Just like your car running on empty, your body cannot run without its primary fuel. Glucose comes from a variety of sources and should be the largest part of your diet. It's the gas for your engine, whether you are running a marathon or just walking around the block. There are different types of glucose, each with their own dietary requirements. Knowing the right amount and choosing the right kinds can help you keep on track and healthy.
Types
Glucose refers to a single sugar, but when glucose molecules join together, they form a polysaccharide. Long chains of glucose molecules make up starch, glycogen, fructose, lactose, maltose, sucrose and fiber. Starch and fructose can be found in vegetables and fruits. Glycogen is in meat products. Maltose is a product of starch digestion or can be found in germinating seeds. It is also often used in alcoholic beverages. Sucrose is table sugar found abundantly in processed foods. Fiber can be found in leafy green vegetables.
Digestion
During digestion, all polysaccharide complexes eventually get broken down into glucose. Once broken down, the glucose must enter the bloodstream. Inside of the small intestine exists tiny tube-like structures that transport glucose and other nutrients out of the intestine and into the bloodstream. After glucose has entered the blood, it is delivered to the liver. Once in the liver, it is then distributed to the muscles that need it.
Glucose Requirements
The guidelines for glucose intakes per day vary based on the type of carbohydrate. Complex carbohydrates, like those long chain polysaccharides, should make up the bulk of your caloric intake. You should eat about 60 percent of your calories from complex carbohydrate sources. Processed carbohydrates, like refined sugar, should be used sparingly. Your daily fiber intake should be about 25 g.
Fiber
One of the best carbohydrates for your health is fiber. Fiber provides advantages such as reducing cholesterol and keeping your digestive tract clean and healthy. Fiber can be found in vegetables, like spinach, swiss chard and kale.
Glucose and Health
Too much glucose and a sedentary lifestyle can result in diabetes. Type 2 diabetes occurs when the body becomes unable to deliver glucose to the working muscles. When this happens, if it is not rectified, diseases of the heart, kidneys, eyes and nerves can occur. Eating healthy sources of glucose and being physically active is the best way to prevent diabetes.
References
- "Nutrition: Concepts and Controversies"; Francis Sizer and Eleanor Whitney; 2003.
- "Anatomy and Physiology"; Kenneth S. Saladin; 2004
