Boosting immunity has been on the top of everybody’s mind during the Novel Coronavirus COVID-19. Eating healthier and maintaining a healthy lifestyle has never been more important now than ever.
It appears older adults and people with underlying medical conditions (such as diabetes, asthma and health diseases) are at the higher risk of complications with COVID-19 virus. When the immune system is compromised, it is harder for the body to fight the virus which can leave to a longer recovery period. Infected people with diabetes have a 6% fatality rate while those with pre-existing cardiovascular conditions fare worse at 10%.
The evidence shows that ketogenic diets can be effective in limiting these metabolic conditions and fight off the flu virus.
Notably, one recent study showed that a keto diet reduces the risk of mice infected with influenza. Researchers fed mice infected with the influenza virus a high-fat, low-carbohydrate diet, which resulted in a higher survival rate than compared to those on a normal high-carbohydrate diet.
The team found keto diet triggered the release immune system cells that produce mucus in the cell linings of the lung and trapped the virus before it became worse.
Even though there’s no proven evidence to show that a keto diet will do the same for COVID-19. The one question we should ask ourselves; If we were to follow a diet that has been proven to help with weight loss improve metabolic health and immune system, what do we have to lose?
So how do you start on a low carb / keto diet?
Keto diet is primarily a very low carb diet that encourages the body to use fat as fuel instead of glucose. Keto diet is a high fat / low carb diet. You can start by consuming fewer than 50 grams of carbohydrates per day.
Here are the foods that you can eat on a keto diet:
Meat – Unprocessed meats are low carb and keto-friendly, and organic and grass-fed meat might be even healthier. Avoid processed meats, like sausages, cold cuts and meatballs as they often contain added carbs. A keto diet is not high in protein. You do not need huge amounts of meat.
Fish and seafood – Fatty fish like salmon would be the choice fish to eat on a keto diet. Salmon and other fish are rich in B vitamins, potassium and selenium, yet virtually carb-free.
Eggs – Eat the entire egg. Most nutrients are found in the yolk
Natural fat, high-fat sauces – Cook with butter, coconut oil and lots of olive oil with salad. You can eat delicious high-fat sauces, including Bearnaise sauce, garlic butter, and avocado sauce.
Remember, fat helps you feel full and adds flavour to food. Don’t fear fat as fat is your friend on keto.
Leafy and green vegetables – Cauliflower, cabbage, avocado, broccoli and zucchini. Vegetables are a tasty way to eat good fat on keto. Fry them in butter and pour plenty of olive oil on your salad.
High-fat dairy – Butter is good, high-fat cheese is fine, and heavy cream is great for cooking. Avoid drinking milk as the milk sugar quickly adds up (one glass = 15 grams of carbs)
Nuts – Macadamia or pecan nuts are relatively low carb so choose them instead. But be careful when using them as snacks, as it’s very easy to eat far more than you need to feel satisfied.
Berries – A moderate amount is OK on keto as berries are relatively low carb.
In summary, eat unprocessed low-carb whole foods like meat, fish, eggs, vegetables and natural fats like butter or olive oil. Stick to foods with fewer than 5% carbs.
What’s the takeaway?
The new coronavirus is spreading fast and wide. It affects our immune systems in a way we have never seen it before.
During this time, we must keep ourselves generally healthy. This includes adopting a low-carb diet that is unprocessed and rich with nutrients to contribute to better overall health.
Besides good hand hygiene and social distancing to help prevent catching the virus, your overall health may also benefit from the following:
- Eating a nutritious low carb/keto diet that lowers high blood sugar
- Prioritising restful sleep
- Managing your stress
- Quit smoking
- Participating in moderate exercise at home
To help you kickstart (ketogenic) right and stay on the keto diet, Ketomei has a customised 21 Day Ketomei Challenge to provide you with all the right keto-focus meal subscription plans to stay keto and sustain keto in the long run. We also have an online nutrition coaching program by our certified Nutrition and Health expert tailored to your individual health and nutritional needs.
For more information, visit us at www.ketomei.com
About Ketomei: Singapore’s very first keto-focused meal subscription service dedicated to providing high quality meals to our consumers. We offer meals at an affordable price for healthier, filling, refreshing and satisfying meals for optimum value and to foster a healthy and nourishing keto lifestyle.