Stop eating it: an immunologist named a product that is better not to eat during a pandemic

When the first wave of Covid hit the US, it became clear that the majority of patients put on ventilators had a number of comorbidities. Among these were metabolic disorders such as obesity and diabetes. Their number in the US has increased dramatically over the past few years. Allergist, immunologist Dr. Heather Moday published an article on the importance of nutrition in CNBC.

The question that puzzled people at the start of the pandemic was: Why does diabetes make it harder to fight the respiratory virus?

First, we know that the SARS-CoV-2 virus can impair blood sugar control in the short term. It has the potential to cause people with diabetes a very dangerous blood sugar condition, studies show. It does this by binding to receptors on pancreatic beta cells that produce insulin.

Having diabetes means you are in a chronic, mild inflammatory condition. It stresses the body's innate immune system and slows down the attack of pathogens when they enter the body.

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What we eat is of great importance for our immune system. And there is no more harmful ingredient for your immunity than sugar, especially during Covid.

Sugar: The Worst Food Ingredient for Your Immune System

When you have high blood sugar, which is caused by many factors, but the biggest one is eating too much sugar, it sets off a vicious cycle of insulin resistance and obesity. This leads to increased levels of inflammatory cytokines, damage to blood vessels, and activation of the immune system to repair these areas.

It's very distracting immune system and gives dangerous bacteria and viruses a chance to slip through our body's defenses.

If you've already been diagnosed with prediabetes or diabetes, this may sound like bad news. But it's not; Type 2 diabetes does not have to be permanent.

Eliminating excess sugar from your diet can not only break this vicious cycle, but reverse it completely. Reducing your sugar intake is one of the most effective ways to improve your immune system.

Sugar is hiding everywhere

You might think: I'm not a sweet tooth, so I don't have to worry!

But even if you don't eat donuts, candies, cakes, or cookies regularly, too many simple carbohydrates like bread, pasta, rice, cereal, or even some fruits and juices can raise your blood sugar levels subtly.

People often forget or don't realize that sugar is found in ketchup, salad dressings, and lattes, as well as juices, yogurts, cereals, and protein bars.

Prevention is important, especially when it comes to such an insidious disease as diabetes. The first step you must take in your journey through nutrition - regardless of age - this is to ask your doctor to perform a hemogoblin A1c test on an empty stomach. Even if your fasting blood glucose is normal.

Hemogoblin A1c tests measure the average blood sugar level over the previous three months. Even if your blood sugar levels are normal on the day you see your doctor, the test can reveal underlying problems.

How to monitor blood sugar

Once you have an idea of ​​where you are on the blood sugar spectrum, follow these steps to improve your health:

1. Cut down on explicit sugars.

That means candies, sodas, cakes and lattes with seasonal flavors that we all love. These foods and drinks have no nutritional value and are high in sugar.

Instead, opt for dark chocolate, berries, or another low-sugar treat. I am not saying that you should give up all sugary foods forever. Desserts are occasionally allowed! But first, it is important to achieve stable and healthy blood sugar levels.

2. Read the ingredients.

Now it's time to check the amount of added sugar in every food in your pantry. All, even products advertised as "low sugar" or "healthy" need to be tested.

The average American consumes about 17 teaspoons (71 grams) of added sugar per day. But the American Heart Association recommends no more than six teaspoons (25 grams) of added sugar per day for women and nine teaspoons (36 grams) for men.

Remember, we still get our natural sugar from fruits, vegetables, and grains, so we're definitely not deficient!

3. Eat more fiber.

If sugar is a poison, then fiber is the antidote. Fiber not only supports normal digestion, but it also helps slow down the absorption of sugar into your bloodstream, which protects you from sugar spikes.

Lack of fiber is another reason sodas, fruit juices, and sugary coffee drinks are so unhealthy. They contain a ton of sugar and lack the blood sugar-protecting fiber found in fresh, whole, plant-based foods.

Some of my favorite high fiber foods are black beans and lentils, oatmeal, avocados, buckwheat, pears, raspberries, barley, and flax seeds.

4. Choose nutrients, not calories.

Instead of worrying about cutting calories, add nutrient-dense foods with plenty of protein and healthy fats to your diet.

You don't have to switch to a low carb diet, just choose the "right" carbs. In fact, eating carbohydrates in the form of vegetables, beans, whole fruits, nuts, and seeds—all foods that are rich in minerals and vitamins—is a great way to curb hunger.

There are several apps to help you keep track of your consumption. I have all my patients log their meals for several days to see how much added sugar, fiber and other nutrients they are actually getting, says Dr. Moday. This is often very conspicuous.