This is the ‘worst food ingredient for your immune system,’ says immunologist and health expert
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The first Covid wave hit the U.S. and it was obvious that most of the patients who were placed on ventilators at the time had been diagnosed with Covid. a series of underlying conditions. These included metabolic diseases like obesity and diabetesBoth have been surging in the U.S.Over the past few years.
One question that was a puzzle at the outbreak of the pandemic was “Why is it so difficult to battle a respiratory disease with diabetes?”
First of all, the SARS/CoV-2 virus has been shown to make sugar management worse and potentially cause diabetes. studies show. This is done by binding to insulin-producing receptors on beta cells in the pancreas.
My patients often tell me that diabetes is a condition in which the body has a low level of inflammation. This taxes the immune system, slows down the ability to recognize pathogens, and can lead to relapses.
What we eat has a huge impact on our immune system. No ingredient can be more harmful to your immune system than sugar, especially when it comes to Covid.
Sugar is the worst food for your immune system
When you have high blood sugar — which is caused by many factors, but the biggest is consuming too much of it in your diet — it starts a vicious cycle of insulin resistance and obesity that drives up inflammatory cytokines, damages blood vessels, and activates the immune system to repair those areas.
This is a huge distraction to the immune system. It also opens the door for viruses and bacteria to enter our bodies.
If you are already diagnosed prediabetesThis may seem like bad news for diabetes or type 2 diabetes. It’s not. Type 2 diabetes does not have to become permanent.
This can help to end the cycle and reverse it. One of the best ways to increase your immune system is to reduce your sugar intake.
Sugar hides everywhere
You may be wondering: I do not like sweets, so it’s no problem for me!
However, even if donuts and cakes are not a regular occurrence, eating too many simple carbs (bread, pasta, cereals or other fruits or juices) can silently raise your blood sugar.
People often forget — or don’t realize — that sugar is in ketchup, salad dressings and lattes, as well as in juice, yogurt, cereal and protein bars.
I’m all about preventative care, especially when it comes to an insidious disease like diabetes, and recommend that the first step you take in your nutrition journey — regardless of age — is to ask your doctor to perform a fasting hemogoblin A1c testEven if your fasting glucose level is not abnormal, you should still take it.
Hemogoblin A1c test measures average blood sugar for the past three months. This means that even though your sugar levels are normal on the day of your appointment, it can detect underlying problems.
How to preserve your blood sugar health
Once you’re clear about your blood sugar level, follow these steps for improved health.
1. Reducing sugary sweets is a good idea.
It includes candy, soda, cake, and the seasonal flavored lattes you all love. These food and beverages don’t offer any nutrition value or contain large amounts of sugar.
Choose dark chocolate, berries, or other low-sugar treats instead. This doesn’t mean you need to give up sugary treats forever. It’s okay to have a few desserts. However, the goal is to stabilize your blood sugar and keep it healthy at all times.
2. Check the labels.
Now it’s time to check the amount of added sugar in every item in your pantry — and I mean AllYou can even get “low sugar” and “healthy” products.
American’s consume an average of 17 teaspoons (171 grams) daily. American Heart Association recommendsFor women, no more than 6 teaspoons (25g) of sugar per day and for men nine teaspoons (33.6g)
Don’t forget that we still receive natural sugars through fruits, vegetables, and grains.
3. Get more fiber
Sugar is toxic, but fiber can be used as an antidote. Fiber helps maintain a healthy digestive system and slows down the absorption sugars into your bloodstream. This protects against sugar spikes.
Another reason sodas, fruit juices, and sugared coffee beverages are harmful to your health is their lack of fiber. They contain a ton of sugar and none of the blood-sugar-protecting fiber that fresh whole plant-based foods have.
My favorite high fiber foods include black beans, lentils and steel-cut oatmeal, avocados and steel-cut oats.
4. Select nutrients and not calories.
Don’t worry about eating less calories. Focus on consuming more nutrients and foods rich in healthy fats.
It doesn’t matter if you eat low carb. Just make sure to choose the right carbohydrates. In fact, eating carbs in the form of vegetables, beans, whole fruits, and nuts and seeds — all mineral- and vitamin-rich foods — is a great way to keep those hunger pangs at bay.
You can track your food intake with many apps. All my patients keep track of their food for several days so they can see the amount of sugars, fiber, and other nutrients that they are actually getting. This is often very eye-opening.
Dr. Heather Moday Is a certified allergist, immunologist, and functional medicine physician. The author of the book, “The Immunotype Breakthrough: Your Personalized Plan to Balance Your Immune System, Optimize Health, and Build Lifelong Resilience.” Follow her Instagram @theimmunityMD Facebook.
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