizziness, fatigue, or brain fog—could actually be a sign you’re low on electrolytes.
Staying hydrated with fluids that contain sodium, potassium, and magnesium (in addition to plain water) can help maintain stable energy and reduce those “off” feelings between meals.
This is especially important if you’re dealing with morning sickness or drinking more water than usual. Consuming enough electrolytes is crucial during pregnancy. For a full dive into electrolytes, you can check out this article on Electrolytes During Pregnancy.
Blood Sugar and Pregnancy Nausea
If you’re dealing with morning sickness, your blood sugar might be playing a bigger role than you think. Nausea can actually get worse when your blood sugar dips too low—or when it spikes and crashes quickly.
It becomes a bit of a vicious cycle:
You feel too nauseous to eat → your blood sugar drops → this makes the nausea worse → making it even harder to eat
The good news is, keeping your blood sugar steady can help ease some of that queasy feeling. Here are a few simple strategies that can make a big difference:
- Eat small, frequent meals – Even if you can’t handle a full meal, try to nibble on something every 2–3 hours. An empty stomach tends to make nausea worse.
- Pair carbs with protein – Crackers or toast alone might give quick relief, but adding something like nut butter, cheese, or hard-boiled eggs helps prevent that post-carb crash.
- Don’t skip meals – Even if your appetite is low, a few bites can go a long way in keeping you feeling more stable.
- If you can’t eat, drink something – A protein shake or other filling beverage can be a lifesaver when solids just aren’t happening. Here’s a roundup of my favorite pregnancy-safe protein shakes to help keep your blood sugar steady and your energy up.
Balancing your blood sugar won’t necessarily cure pregnancy nausea, but it can definitely take the edge off—and help you get through the day with fewer crashes.
Cravings and Blood Sugar
Cravings for sweets, chips, or other high-carb foods can be your body’s way of asking for quick energy—especially if your blood sugar is swinging too low or too high. If this is happening to you, think about what might be missing from your meals:
- Did you get enough protein?
- Are you going too long between meals?
- Did you eat mostly carbs on their own?
Supporting your body with satisfying, balanced meals is the best way to prevent extreme carb cravings. If you’re curious about other things that contribute to cravings, check out this other post I’ve written on Craving Sweets During Pregnancy.
How to Read Nutrition Labels for Carbs and Sugar During Pregnancy
If you’re trying to be extra mindful of your blood sugar, being aware of carbohydrate content in foods may be important. Here’s a quick guide to help you scan labels with confidence and know what to look for when it comes to carbs and sugar.
1. Start with Total Carbohydrates
Look for the line that says Total Carbohydrate—this includes all the carbs in the food: sugars, starches, and fiber. The number of carbs you need at meals and snacks will vary based on you as an individual.
Tip: The number listed is in grams, and it’s based on the serving size listed at the top of the label. Always check the serving size first—sometimes it’s much smaller than what you’d actually eat!
2. Check Fiber Content
Fiber is underrated, and can be helpful for blood sugar control. Under Total Carbohydrate, you’ll see Dietary Fiber listed.
- Fiber doesn’t raise blood sugar the same way other carbs do.
- In fact, it helps slow digestion and blunt blood sugar spikes.
3. Look at Added Sugars
Next, check Total Sugars and Added Sugars.
- Total Sugars includes both naturally occurring sugars (like in fruit or dairy) and any added sugars.
- Added Sugars are the ones to watch. These are sugars added during processing—like cane sugar, honey, syrups, or fruit juice concentrates. They are especially hard on your blood sugar, and should be limited during pregnancy.
4. Spot the Sneaky Names for Sugar
Added sugars can go by a lot of names—here are a few to watch for in the ingredients list:
- Cane sugar, brown sugar, honey, agave nectar
- High fructose corn syrup, corn syrup solids
- Fruit juice concentrate, evaporated cane juice
- Anything ending in -ose (glucose, fructose, dextrose)
These all count as added sugars, and can impact blood sugar, even if they sound “natural.”
5. Balance is Key
You don’t have to avoid all sugar during pregnancy. What matters most is pairing carbs (especially quick-digesting ones) with protein, fat, or fiber to help slow their impact on your blood sugar.
Why Liquid Sugar Is Especially Important to Watch in Pregnancy
It’s one thing to eat a cookie with some sugar in it. It’s another to drink a sugary beverage—like soda, sweet tea, or juice—which hits your bloodstream much faster and can spike your blood sugar quickly.
Why that matters during pregnancy:
- Liquid sugars are absorbed rapidly and don’t come with fiber, protein, or fat to slow them down.
- This can lead to quick blood sugar spikes followed by crashes—leaving you feeling tired, shaky, or hungrier than before.
- If you’re at risk for gestational diabetes or monitoring your blood sugar, these quick spikes are especially important to avoid.
Common sources of liquid sugar to limit during pregnancy:
- Regular soda
- Sweetened iced tea
- Lemonade or fruit punch
- Fancy coffee drinks (like frappes or flavored lattes)
- Juice or juice blends
- Sports drinks (many have sugar unless labeled “zero” or “no added sugar”)
What to drink instead:
- Water (add lemon, cucumber, or berries for flavor)
- Sparkling water or seltzer
- Herbal teas (hot or iced)
- Electrolyte drinks labeled “no added sugar” or “sugar free”
Even 100% fruit juice—while natural—can spike blood sugar just like soda when it’s not balanced with food. If you drink juice, stick to small portions (like 4 oz) and pair it with a snack that contains protein or fat.
When to Talk to Your Doctor About Blood Sugar
While blood sugar fluctuations are a normal part of pregnancy, certain symptoms may signal a bigger issue. Reach out to your provider if you notice:
- Ongoing fatigue that doesn’t improve with rest or eating
- Intense thirst or frequent urination
- Blurry vision
- A history of gestational diabetes or prediabetes
- Concerns about your baby’s growth
Your doctor may recommend early blood sugar screening or additional support. It’s always better to bring up your concerns—even if it turns out everything is fine.
Key Takeaways
Blood sugar is a key component of health during pregnancy. Keeping it balanced supports your energy, mood, and your baby’s growth.
Pregnancy hormones like estrogen and progesterone make your body more insulin resistant, which means blood sugar can stay elevated for longer. This is natural but requires some management to avoid excessive spikes.
Gestational diabetes is a common condition that occurs when your body struggles to manage increased insulin resistance. It can be managed with diet, exercise, and lifestyle changes, even if you don’t have gestational diabetes, the same strategies can help you balance blood sugar.
Signs of imbalanced blood sugar include shakiness, fatigue, headaches, and cravings for both high and low blood sugar. Spotting these signs can help you stay in control.
Simple strategies to manage blood sugar include eating small, frequent meals, pairing carbs with protein, moving your body gently, and prioritizing sleep and stress management.
Even small changes can have a big impact. You don’t need to be perfect—making small adjustments to your diet and lifestyle can help you feel more balanced during pregnancy.
If you’re worried about blood sugar fluctuations or have symptoms like increased thirst, fatigue, or nausea, it’s important to discuss them with your doctor.
FAQs: Blood Sugar During Pregnancy
1. Why is blood sugar important during pregnancy?
Balanced blood sugar helps maintain energy, stabilize mood, and supports healthy baby growth. Fluctuations can lead to fatigue, mood swings, and complications like gestational diabetes.
2. How does pregnancy affect blood sugar?
Pregnancy hormones cause insulin resistance, leading to higher blood sugar levels to fuel your baby’s growth. Uncontrolled blood sugar can cause gestational diabetes.
3. What is gestational diabetes?
Gestational diabetes occurs when your body can’t produce enough insulin during pregnancy. It’s manageable with diet, exercise, and sometimes medication.
4. How can I tell if my blood sugar is off?
Low blood sugar signs: shakiness, dizziness, fatigue, irritability.
High blood sugar signs: increased thirst, frequent urination, fatigue, sugar cravings.
5. How does blood sugar affect my baby?
High blood sugar can lead to macrosomia (large baby) and increase the risk of insulin resistance and type 2 diabetes later in life. Balanced blood sugar supports healthy baby growth.
6. Can blood sugar cause pregnancy nausea?
Yes, low blood sugar worsens nausea. Eating small, balanced meals with carbs and protein helps stabilize blood sugar and reduce nausea.
7. How to balance blood sugar during pregnancy?
- Eat balanced meals with protein, fat, fiber, and carbs.
- Snack every 3–4 hours.
- Don’t skip breakfast.
- Move gently (like walking) after meals.
- Prioritize sleep and manage stress.
8. How does stress affect blood sugar?
Stress increases cortisol, raising blood sugar. Manage stress with relaxation techniques to keep blood sugar stable.
9. How does circadian rhythm impact blood sugar?
Your circadian rhythm affects insulin sensitivity. Natural light exposure in the morning and reducing blue light at night helps regulate blood sugar.
11. What do my cravings mean for my blood sugar?
Cravings for sugary or carb-heavy foods often indicate your body is seeking quick energy due to blood sugar imbalances. Balance cravings with nutrient-dense snacks like protein-rich foods. Learn more about managing cravings here.