Nutrition per 100g
Shiso (Perilla) for Gestational Diabetes
Shiso, also known as Perilla, is an aromatic herb from the mint family, widely used in Japanese, Korean, and Vietnamese cuisine. It has a unique, complex flavor profile reminiscent of mint, basil, and anise with hints of cinnamon. There are two common varieties: green shiso (aojiso), which is typically used fresh as a garnish or wrap, and red shiso (akajiso), which is often used for coloring pickled plums (umeboshi) and other preserves. Its distinctive taste adds a refreshing and vibrant note to a wide array of dishes, from sushi to salads.
At a glance
Pregnancy safety
SafeBlood sugar impact
lowCarbs / 100 g
7.5gIs Shiso (Perilla) safe with gestational diabetes?
Shiso is an outstanding choice for a gestational diabetes meal plan as it adds immense flavor without contributing sugar, fat, or significant carbohydrates. Its aromatic quality can make simple, healthy meals more satisfying, reducing the temptation to reach for high-sugar sauces or condiments. The herb is also a source of beneficial micronutrients, supporting overall health during pregnancy. Incorporating shiso is a safe and effective strategy to diversify your diet while maintaining strict blood glucose control.
How does Shiso (Perilla) affect blood sugar during pregnancy?
With a negligible carbohydrate count, most of which is fiber, shiso has a virtually nonexistent impact on blood sugar levels. Its glycemic index is extremely low, meaning it will not cause glucose spikes and can be consumed freely without concern. Using shiso raw preserves its cellular structure and fiber content, ensuring the slowest possible absorption. The nutrients within, such as magnesium, may also play a supportive role in healthy insulin function, making it a smart addition to any meal.
What is a safe portion of Shiso (Perilla) for gestational diabetes?
For gestational diabetes management, there is no practical limit on shiso consumption due to its minimal glycemic impact. A typical culinary portion, such as a few leaves used as a garnish or wrap, is perfectly acceptable. You can comfortably use a generous handful of leaves, equivalent to about a cup loosely packed, in a salad or main dish without needing to account for it in your carbohydrate budget. Use it to enhance the flavor of whole, unprocessed foods.
How should I combine Shiso (Perilla) to manage blood sugar during pregnancy?
Use shiso leaves as a fresh, flavorful wrap for lean proteins like grilled chicken breast, fish, or tofu to create a balanced, low-carb meal. Finely chop and mix it into a large salad with non-starchy vegetables and a healthy fat source like avocado or an olive oil vinaigrette to blunt any potential glucose rise. This pairing strategy ensures a nutrient-dense meal that is both satisfying and excellent for blood sugar management. Avoid pairing shiso with large portions of refined carbohydrates like white rice.
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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