Poor metabolic health, linked to obesity, type 2 diabetes and high blood pressure, has been associated with increased risk and severity of COVID-19. But how much of a factor is poor diet when it comes to COVID-19?

In a recent study, researchers found that people who maintain Plant-Rich Diet, particularly a diet full of fruits and vegetables, may have a somewhat lower risk of developing COVID-19, compared to those who maintain unhealthy diets. After surveying more than 590,000 adults, researchers found that the risk of severe cases of COVID-19 was 41 percent lower among people who ate plant-rich diets.

“Nine out of 10 Americans aren’t eating their fruits and vegetables, so we have to improve that,” explains Amy Kimberlain, registered dietitian and certified educator and diabetes care specialist (CDCES) with Baptist Health’s Department of Community Health. South Florida. “And by making changes to what we eat, we improve our overall health. Improvements in the way you eat also help with other chronic health conditions.”

The researchers stress that a healthy diet alone will not provide a sufficient immune boost to prevent infection or severe illness from COVID-19. They state that the results indicate that a poor diet is one of the social and economic factors that contribute to the risks associated with the coronavirus.

The results, published in the journal Gut, are derived from American and British adults who participated in a smartphone survey. They revealed if they had tested positive for COVID and if they had any symptoms. They also answered several questions about their weekly consumption of various foods.

“This association may be especially evident among individuals who live in areas with greater socioeconomic deprivation,” the study concludes.

Here are some tips from Kimberlain regarding eating and changes to make for a healthier diet. “I’m sure there are others,” she says. “But these are the ones I usually start with with people on where to change/improve.”

• Make it a goal to have half your grains whole grains. Rolled oats for breakfast, whole wheat pasta for lunch, and white rice for dinner. Half of the grains in that example are whole. Find ways to include whole grains instead of refined grains. Try a new grain – quinoa, farro, buckwheat – with so many to choose from there has to be one you like that can substitute a refined grain for a whole grain.
• Make half your plate non-starchy vegetables. Alternatively, as I like to say, use your dinner plate for all your vegetables (and your salad plate for your grains and protein). The point is that we need to eat more vegetables. It is not only for its vitamins and minerals, but also for its FIBER. Experiment. Try a new vegetable in three different ways. Find the way you like to eat it best. And instead of focusing on the vegetables you ‘don’t like’, focus on the ones you do like. And keep adding.
• FIBER. Yes, I mentioned it in the last paragraph, however, FIBER is not talked about enough (and this one deserves its own mention). Find ways to include more fiber. Fiber comes from plants and that is why the “eat more plants” and “plant-based” movement is so popular today. Fiber has many benefits. While we all know that it helps us go to the bathroom, it also helps lower cholesterol levels, lower blood pressure, stabilize blood sugar levels, keep you full longer, and can even help reduce the risk for certain types of cancer. Vegetables, whole grains, beans, nuts and seeds – try to include more of these foods to meet your daily fiber intake.
• Eliminate sugary foods. First, know how much added sugar you’re getting in these beverages and start cutting back with the intention of not drinking sugary beverages at all. The recommendations for added sugar per day (not only from beverages, but also from foods) is 6 teaspoons per day for women and children and 9 teaspoons per day for men. Once we know how much we are adding (in the coffee or tea) and possibly drinking, we can begin to reduce.