An immunologist claims that this is the 'most harmful ingredient for your immune system' - particularly during Covid.

As the initial wave of Covid-19 struck the U.S., it became evident that the majority of patients being put on ventilators had a set of pre-existing health conditions. Among these were metabolic disorders such as obesity and diabetes, both of which have been on the rise in the U.S. over the past few years.

What perplexed individuals at the onset of the pandemic was the reason behind diabetes's difficulty in combating a respiratory illness.

The SARS-CoV-2 virus can negatively impact blood sugar control in the short term and potentially put individuals with diabetes at risk of a dangerous blood sugar state, according to research. This occurs because the virus binds to receptors on the beta cells of the pancreas, which produce insulin.

Frequently, I inform my patients, who are allergists and immunologists, that diabetes puts the body in a chronic low-grade inflammatory state, which slows down the immune system's ability to fight off pathogens.

Our immune system is greatly affected by what we eat, and sugar, particularly during Covid, can have a negative impact on our immune health.

Sugar: The worst food ingredient for your immune system

High blood sugar, often caused by excessive consumption, leads to insulin resistance and obesity, which in turn increases inflammatory cytokines, harms blood vessels, and triggers the immune system to repair damaged areas.

The presence of major distractions weakens the immune system, allowing harmful bacteria and viruses to penetrate the body's defenses.

If you have been diagnosed with prediabetes or diabetes, this may seem like bad news. However, it's not; Type 2 diabetes is not a permanent condition.

Reducing your sugar intake can not only halt this cycle but also reverse it entirely. Cutting back on sugar is one of the most effective ways to boost your immune system.

Sugar is hiding everywhere

I'm not really a sweets person, so I don't need to worry about this!

Consuming too many simple carbs, such as bread, pasta, rice, cereal, and certain fruits and juices, can increase blood sugar levels, even if you don't regularly eat donuts, candy, cakes, or cookies.

Frequently, individuals overlook or are unaware that sugar is present in various foods such as ketchup, salad dressings, lattes, juice, yogurt, cereal, and protein bars.

It is crucial to prioritize preventative care, particularly for diseases like diabetes, and I suggest that the initial step in your nutrition journey, regardless of age, is to request your doctor to conduct a fasting hemoglobin A1c test, even if your fasting blood glucose is normal.

Even if your blood sugar is normal on the day of your doctor's visit, Hemogoblin A1c tests can detect underlying issues by measuring average blood sugar levels over the previous three months.

How to protect your blood sugar health

After determining your position on the blood sugar spectrum, follow the steps below for improved health.

1. Cut back on obvious sugars.

These foods and drinks, including candy, soda, cake, and seasonal flavored lattes, lack nutritional value and are high in sugar.

Opt for dark chocolate, berries or another low-sugar treat instead of sugary foods. While it's okay to indulge in desserts occasionally, it's crucial to stabilize and improve your blood sugar levels initially.

2. Read the labels.

Check the amount of added sugar in all pantry items, including those labeled "low in sugar" or "healthy."

On average, Americans consume approximately 17 teaspoons (71 grams) of added sugar daily, but the American Heart Association advises women to limit their intake to six teaspoons (25 grams) and men to nine teaspoons (36 grams) of added sugar per day.

We're not deficient in natural sugars because we still get them from fruits, vegetables, and grains.

3. Eat more fiber.

Fiber not only aids digestion, but also slows sugar absorption, preventing sugar spikes.

Sodas, fruit juices, and sugary coffee drinks are harmful to your health due to their high sugar content and lack of fiber.

Some of my favorite high-fiber foods include black beans and lentils, steel-cut oats, avocados, buckwheat, pears, raspberries, barley, and flaxseeds.

4. Chose nutrients over calories.

Instead of reducing calorie intake, focus on incorporating more nutrient-rich foods into your diet, including high protein and healthy fat sources.

Instead of going low-carb, focus on consuming carbs from nutrient-dense foods such as vegetables, beans, whole fruits, and nuts and seeds to manage hunger.

I require my patients to log their food intake for a few days to assess their actual consumption of added sugar, fiber, and other nutrients. This process is usually quite enlightening.

Dr. Heather Moday is a board-certified allergist, immunologist, and functional medicine physician who wrote "The Immunotype Breakthrough: Your Personalized Plan to Balance Your Immune System, Optimize Health, and Build Lifelong Resilience." She can be followed on Instagram @theimmunityMD and Facebook.

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