Pregnancy is an exciting but challenging time for many women. As your body goes through incredible changes to grow a new life, you may wonder what role your diet plays in supporting a healthy pregnancy. One common question is whether sugar intake affects pregnancy outcomes. This article reviews the research on sugar and pregnancy to help you make informed choices about your prenatal diet.
Does sugar increase risks in pregnancy?
Some studies suggest that a high sugar intake may be linked to increased risks during pregnancy. Here’s an overview of what the research says:
Gestational diabetes
Eating a lot of added sugars may increase the risk of developing gestational diabetes (GDM), a type of diabetes that only occurs during pregnancy. GDM affects up to 9% of pregnancies and causes high blood sugar that could impact the baby’s health.[1]
In a study of over 13,000 women, those who consumed the most sugar before pregnancy had a 38% higher risk of GDM.[2] Another study found women who drank 1 or more sugar-sweetened beverages per day were 22% more likely to develop GDM.[3] Limiting added sugar may help control blood sugar levels.
Excessive weight gain
Consuming high amounts of added sugars could lead to excessive weight gain in pregnancy. Packing on too many extra pounds raises risks for various complications.[4]
In a study of over 1,000 pregnant women, higher sugar intake was linked to greater weight gain during pregnancy.[5] The American College of Obstetricians and Gynecologists recommends 25-35 lb weight gain for women of normal weight, but too much sugar could cause women to exceed this.[6]
Premature delivery
Preliminary research indicates a high sugar diet may raise the odds for premature birth before 37 weeks. Prematurity brings serious health concerns for babies.[7]
A study in over 23,000 women found those consuming the most sugar had a 16% higher risk of early delivery compared to those with the lowest intake.[8] However, more studies are needed to confirm the link between sugar and preterm birth.
Preeclampsia
Preeclampsia is a pregnancy complication featuring high blood pressure that could damage organs like the liver and kidneys. It affects up to 8% of pregnancies.[9]
Some research suggests sugar intake may increase preeclampsia risk. A study in Norway observed women who drank 4 or more servings of sugar-sweetened soda weekly had a 19% higher risk than women who drank less than 1 serving.[10] Cutting back on sugar provides benefits throughout pregnancy.
Does sugar affect fetal development?
The sugar you eat reaches your developing baby through the placenta, so your intake could potentially impact fetal growth and development. Here’s what studies indicate:
Fetal size
Eating a lot of added sugar may contribute to having a larger baby. High birth weight (over 8 lb, 13 oz) poses risks like shoulder dystocia (trouble delivery shoulders) and newborn low blood sugar.[11]
In a study of over 6,500 women, those who consumed the most sugar-sweetened beverages had a 38% higher risk of macrosomia (very large baby over 8 lb, 13 oz) compared to women with the lowest intake.[12] Limiting sweets helps promote a healthy baby size.
Fat mass
Research shows maternal sugar intake could increase fat mass and waist circumference in babies. Excess fat could influence future obesity risk.[13]
In a trial of 36 women, a high sugar diet led to 4% greater abdominal fat mass in infants compared to a low sugar diet.[14] Minimizing added sugars encourages healthy fat levels.
Future health
A high maternal sugar intake might even affect child health years later. In a study monitoring children up to age 7, mothers who consumed more sugar while pregnant had kids with higher BMI and body fat.[15] Other research links prenatal sugar exposure to greater metabolic risks as kids.[16] Aim for moderation when satisfying a sweet tooth during pregnancy.
Does sugar affect milk supply when breastfeeding?
After birth, you may wonder if sugar habits impact your breast milk. Research in this area is limited, but indicates added sugars are best minimized.
Taste preferences
Sugary foods and beverages you consume can pass flavor compounds to your breast milk that influence your baby’s taste preferences.[17]
In a small study of lactating women, eating garlic changed the flavor of breast milk within a few hours.[18] Although untested, sugary foods may similarly alter taste. This could promote an early preference for sweets.
Infant weight gain
Emerging research shows a breastfeeding mother’s high sugar intake could contribute to rapid weight gain in the first 6 months of life, which may increase later obesity risk.[19]
In a study of 206 mothers and infants, babies gained an average of 0.07 lbs more per month for each serving of sugar-sweetened beverage their mom consumed daily while breastfeeding.[20] Limiting sugar is prudent for infant health.
Milk composition
Some early research indicates added sugars may lower protein and fat levels in breast milk, providing less nutritious milk to the infant.[21] However, effects on human milk require further study.
What are the recommended sugar limits in pregnancy?
Sugar can quickly add up from sweets, baked goods, sugar-sweetened beverages, and even natural sugars in fruit or milk. Here are some intake guidelines:
Added sugars
The American Heart Association recommends:[22]
- No more than 6 tsp (25g) of added sugars per day for women
- No more than 9 tsp (38g) for men
Aim to stay on the lower end or under during pregnancy and when breastfeeding.
Fruit juice
While whole fruit provides fiber and nutrients, juice concentrates sugars. The CDC suggests:[23]
- No more than 4 oz fruit juice per day for toddlers under age 3
- No more than 6 oz per day for children 4-6 years
- No more than 8 oz for older kids and adults
Pregnant women should limit juice for optimal health.
Sweetened beverages
Skip sugar-sweetened sodas and limit sweet teas, flavored coffees, sports drinks, and other beverages, which provide empty calories and no nutrition.
Healthy low-sugar diet in pregnancy
Focusing on whole, minimally processed foods that are low in added sugars can help control your intake. Here are some tips:
Choose unsweetened drinks
Drink plenty of water and opt for unsweetened options like:
- Plain milk or milk alternatives like unsweetened almond milk
- Seltzer or sparkling water
- Unsweetened tea
- Coffee with minimal added sweetener
Eat fruit, not juice
When you crave something sweet, reach for whole fresh fruit instead of juice. Good options include berries, bananas, apples, oranges, and more.
Read labels
Check ingredients lists and Nutrition Facts panels to find packaged foods lower in added sugars. Avoid those with sugar, syrups, or words ending in “-ose” near the top.
Sweeten smartly
Use moderate amounts of natural sweeteners like maple syrup and honey. Always pair with fiber from oats, yogurt, or fruit to lower blood sugar impact.
Bake better
In baked goods recipes, cut the sugar amount by 1/3 or 1/2. Boost flavor with cinnamon, vanilla, cocoa, or fruit purees instead.
Try plain Greek yogurt
Top Greek yogurt with fresh fruit and a drizzle of honey for a protein-rich dessert. The natural sugar lactose in plain dairy is generally fine in moderation.
Conclusion
Research suggests that excess sugar intake may increase risks like gestational diabetes, excessive weight gain, preeclampsia, and preterm delivery. It could also affect fetal growth and breast milk composition. While occasional sweets in moderation are unlikely to cause harm, health organizations recommend limiting added sugars to less than 6-9 teaspoons per day. Prioritizing unsweetened beverages, whole fruits, and foods low in added sugars can help control your intake to support a healthy pregnancy and baby. Checking with your prenatal care provider for personalized advice is also wise. With some mindfulness of your diet, you can satisfy a sweet tooth while keeping your sugar intake in check.