Dr Emma Patel revealed the foods you should be eating instead
Dr Emma Patel revealed the foods you should be eating instead
A nutritionist has revealed the one food you shouldn’t be eating over the next few months. As the season of sniffles and sore throats continues, Dr Emma Patel sheds light on a “surprising culprit” that could leave you more vulnerable to winter bugs.
Dr Patel, in collaboration with horticulture specialists from Ashridge Trees, has highlighted how specific foods may compromise your immunity. In light of this, she has also shared natural remedies to strengthen your defences.
Here’s what you need to know to stay healthy this winter, according to the expert:
Why sugar sabotages your immunity
Dr Patel explains that sugar, a common comfort food during colder months, can significantly impact your immune system. Sugar also fosters inflammation, a key factor in weakening immunity.
She said: “Just 75 grams of refined sugar—roughly the amount in two sugary drinks—can impair the effectiveness of white blood cells for several hours. These cells are crucial for fighting infections, and their sluggish performance allows viruses to gain a foothold.
“It’s not just about avoiding sweets and cakes. Hidden sugars in processed foods, such as sauces, snacks, and even some breads, are equally harmful.”
Natural immunity booster
Instead of sugary treats, Dr Patel recommends adding immune-supporting foods to your diet, such as mulberries. This nutrient-rich fruit, high in vitamin C and antioxidants, has long been prized for its health benefits. Mulberries are particularly notable for their natural compound resveratrol, which has anti-inflammatory and antimicrobial properties.
Studies suggest they can promote gut health—a critical component of overall immunity—and may help combat harmful bacteria and viruses.
Practical tips for a sugar-free winter
Although cutting sugar entirely may feel overwhelming, small, sustainable steps can make a big impact. Dr. Patel offers these tips:
Read Labels Carefully: Look for hidden sugars listed as sucrose, high-fructose corn syrup, or dextrose in packaged foods.
Choose Whole Foods: Fresh fruits, vegetables, nuts, and seeds provide natural sweetness and nutrients without the immune-suppressing effects of refined sugar.
Switch to Natural Sweeteners: Alternatives like raw honey or stevia are better choices, offering sweetness with a lower glycemic impact.
Incorporate Immune-Boosting Foods: Beyond mulberries, add garlic, ginger, and leafy greens to your meals for extra immune support.
Why This Matters
Winter illnesses can disrupt more than just your day – Dr Patel said they can take a toll on your overall well-being. By making simple dietary adjustments, you can build resilience against seasonal challenges.
She added: “Taking charge of what you eat is one of the most empowering steps you can take. Avoiding sugar and embracing nutrient-rich alternatives, like mulberries, can keep you energised and healthy all winter long.”
