Allergen Information
Contains: Soy
Nutrition per 100g
Proteins › Plant-Based Proteins
Natto for Gestational Diabetes
Natto is a traditional Japanese food made from soybeans fermented with Bacillus subtilis. It is characterized by its slimy, sticky, and stringy texture, as well as its powerful, distinctive aroma. Considered a superfood, natto is exceptionally nutritious, providing a rich source of plant-based protein, fiber, and essential minerals. It is particularly famous for its high concentration of vitamin K2, which is crucial for bone health and cardiovascular function. The fermentation process also produces beneficial probiotics and the unique enzyme nattokinase.
At a glance
Pregnancy safety
SafeBlood sugar impact
lowCarbs / 100 g
13gIs Natto safe with gestational diabetes?
Natto is an excellent food choice for managing gestational diabetes due to its impressive nutritional profile. Its low glycemic index, combined with high protein and fiber content, helps to slow down sugar absorption into the bloodstream. This leads to more stable blood glucose levels after meals, which is a primary goal in GD management. The probiotics present in natto also support gut health, which emerging research suggests is linked to improved metabolic control and insulin sensitivity. It is a nutrient-dense option that supports both maternal and fetal health.
How does Natto affect blood sugar during pregnancy?
With a low glycemic index of approximately 44, natto has a minimal impact on blood sugar levels. The significant protein and fiber content act as a natural brake on carbohydrate digestion, preventing the rapid glucose spikes that are common with other foods. Since natto is typically consumed cold, its low-GI properties are perfectly preserved, making it an ideal choice. It is important to be cautious with the accompanying sauce packets, as they may contain added sugars; opting for low-sodium soy sauce or using the packet sparingly is advisable.
What is a safe portion of Natto for gestational diabetes?
A suitable portion for gestational diabetes management is one standard single-serving container of natto, which is typically around 40 to 50 grams. This amount, visually about a quarter to a third of a cup, delivers a robust dose of protein and fiber without contributing excessive carbohydrates. This portion size is effective at promoting satiety and stabilizing blood sugar. We recommend discarding the sugary sauce packet and flavoring your natto with a small dash of low-sodium soy sauce or tamari instead to avoid hidden sugars.
How should I combine Natto to manage blood sugar during pregnancy?
To create a balanced, blood-sugar-friendly meal, pair natto with a source of complex carbohydrates and non-starchy vegetables. Serving natto over a small portion of brown rice or quinoa allows its protein and fiber to blunt the carbohydrate response from the grains. Add volume and nutrients by mixing in chopped scallions, shredded nori, or a side of steamed spinach or broccoli. For an even greater protein boost to further stabilize blood sugar, consider topping your natto bowl with a soft-boiled egg or some edamame.
Last reviewed: August 31, 2026
Important Safety Information
Every pregnancy is different, and gestational diabetes is managed differently depending on your readings, your medication and how far along you are. The ratings and portions on this page are general information — not a diagnosis, a treatment plan or a medical device — and they cannot see your results.
- Low blood sugar:
- If you take insulin or diabetes medication, eating less carbohydrate than your team planned for can push your blood sugar too low. Treat a reading below 70 mg/dL (3.9 mmol/L), or symptoms such as shaking, sweating, confusion or a racing heart, with fast-acting carbohydrate immediately and retest after 15 minutes. Never use this page as a reason to skip or shrink a meal you were told to eat.
- Carbohydrate and ketones:
- Cutting carbohydrate hard to force a number down is not safe in pregnancy — it can produce ketones. Published guidance sets a minimum of 175 g of carbohydrate per day in pregnancy. Readings that stay above target for several days need your care team, not a smaller portion.
- Medication and insulin:
- The portions here are generic and know nothing about your insulin doses, your metformin, or the steroids given to mature your baby's lungs — all of which change how a meal affects you. Never adjust a dose or a mealtime based on this page.
- Food safety in pregnancy:
- Blood sugar is not the only thing that makes a food suitable while you are pregnant. Some foods with excellent glycemic numbers still carry mercury, vitamin A, listeria or alcohol risks, and those are judged separately from the ratings shown here. Check your national pregnancy food-safety guidance before adding an unfamiliar food.
- What these ratings can and cannot tell you:
- Glycemic index values, impact ratings and maximum servings are population averages taken from published tables. Two people eating the same food can get very different readings, so your own meter is the only measurement that describes you. Nutrition figures are indicative per 100 g and vary with brand, ripeness and preparation.
Contact your care team the same day if: your readings stay above target for several days; you have a reading below 54 mg/dL (3.0 mmol/L) or needed someone else's help to treat a low; you test positive for ketones; or your baby is moving less than usual. Seek emergency care for confusion, fainting, repeated vomiting, or a low you cannot bring back up.
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Sources & Editorial Review
Content independently developed by Dalo Labs ApS, informed by the American Diabetes Association's Standards of Care in Diabetes, ACOG's gestational diabetes guidelines, and the IADPSG consensus criteria. Not endorsed by or affiliated with any referenced organization. · Last reviewed: August 2026
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