When the first Covid wave hit the US, people with metabolic disorders like obesity and diabetes were the most at risk. According to studies, the SARS-CoV-2 virus can make blood sugar control worse. When a person has high blood sugar, 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 creates a major distraction for the immune system and allows bacteria and viruses to slip through our body’s defences.

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Even if you don’t eat doughnuts, candy, cakes or cookies regularly, eating bread, pasta, rice, cereal or even certain fruits and juices may drive up your blood sugar. Blood sugar can be reduced by following the steps below:

Cut back on obvious sugars- Avoid consuming candy, soda, cake and those seasonal flavoured lattes. They contain massive amounts of sugar and do not provide any nutritional value. Instead, consume dark chocolate, berries or other low-sugar treats.

Read the labels- It is important to check the amount of added sugar in every item you consume. Doctors say that on average an American consumes about 17 teaspoons (71 grams) of added sugar a day. The American Heart Association recommends not to more than six teaspoons of added sugar per day for women and nine teaspoons for men.

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Eat more fibre-  It not only keeps your digestion regular but also helps to slow the absorption of sugar into your bloodstream. Foods like black beans and lentils,  oats, avocados, buckwheat, pears, raspberries, barley, and flaxseeds are rich in fibre.

Choose nutrients over calories- Make sure you add more nutrient-dense foods to your diet with lots of proteins and healthy fats. Immunologists recommend eating carbs in the form of vegetables, beans, whole fruits, and nuts and seeds, essentially mineral- and vitamin-rich foods.