Ka Wai Ola - Office of Hawaiian Affairs, Volume 38, Number 7, 1 July 2021 — Does Diet Make a Difference in the Fight Against COVID-19? [ARTICLE+ILLUSTRATION]

Does Diet Make a Difference in the Fight Against COVID-19?

V MALAMA I KOU KINO V > CARE FOR YOUR BODY "

By Jodi Leslie Matsuo DrPH What you eat may help protect you against developing severe COVID-19. Researchers surveyed front-line doctors and nurses from six different countries (United States, United Kingdom, France, Germany, Italy, and Spain), who were directly exposed to COVID-19 patients on a daily basis. They found that among those who contracted the disease, individuals who ate a plantbased diet were 72% less likely to develop moderate-to-severe COVID-19, than those who did not eat plant-based diets. Additionally, those who ate plantbased diets or who were pescatarian (people who eat fish but no red meat) were 43% less likely to test positive for COVID-19. There was a type of diet that increased likelihood of getting severe COVID-19, however. Individuals who ate low-car-bohydrate, high protein diets were about four times more likely to develop serious cases of COVID-19 than people following plant-based diets. Interestingly enough, it didn't matter how mueh they weighed, whether they smoked, how physically active they were, what supplements they took, or whether they had a medical condition known to increase COVID-19 risk. Nor did their age, gender, or race/ethnicity matter - their diet made all the difference. What is it about plant-based or pescatarian diets that are so protective of your heahh? Plant-based diets contain high amounts of plant foods - fruits, vegetables, whole grains, beans - and little to no animal products, such as beef, pork, ehieken, and processed meats like sausage or spam. Pescatarians typically follow a plant-based diet with the addition

of fish. These diets contain a variety of vitamins, minerals, and other nutrients that support healthy functioning of the body, including a strong immune system. Studies show that those who do not get enough nutrients are more easily overcome by colds, flu, and other viral infections. To boost your immunity, make sure that plant foods comprise at least 50% of eaeh meal. An easy way to ensure you get a variety of nutrients is to eat plant foods ffom eaeh of the following color groups every day (see examples): Red & pink: Tomatoes, watermelon, red bell pepper, apple, guava, dragonfruit Green: Spinach, bok choy, taro leaves, wakame or green ogo seaweed, cucumbers, cabbage Orange & yellow: Oranges, mango, papaya, pumpkin, breadfruit, Mana Ulu taro Blue & purple: Eggplant, Okinawan sweet potato, grapes, blueberries, Lehua taro White & brown: Banana, onions, garlic, potato, mushroom, soursop In addition, try to eat fish at least three meals per week. This includes both fresh and canned fish. Prepare fish broiled, steamed, or baked - or eat raw fish to minimize oils that are used in frying. Eating a plant-based is not a foreign concept. The traditional Hawaiian diet was plant-based and pono, as it was a diet that perpetuated heahh and vitality. Low carb, high protein diets go against our traditional pattern of eating and are not optimal for promoting immunity or heahh. ■ Born and raised in Kona, Hawai'i, Dr. Jodi Leslie Matsuo is a Native Hawaiian Registered Dietician and certijied diabetes educator, with training in Integrative and Functional Nutrition. Follow her on Paeehook (@DrJodiLeslieMatsuo), Instagram (@drlesliematsuo) and on Twitter (@DrLeslieMatsuo).