The link between blood sugar, digestion, and immunity has been described by Traditional Chinese Medicine physicians since ancient times.  Now we observe that this link plays out on a global scale.

If ever there was a good time to start eating better, now would be it.

Common sense tells us that in the truest sense of the phrase, you really "are what you eat".  We know that what we feed our body becomes our body, and our immune system is no exception to that rule.  Give an army the best equipment and they will be more effective against their enemy. Feed the immune system with high-quality food and it will stay as effective as it should

However, understanding what to eat can be a confusing topic, and the slew of conflicting health information around nutrition could understandably lead some to just give up. Instead of only looking to the constantly shifting modern debate around nutrition, let's explore the hard-earned wisdom and time-tested knowledge accumulated over thousands of years by Traditional Chinese Medicine doctors.

In this article we will explore how Chinese Medicine theory, and science now too, draws a connection between digestive health, blood sugar regulation, and immunity.

In Chinese Medicine Theory, "You are What You Digest"

Let's first talk about digestion. In Chinese Medicine, the Earth Phase is the element of digestion, and represents the quality of energy that moves through the spleen, stomach, and pancreas. When our Earth phase of Qi is strong, it holds our other energies in balance and brings our blood and energy to our center - helping us feel more centered and balanced, and focusing our resources on digestion.

In Chinese Medicine, the ultimate goal of all healing is balance, so the Earth phase and digestion are considered of central importance.  We see this now with modern holistic medicine, which recognizes that most of your health starts and ends with what is on your fork. After all, you’re what you eat.

But in Chinese Medicine, you are also what you digest. I have many clients dealing with long term health concerns who tell me that they have tried every diet in the world and still didn't find any long term solution till they found Qigong.

It didn't matter what they ate, because their chronic stress levels were preventing their bodies from processing that food effectively. Once their minds settled and their Qi returned to their center, they were able to digest properly again and began to heal. 

Apart from Qigong, how do we become more concerned and enhance our digestion? With sweets! Sort of. Not really sweets, but sweetness. Mild sweetness. Almost not sweet at all sweetness. Like white rice. Or yams. Starch, really.

See, each elemental phase in Chinese Medicine theory has a flavor that strengthens it.  But an extreme form of that flavor can also weaken it.

Carbs from a Chinese Medicine Perspective

Mildly-sweet starchy foods like potatoes, millet, corn, etc strengthen the spleen/stomach/pancreas Qi.  Excessively sweet foods will tend to weaken it by creating "dampness", a condition in Chinese Medicine theory in which the Qi is restricted by a metaphorical "dampening", leading to weak energy and stagnation. 

What is excessively sweet will vary from person to person - depending on genetics, exercises levels, and health status - but in general, eating too much fruit and especially sugar (even natural sweeteners like maple syrup) will weaken the Earth Phase of Qi (digestion).

Physiologically, this makes sense since the pancreas is responsible for both the maintenance of blood sugar/insulin as well as the secretion of digestive enzymes.

Theoretically, the Chinese Medicine metaphoric/energetic framework implies you can stress your pancreas by causing insulin spikes with sugary foods. Then the pancreas will be weakened in its ability to manage digestive functions. 

A brilliant poetic deduction translating to biochemistry from the ancient Taoists!

Perhaps, the best way to understand Chinese view on digestive health is that it is closely tied to balancing blood sugar. Favoring starches over sugars is generally understood to maintain stable blood sugar, and stable blood sugar is known to help keep your mood balanced and your cognition clear.

A Chinese Dietary View on Starches

The only thing that might be counter-intuitive to the western understanding is that generally the Chinese view prefers white/refined grains over whole grains. This is because the husk of the grain is the most difficult part to digest and can be irritating to the gut, while the starchy inside of the grain (the white part) is like baby food for the gut and assimilates easily.

In order to make up for the lost fiber, most Chinese dishes mix lots of cooked vegetables in with the starches. Vegetable fiber is generally less irritating than whole grain fiber, and comes with more nutrients as well (Cooking vegetables is another common principle in Chinese dietetics, as the cellulose in raw vegetables generally "dampens" the digestive Qi).

Consuming vegetables and protein (nuts, seeds, or meats) along with your starch will slow its conversion to blood sugar and give you that slow burn of energy that helps you feel stable and centered. This lowered stress allows the pancreas to focus on digestion instead of chasing down erratic sugar levels with insulin.

How Does Better Digestive Health Improve Immunity?

In Chinese Medicine theory, the energy derived from food is called "Gu Qi" (yes, pronounced just like the brand), which translates to "Grain Energy." Gu Qi accounts for 70% of your overall Qi.  The Earth organs (stomach, spleen, pancreas) are said to extract Gu Qi from food and send it to the rest of the body to form the "Ying Qi" - the nourishing energy for inside the body - and the "Wei Qi" - the protective energy for the immune system.

Thus the first line of defense in Chinese Medicine is to strengthen digestion. But it isn't just Chinese Medicine theory where we see this connection. It has become clear that one of the highest risks groups for respiratory complications is people with Diabetes.

As the International Diabetes Federation states:  "Innate immunity, the first line of defense against SARS-CoV-2, is inevitably compromised in patients with uncontrolled DM [Diabetes Mellitus] thereby allowing unhindered proliferation of the pathogen within the host." 

Cleary, poor blood sugar regulation weakens immunity. But as this study shows, it isn't even only in people with full blown diabetes: "Even short-term hyperglycemia has been shown to transiently stun the innate immune system (link)."  Keeping our blood sugar stable not only stabilizes our mind and emotions, but may actually help keep our immune system running smoothly and help us stay resilient. That's empowering stuff!

In a nutshell, regulating blood sugar levels, especially for non-diabetic patients, may enhance digestion, reduce stress, foster cognition, and even boost immunity. In this contemporary world with sugar in so many things, it necessary to choose more stable sources of carbohydrates such rice, yams, and potatoes, as Chinese Medicine has been suggesting for centuries.

Nick Loffree is a Qigong Teacher and Healer. Qigong was fundamental in Nick's personal adventure in healing where modern medicine had little help to offer. He is a Senior Instructor at Holden Qi Gong, and a resident movement teacher at Silicon Valley's premium mindfulness destination,1440 Multiversity. He holds teaching certifications in Tai Chi, Vinyasa Yoga, and many styles of Qigong, and is currently in training as a Daoist Priest. More about Nick's offerings at BionicQigong.com