Glucose
Main source of energy for body and brain
- Major sugar in the blood broken down from carbohydrates
- Pancreas makes insulin to get blood sugar into cells for energy
- Diabetes: not enough insulin produced; Insulin resistance: body doesn't sense insulin and sugar remains in blood
Health Benefits:
- body's preferred source of energy
- provides quick energy; especially during exercise
- provides nutrients to organs, muscles, nerves
- low glycemic foods change blood sugar less; lower sugar, higher fiber
Low intake of Glucose
Symptoms of low Glucose intake
- SIGNS OF UNTREATED GLUCOSE INTOLERANCE:
- Blurred vision
- Drowsiness, Feeling tired, Fatigue
- Dry mouth, Thirsty
- Frequent urge to urinate
- Loss of muscle mass
Causes of low Glucose intake
- CAUSES OF GLUCOSE INTOLERANCE:
- Condition that results in higher than normal blood sugar like diabetes type 1 or type 2
Excess intake of Glucose
Symptoms of excess intake of Glucose
- LONG TERM HEALTH RISKS:
- Cancer, Inflammation
- Diabetes, Insulin resistance
- High BP, Heart disease
- Increased hunger for more sugar, Weight gain
- Skin, cellular aging
At risk for excess Glucose
- Side effects of too much glucose
- Added sugar has negative health effects
- Intake should be less than 10% of calories per day
Glucose Content in Foods
Foods High in Glucose
| Food | Serving Size | Glucose |
|---|---|---|
| Cranberry sauce, sweet, canned | 1 cup | 48.3 g |
| Blueberries, wild, canned heavy syrup | 1 cup | 32.3 g |
| Plantains, sliced | 1 cup | 23.5 g |
| Cranberry juice cocktail, bottled | 1 cup | 17.2 g |
| Soda | 12 oz | 16.5 g |
| Pulled pork in BBQ sauce | 1 cup | 15.8 g |
| Peaches, canned in heavy syrup | 1 cup | 13 g |
| Ginger ale | 12 oz | 11.3 g |
| Green or red grapes | 1 cup | 11 g |
| Cherries, sweet | 1 cup | 10 g |
| Acai berry drink, fortified | 1 cup | 9.8 g |
| Black tea w/lemon, sweetened | 1 cup | 9.7 g |
| Apricot, dried | 1 oz | 9.4 g |
| Plums, sliced | 1 cup | 8.4 g |
| Raisins | 50 raisins | 8 g |
| Honey | 1 Tbsp | 7.5 g |
| Kiwifruit, sliced | 1 cup | 7.4 g |
| Apple juice | 1 cup | 6.5 g |
| Banana | 1 medium | 6 g |
| Papaya, sliced | 1 cup | 6 g |
| Fuji apples, Red delicious apples | 1 medium | 5.8 g |
| Orange juice, canned | 1 cup | 5.7 g |
| Yellow sweet corn | 1 cup | 5 g |
| Anjou pear, green sliced | 1 cup | 4.7 g |
| Granola bar, fruit filled, nonfat | 100 g | 4.3 g |
| Baked beans, canned | 1 cup | 4 g |
| Vegetable juice cocktail, canned | 1 cup | 3.5 g |
| Ham, cured pan broiled | 3 oz | 3.4 g |
| Coleslaw, fast food | 1 cup | 3.2 g |
| Rose wine | 5 oz | 2.6 g |
Foods Low in Glucose
| Food | Serving Size | Glucose |
|---|---|---|
| Cheddar cheese | 1 oz | 0.1 g |
| Pesto | 1 cup | 0.1 g |
| Egg noodles, cooked | 1 cup | 0.1 g |
| Pistachio nuts | 1 oz | 0.1 g |
| Peanuts, oil roasted | 1 cup | 0.1 g |
| Tortilla chips, ranch flavor | 1 oz | 0.1 g |
| Ranch salad dressing | 1 Tbsp | 0.1 g |
| Egg, raw | 1 large | 0.2 g |
| Dill pickle | 1 small spear | 0.2 g |
| Sauerkraut | 1 cup | 0.2 g |
| Peas | 1 cup | 0.2 g |
| Pork sausage link, pan fried | 1 oz | 0.2 g |
| Pita chips, Pretzels, hard | 1 oz | 0.2 g |
| Lettuce, Romaine, Butterhead, shredded | 1 cup | 0.2 g |
| Whole wheat pasta, dry | 1 cup | 0.2 g |
| Canadian maple syrup | 1 oz | 0.2 g |
| Graham cracker | 1 oz | 0.3 g |
| Beer, light | 12 oz | 0.3 g |
| Cottage cheese, nonfat | 4 oz | 0.3 g |
| Veggie burger, uncooked | 3 oz | 0.3 g |
| Wheat crackers | 16 crackers | 0.3 g |
| Vanilla wafers | 8 wafers | 0.3 g |
| Wild rice, cooked | 1 cup | 0.3 g |
| Strawberry yogurt, nonfat | 5 oz | 0.4 g |
| Corn dog, frozen, prepared | 1 corn dog | 0.5 g |
| Avocado | 1 avocado | 0.7 g |
| Mayonaise | 1 Tbsp | 0.7 g |
| Cucumber | 1 cup | 0.8 g |
| Baked potato w/skin1 | 1 medium | 0.8 g |
| Agave syrup | 1 tsp | 0.9 g |
References
Aronne MD, L. (2015). Food Order Has Significant Impact on Glucose and Insulin Levels. Weill Cornell Medicine. https://news.weill.cornell.edu/news/2015/06/food-order-has-significant-impact-on-glucose-and-insulin-levels-louis-aronne
Gearing, M. (2015). Natural and Added Sugars: Two Sides of the Same Coin. Harvard University/The Graduate School of Arts. http://sitn.hms.harvard.edu/flash/2015/natural-and-added-sugars-two-sides-of-the-same-coin/
Foods Highest in Glucose (Dextrose). (n.d.). MyFoodData. https://tools.myfooddata.com/nutrient-ranking-tool/glucose/all/highest/household/common+sr+fndds+branded/no
Table 1 Monosaccharide and net fructose content of common foods and ingredients. (2009). National Institutes of Health’s National Library of Medicine (NIH/NLM). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3471321/table/T1/?report=objectonly
Glucose (g). (n.d.). U.S. DEPARTMENT OF AGRICULTURE, FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/?component=1011
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