M Grain During Pregnancy: Is It Safe?

There is much debate about whether it is safe for pregnant women to consume grains. While some sources claim that grains are an essential source of energy, nutrients, and fibre, others argue that a grain-free diet can be beneficial for pregnant women.

Proponents of grain consumption during pregnancy argue that grains provide essential carbohydrates, folic acid, iron, and fibre. They also contend that grains are a good source of B vitamins, which are crucial for the baby's development. On the other hand, those who advocate for a grain-free diet during pregnancy believe that there are alternative sources of these nutrients and that a grain-free diet can lead to a reduction in carbohydrate intake, which may be beneficial for blood sugar control and weight management.

Ultimately, the decision to consume grains during pregnancy is a personal one, and there is no one-size-fits-all answer. It is important for pregnant women to consult with healthcare professionals and make informed decisions about their diet, taking into account their individual needs and preferences.

Whole grains are best

Whole grains such as whole-wheat, oats, barley, corn, and rice are excellent sources of iron, selenium, magnesium, and B vitamins like B1, B2, folate, and niacin. These vitamins and minerals are crucial for your baby's overall growth. Whole grains also provide plenty of fibre, which is recommended during pregnancy to prevent constipation and haemorrhoids.

When choosing grains, opt for whole grains like whole-wheat bread and brown rice instead of refined or enriched grains. These whole grains contain the most vitamins, minerals, and fibre. Look for products with a whole grain stamp or check the ingredients list to ensure whole grains are listed first.

• Try a variety of whole grains like millet, oatmeal, and buckwheat for your morning cereal.
• Substitute air-popped popcorn or whole-grain crackers for chips.
• Experiment with whole-grain noodles and pasta, such as Japanese soba noodles made from buckwheat.
• Add cooked barley or other whole grains to quick breads, pancake or waffle batter, and soups.
• Use leftover whole grains to make side salads by adding chopped veggies and a vinaigrette dressing.
• Replace some of the flour in your baked goods with whole-grain flour, such as whole wheat, teff, triticale, spelt, or rye.

Remember, it's recommended to make at least half of your daily grain intake whole grains. So, go ahead and enjoy those whole grains, knowing that you're providing your body and your baby with a wealth of nutrients!

Fortified grains are important

Fortified grains are grains that have been enriched with additional nutrients, such as folic acid and iron, which are crucial during pregnancy. Folic acid, for example, helps prevent neural tube defects in the developing baby. While it is possible to obtain folate from other sources, such as green leafy vegetables, fortified grains provide a more concentrated source, ensuring that pregnant women consume adequate amounts. This is especially important for those who may not have access to a varied diet or enough nutritious food.

Additionally, fortified grains can be a good source of iron, which is essential for preventing anaemia during pregnancy. However, it is worth noting that the type of iron used in fortified cereals, ferrous sulfate, can be difficult for the body to absorb. Combining iron-fortified grains with vitamin C-rich foods, such as citrus fruits or bell peppers, can enhance iron absorption.

It is recommended that pregnant women consume a variety of grains, including whole grains and fortified grains, to ensure they meet their nutritional needs. Whole grains provide the most vitamins and minerals and are recommended by government guidelines. Examples of whole grains include whole wheat, oats, barley, brown rice, and wild rice. Fortified grains, on the other hand, are often enriched with specific nutrients like folic acid and iron, which are particularly important during pregnancy.

Some simple ways to include fortified grains in a pregnancy diet are:

• Swapping rice for farro, an ancient strain of hard wheat, to double the fibre intake.
• Choosing fortified breakfast cereals that are sugar-free and whole grain, such as amaranth, to increase fibre, vitamins, and minerals.
• Adding barley to soups and stews for extra fibre.
• Using buckwheat flour in recipes to boost manganese intake, which is important for building strong bones.

B vitamins and iron

B vitamins are essential for your growing baby's development and are found in grains. They are required for almost every part of your baby's body, and grains are an excellent source of these vitamins. Whole grains, in particular, are packed with B vitamins such as B1, B2, folate, and niacin.

Iron is another critical mineral found in grains, and pregnant women are highly vulnerable to iron deficiency. Iron is needed to supply the growing fetus and placenta and to increase the maternal red blood cell mass. Iron deficiency during pregnancy can lead to adverse outcomes such as low birth weight, prematurity, and perinatal mortality. Therefore, it is crucial to include iron-rich foods in your diet during pregnancy.

However, it is important to note that not all grains are created equal when it comes to iron absorption. Phytates in whole grains, for example, can inhibit iron absorption. On the other hand, including vitamin C-rich foods or meat along with grains can enhance iron absorption.

To ensure you are getting enough B vitamins and iron during pregnancy, choose whole grains such as whole-wheat bread, brown rice, and oats. These options provide the most vitamins, minerals, and fiber. Additionally, consider pairing iron-rich grains with vitamin C-rich foods to enhance absorption.

Fibre

The recommended daily fibre intake for pregnant women is 28 grams. This can be achieved by eating a balanced diet consisting of fruits, vegetables, cereals, and beans. Whole grains such as brown rice, barley, oats, and cornmeal are excellent sources of fibre.

Pregnant women should aim to eat a variety of high-fibre foods, including:

• Apples
• Berries
• Broccoli
• Beans
• Avocado
• Spinach
• Chia seeds
• Flax seeds
• Nuts
• Legumes such as black beans, chickpeas, and lentils
• Whole wheat bread
• Brown rice
• Oatmeal
• Buckwheat
• Millet
• Bulgur
• Whole wheat noodles or pasta

High-fibre snacks are also a good option for pregnant women, such as:

• Roasted chickpeas
• Dry-roasted edamame
• Chia seed squeeze snacks
• Protein bars made with whole foods
• Roasted lentils
• Prunes or dried apricots
• Instant oatmeal
• Whole wheat crackers
• Guacamole with carrot sticks, plantain chips, or whole wheat crackers
• Roasted fava beans

It is important to note that increasing fibre intake should be done gradually, as a quick increase can lead to gastrointestinal issues. Pregnant women should also ensure they drink plenty of water to aid in digestion.

Carbohydrates

Good sources of carbohydrates include fruits, vegetables, grains, and dairy products. Whole grains are particularly important as they are a good source of dietary fibre and provide a variety of health benefits. Enriched refined grains are also beneficial as they contain iron and folic acid, which are essential for the baby's development.

The recommended daily intake of carbohydrates during pregnancy is 175-210 grams. Carbohydrates should make up about 45-65% of daily calorie intake.

It is important to note that not all carbohydrates are equal. The Glycaemic Index (GI) measures how quickly a particular food affects blood sugar levels. High GI foods, such as white bread, white rice, and sugary treats, are broken down quickly by the body and cause a rapid increase in blood glucose and insulin levels. On the other hand, low GI foods, such as porridge made with rolled oats, chickpeas, beans, pulses, and wholegrain breads, are broken down more slowly and cause a steadier increase in blood glucose and insulin levels.

While it is important to include carbohydrates in the diet during pregnancy, it is also crucial to be mindful of portion sizes and balance them with healthy fats, protein, and fibre.

Frequently asked questions