Today, our health expert, Karen Owoc, is here with some diet plan methods that avoid or blunt blood sugar spikes– and for that reason, reduce the danger of a dangerous inflammatory response to the infection.
(KRON)– Last week we talked about how high blood glucose impacts the immune response to COVID-19 and how it impacts those with and without diabetes.
Why Blood Sugar Causes Inflammation
Prolonged high blood sugar is related to persistent inflammation.
Tissue injury is followed by a waterfall of events that results in the release of PRO-INFLAMMATORY cytokines (immune cells) to help stop even more tissue injury and start the recovery stage.
These are the very same pro-inflammatory immune cells that we talked about last week– the ones that enter into overdrive when blood glucose is high in the presence of COVID-19 (referred to as the “cytokine storm”).
Why People Dont Know They Have Blood Sugar Spikes
When physicians test for diabetes, the blood sugar test is carried out when FASTING, however the blood glucose spikes take place AFTER MEALS (postprandial). Blood glucose will continue to increase and peak at 1.5 hours.
When your medical professional tests your blood sugar considering that youre evaluated in the lab BEFORE you consume, these spikes might not show up.
You live the majority of your life in as FED state, not a fasting state.
Three Key Diet Strategies to Survive COVID-19
Your diet plan is a strong moderator of inflammation and blood sugar level. To lower threat for the deadly cytokine storm:
Food Q & & A.
Avoid blood sugar spikes
Improve insulin sensitivity (blood glucose control).
QUESTION: Which meal do you believe will surge your blood sugar level and produce more swelling?
B. A poached, shredded skinless chicken breast sandwich on refined white bun?
A. A peanut butter and strawberry jam sandwich on refined white bread? OR.
RESPONSE: The chicken sandwich will trigger exaggerated spikes in blood sugar and fat in the blood.
Saturated fats discovered in meat, dairy, eggs, and tropical oils caused the following:.
The Chicken Sandwich Spikes Blood Sugar– Studies show that the amount and quality of fat in the diet plan impacts blood sugar control (insulin sensitivity).
1. Build-up of fat in muscle cells.
Studies reveal saturated fats in skeletal muscle (think “marbling” as you would a steak) triggers insulin resistance. Blood sugar cant enter into the muscle cells, so it develops in the blood.
Meat eaters collected more intramuscular fat than vegans.
Research studies reveal a direct connection between saturated fat buildup in muscles and insulin insensitivity or “insulin resistance”.
2. Oxidative tension (think about this as “rusting” cells)– Post-meal blood sugar and fat spikes increase oxidative tension. More oxidation implies theres more swelling.
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 (good cholesterol) end up being pro-inflammatory– that is, they do not reduce the inflammation-promoting particles.
5. Arterial dysfunction.
6. Thickening of the blood (” sludge”)– Eating a fatty meal including saturated fat causes a PRO-inflammatory reaction and triggers blood to thicken and slow down like sludge.
ALERT! If you duplicate this pattern of eating three times a day, youre on course for not just an out-of-control immune reaction to COVID-19, but persistent inflammatory illness, e.g., heart problem, diabetes, and Alzheimers.
The PB&J Sandwich Blunts Blood Sugar.
1. Plant-based Monounsaturated Fat (peanut butter): When monounsaturated fats (MUFAs) are stored, they are more likely to be saved without the hazardous inflammatory effects.
Foods high in MUFAs: additional virgin olive oil, nuts and seeds, 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 increases in sugar, fat, inflammation, AND excess complimentary radicals. These foods include: fruits, vegetables, whole grains, vegetables, nuts.
3. Plant Soluble Fiber (e.g., oats, beans, berries, barley, onions, yams).
Soluble fiber binds with water and food becomes really thick which slows down digestion.
The excellent gut bacteria eat soluble fiber (prebiotics), which has actually been linked to increased insulin level of sensitivity.
4. Resistant Starches (RS)– Resistant starches are carbohydrates that withstand digestion in the little intestine, so they do not raise blood sugar level. They travel undamaged to the big intestinal tract where they ferment and feed the excellent gut germs.
Plantains, green bananas, legumes, whole grains.
Prepared and cooled carbs like rice, pasta, potatoes, beans.
5. Vinegar (Acetic Acid).
A peanut butter and strawberry jam sandwich on refined white bread? Oxidative tension (think of this as “rusting” cells)– Post-meal blood glucose and fat spikes increase oxidative tension. More oxidation indicates theres more inflammation.
The Takeaway: A whole-food, plant-based diet plan improves blood sugar control and minimizes swelling– both of which are going to assist reduce your danger for underlying medical conditions, which will likewise improve your survival rate if you agreement COVID-19.
Studies have actually shown that taking in 1-1/2 tablespoons of vinegar with a meal enhanced insulin sensitivity after a meal in individuals with type 2 diabetes or insulin resistance.
Plant Antioxidants (all-fruit strawberry jam): Studies reveal a diet high in antioxidant-rich, anti-inflammatory whole (minimally processed), high-fiber plant foods blunt the post-meal increases in sugar, fat, swelling, AND excess totally free radicals. Resistant Starches (RS)– Resistant starches are carbs that resist food digestion in the little intestinal tract, so they do not raise blood sugar.
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