(KRON)– Recently we went over how high blood sugar level affects the immune reaction to COVID-19 and how it affects those with and without diabetes.
Today, our health professional, Karen Owoc, is here with some diet methods that prevent or blunt blood sugar level spikes– and for that reason, reduce the risk of a life-threatening inflammatory response to the infection.
Why Blood Sugar Causes Inflammation
Extended high blood sugar level is related to chronic inflammation.Tissue injury is followed by a cascade of events that leads to the release of PRO-INFLAMMATORY cytokines (immune cells) to help stop further tissue injury and start the recovery phase.These are the very same pro-inflammatory immune cells that we discussed recently– the ones that go into overdrive when blood sugar level is high in the existence of COVID-19 (referred to as the “cytokine storm”).
Why People Dont Know They Have Blood Sugar Spikes
When medical professionals test for diabetes, the blood glucose test is carried out when FASTING, however the blood glucose spikes happen AFTER MEALS (postprandial). Blood glucose will continue to rise and peak at 1.5 hours.These spikes might not reveal up when your doctor tests your blood glucose since youre tested in the lab BEFORE you eat.You live the majority of your life in as FED state, not a fasting state.
3 Key Diet Strategies to Survive COVID-19
Your diet is a strong moderator of swelling and blood sugar. To lower threat for the fatal cytokine storm:
Avoid blood sugar spikesReduce inflammationImprove insulin sensitivity (blood glucose control).
Food Q & & A.
QUESTION: Which meal do you think will increase your blood sugar and produce more inflammation?
The Chicken Sandwich Spikes Blood Sugar– Studies show that the amount and quality of fat in the diet plan affects blood glucose control (insulin level of sensitivity).
A. A peanut butter and strawberry jam sandwich on refined white bread? OR.
Saturated fats found in meat, dairy, eggs, and tropical oils triggered the following:.
B. A poached, shredded skinless chicken breast sandwich on refined white bun?
ANSWER: The chicken sandwich will cause overstated spikes in blood sugar and fat in the blood.
1. Accumulation of fat in muscle cells.
Research studies show saturated fats in skeletal muscle (think “marbling” as you would a steak) activates insulin resistance. Blood sugar cant enter into the muscle cells, so it develops up in the blood.Meat eaters accumulated more intramuscular fat than vegans.Studies show a direct correlation between saturated fat accumulation in muscles and insulin insensitivity or “insulin resistance”.
2. Oxidative stress (think of this as “rusting” cells)– Post-meal blood glucose and fat spikes increase oxidative tension. More oxidation suggests theres more inflammation.
3. Free radicals (scavengers that distribute in the body and damage cells, proteins, and DNA) The higher the blood sugar spikes, more totally free radicals are produced.
Fat cells filled with saturated fat produce an inflammatory response.Saturated fat causes anti-inflammatory HDLs (great cholesterol) end up being pro-inflammatory– that is, they do not suppress the inflammation-promoting particles.
5. Arterial dysfunction.
6. Thickening of the blood (” sludge”)– Eating a fatty meal consisting of saturated fat causes a PRO-inflammatory response and causes blood to slow and thicken down like sludge.
The PB&J Sandwich Blunts Blood Sugar.
ALERT! If you repeat this pattern of eating three times a day, youre on course for not just an out-of-control immune response to COVID-19, however persistent inflammatory illness, e.g., heart illness, diabetes, and Alzheimers.
1. Plant-based Monounsaturated Fat (peanut butter): When monounsaturated fats (MUFAs) are kept, they are more likely to be stored without the toxic inflammatory impacts.
Foods high in MUFAs: additional virgin olive oil, seeds and nuts, avocados.
2. Plant Antioxidants (all-fruit strawberry jam): Studies show a diet high in antioxidant-rich, anti-inflammatory whole (minimally processed), high-fiber plant foods blunt the post-meal boosts in sugar, fat, swelling, AND excess complimentary radicals. These foods consist of: fruits, veggies, entire grains, beans, nuts.
3. Plant Soluble Fiber (e.g., oats, beans, berries, barley, onions, yams).
Soluble fiber binds with water and food becomes extremely thick which decreases food digestion. The great gut bacteria eat soluble fiber (prebiotics), which has been connected to increased insulin level of sensitivity.
4. Resistant Starches (RS)– Resistant starches are carbohydrates that withstand digestion in the little intestinal tract, so they do not raise blood sugar level. They take a trip undamaged to the big intestinal tract where they ferment and feed the great gut germs.
Plantains, green bananas, beans, entire grainsCooked and cooled carbs like rice, pasta, potatoes, beans.
5. Vinegar (Acetic Acid).
The Takeaway: A whole-food, plant-based diet plan enhances blood glucose control and decreases inflammation– both of which are going to assist lower your risk for underlying medical conditions, which will likewise improve your survival rate if you contract COVID-19.
Studies have revealed that taking in 1-1/2 tablespoons of vinegar with a meal improved insulin level of sensitivity after a meal in people with type 2 diabetes or insulin resistance.
Plant Antioxidants (all-fruit strawberry jam): Studies show a diet plan high in antioxidant-rich, anti-inflammatory whole (minimally processed), high-fiber plant foods blunt the post-meal increases in sugar, fat, inflammation, AND excess complimentary radicals. Resistant Starches (RS)– Resistant starches are carbs that resist digestion in the small intestinal tract, so they do not raise blood sugar.
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A peanut butter and strawberry jam sandwich on refined white bread? Oxidative stress (think of this as “rusting” cells)– Post-meal blood glucose and fat spikes increase oxidative tension. More oxidation suggests theres more swelling.