Glucose is a type of simple sugar carbohydrate that is found in a wide variety of foods including fruits, vegetables, beans, nuts, grains, milk, and yogurt as well as many processed foods. Your body needs glucose to function, as the cells use glucose as their primary source of energy.
Dosage
Glucose comes in two main types: naturally-occurring and added. Some foods -- fruits, vegetables, legumes and milk, for example -- contain natural sources of glucose. The dosage guidelines for naturally-occurring sources of glucose are based on the amount of total carbohydrate, not glucose exclusively. According to MayoClinic.com, carbohydrates should comprise 45 percent to 65 percent of your daily caloric intake. However, only 5 to 15 percent of the total calories in your diet should come from processed foods that contain added glucose, such as baked goods, desserts and sugar-sweetened drinks.
Guidelines
When deciding which foods to consume to meet the recommended glucose dosage, consider the USDA dietary guidelines. Based on a 2,000 calorie diet, you should consume 6 oz. of grains, 2.5 cups of vegetables, 2 cups of fruit, 3 cups of dairy and 5.5 oz. of protein daily. Fruit tends to contain the highest concentration of glucose, whereas vegetables and protein tend to contain the least amount of glucose. Grains and dairy products tend to fall somewhere in between.
Blood Glucose
Your blood glucose levels are a measurement of the amount of glucose in your bloodstream. During the digestion process, carbohydrates are broken down into simple sugar molecules. After the carbohydrates are converted into sugar molecules, they go through the lining of your stomach and enter your bloodstream. Because glucose is already a simple sugar, it passes directly through the lining of your stomach and gets absorbed into your bloodstream. The sugar molecules are then transferred out of your blood and delivered into various cells throughout your body, by means of insulin.
Complications
While glucose is a vital nutrient, having too much of it in your body may cause numerous health problems. High blood glucose is a serious medical condition. If left untreated, high blood glucose may eventually lead to diabetes, a condition that is associated with many complications, including high blood pressure, cardiovascular disease, kidney disease, stroke, blindness, nerve damage and amputation.
Hypoglycemia
Persons with diabetes have trouble controlling their blood sugar levels. Your blood glucose may often elevate to above normal levels, which is known as hyperglycemia, or occasionally dip to low levels, known as hypoglycemia. If you develop symptoms of hypoglycemia, such as hunger, shakiness, dizziness and sweating, you should consume some sort of sugar to raise your blood glucose levels. You can take glucose in tablet form or consume a sugary food or drink. If you take glucose tablets, the dosage is 15 to 20 g, according to the American Diabetes Association. Examples of foods that include about 15 g of sugar carbohydrates are 4 oz. of fruit juice or regular soda, 2 tbsp. of raisins or 4 tsp. of table sugar.
References
- American Diabetes Association: Food and Fitness -- Carbohydrates
- GroupHealth: Well Beyond Medicine -- Sources of Glucose, David McCulloch, Jan. 30, 2009
- GMO Compass: Glucose Syrup, Dec. 10, 2008
- MayoClinic.com; Nutrition and Healthy Eating -- Glycemic Index Diet: Losing Weight with Blood Sugar Control, Nov. 24, 2009
- MayoClinic.com; Nutrition and Healthy Eating -- Healthy Diet: End the Guesswork with these Nutrition Guidelines, Feb. 22, 2011
- United States Department of Agriculture: ChooseMyPlate.gov
