Glucose
Canva.com
Glucose is a simple sugar (monosaccharide) that serves as the primary source of energy for your body, particularly for the brain, muscles, and other organs. It's derived mainly from carbohydrates in your diet but can also be produced in the body through a process called gluconeogenesis (mainly in the liver).
How Glucose Works
Energy Source: Once ingested or produced, glucose enters the bloodstream and is transported to cells where it is used to produce energy (ATP) through a process called cellular respiration.
Storage: Excess glucose is stored in the liver and muscles in the form of glycogen. When the body needs more energy (e.g., during exercise or between meals), glycogen is broken down back into glucose.
Regulation: Insulin, a hormone produced by the pancreas, helps cells absorb glucose from the bloodstream. Without insulin, glucose remains in the blood, leading to high blood sugar (hyperglycemia), as seen in diabetes.
Key Role
Energy Production: Glucose is broken down in cells through glycolysis and oxidative phosphorylation to produce ATP, which powers cellular activities.
Metabolic Fuel for the Brain: The brain relies almost exclusively on glucose for energy, especially under normal conditions.
Building Block for Biomolecules: Glucose is a precursor for synthesizing important molecules such as nucleotides, amino acids, and lipids.
Muscle Function: During exercise, glucose is used for immediate energy needs, and glycogen in muscles serves as a ready energy reserve.
Supporting Red Blood Cells: Red blood cells lack mitochondria and can only use glucose for energy through glycolysis.
Types
Free Glucose: Circulates in the bloodstream and is available for immediate energy.
Glycogen: The storage form of glucose found in the liver and muscles.
Glucose Polymers: Long chains of glucose molecules, as found in foods like starch, which are broken down into glucose during digestion.
Rec Daily Intake
While there's no specific requirement for glucose itself, at Prosperum we believe carbohydrates should provide around 35% of total daily calories (that’s a little lower than the general recommendations). Read our reasons here! For example: if consuming 1800 kcal/day, 35% would be 157g of carbs. Athletes and Active Individuals can go a little higher, usually 50-60% of total daily calories, to support energy needs. 3–6 grams of carbs per kg of body weight for moderate exercise. 6–10 grams of carbs per kg of body weight for endurance athletes. See below for the best food sources of carbohydrates.
Cofactors for Glucose Utilization
Insulin: Essential for transporting glucose into cells.
Glucagon: A hormone that stimulates glycogen breakdown into glucose when blood sugar levels are low.
Magnesium: Involved in insulin signaling and glucose metabolism.
Chromium: Supports insulin action by enhancing its effectiveness.
B Vitamins (B1, B2, B3, B6): Play roles in the metabolic pathways that process glucose.
Reduce Excess Storage
Increase Muscle Mass:
Muscle tissue is one of the primary consumers of glucose, both at rest and during exercise.
Strength training increases muscle mass, which improves insulin sensitivity, allowing your muscles to absorb glucose more efficiently.
Larger muscles store more glycogen, helping regulate blood glucose levels.
Exercise Regularly:
Both aerobic and resistance exercises enhance insulin sensitivity and glucose uptake by muscles.
Post-exercise, your muscles have a heightened ability to absorb glucose without the need for insulin.
Maintain a Balanced Diet:
Include foods high in fiber, like vegetables, legumes, and whole grains, to slow the absorption of glucose and prevent blood sugar spikes.
Avoid excessive refined sugars and simple carbs, as they can lead to insulin resistance over time.
By maintaining a balance between nutrient intake, exercise, and muscle mass, you can optimize how glucose is used in your body for energy and overall health.
Food Sources
Glucose is found in various foods, especially in those that contain carbohydrates. While glucose is present in its free form in some foods, it’s also derived from the breakdown of more complex carbohydrates during digestion. Here are the main sources of glucose in food:
Simple Carbohydrates (contain glucose directly or convert quickly into glucose)
Fruits: Bananas, apples, grapes, oranges, and berries contain free glucose and fructose. Fruits are rich in natural sugars that are easily converted into glucose by the body.
Honey: A natural source of glucose and fructose.
Table Sugar (Sucrose): Sucrose is composed of glucose and fructose. Common in candies, baked goods, and sweetened beverages.
Sweeteners: Corn syrup, glucose syrup, and high-fructose corn syrup (HFCS) are all sources of glucose used in many processed foods.
Complex Carbohydrates (starch-rich foods that break down into glucose)
Whole Grains: Foods like oats, brown rice, whole wheat bread, quinoa, and barley are rich in starch, which breaks down into glucose during digestion.
Starchy Vegetables: Potatoes, sweet potatoes, corn, and peas are high in starch, which is eventually broken down into glucose.
Legumes: Beans, lentils, and chickpeas contain complex carbohydrates, including starch, which is metabolized into glucose.
Pasta and Rice: These starchy foods, especially in their whole grain versions, are broken down into glucose during digestion.
Dairy Products
Milk and Yogurt: Contain lactose, a sugar composed of glucose and galactose. The body breaks down lactose into these two sugars.
Cheese: While lower in lactose than milk, it can still provide a small amount of glucose once digested.
Processed and Refined Carbohydrates
White Bread and Pastries: These refined grains break down quickly into glucose and can cause a rapid increase in blood sugar levels.
Sugary Beverages: Sodas, energy drinks, and fruit juices (without fiber) are often high in glucose or sucrose, which is rapidly absorbed into the bloodstream.
Other Sources
Some Vegetables: While most non-starchy vegetables contain relatively low amounts of carbohydrates, they still provide small quantities of glucose. Examples include carrots, bell peppers, and onions.
High-Glucose Processed Foods
Candy
Sports drinks (contain glucose for quick energy)
Desserts like cakes, cookies, and ice cream
In a balanced diet, foods rich in complex carbohydrates, such as whole grains and legumes, are preferred because they provide a slow and steady release of glucose into the bloodstream, avoiding spikes in blood sugar.
avoid sugar spikes
Pairing carbohydrates with other nutrients like protein, healthy fats, and fiber is an effective strategy to reduce blood sugar spikes. This approach slows digestion and the absorption of glucose, leading to a more gradual release of sugar into the bloodstream.
Here’s how to pair carbs effectively to manage blood sugar levels:
1. Pair Carbs with Protein
Protein helps slow down the digestion of carbohydrates, leading to a more gradual rise in blood sugar.
Eating protein along with carbs also enhances insulin sensitivity, helping the body use glucose more efficiently.
Examples:
Apple with almond butter or peanut butter (fruit + fat/protein).
Whole grain toast with eggs (complex carb + protein).
Greek yogurt with berries (low-sugar dairy + fiber-rich carbs).
Chicken or turkey with sweet potatoes (lean protein + complex carbs).
2. Include Healthy Fats
Fats delay gastric emptying, slowing the release of glucose into the bloodstream. This can help prevent spikes in blood sugar after meals.
Choose healthy, unsaturated fats like those found in avocados, nuts, seeds, olive oil, and fatty fish.
Examples:
Avocado on whole grain toast (complex carbs + healthy fat).
Oatmeal with chia seeds and a sprinkle of nuts (complex carbs + fiber + healthy fat).
Salmon with quinoa and vegetables (protein + healthy fats + complex carbs).
3. Add Fiber-Rich Foods
Fiber, especially soluble fiber, slows the absorption of carbohydrates, helping to prevent rapid spikes in blood sugar.
Aim to include whole grains, legumes, vegetables, and fruits that are naturally high in fiber.
Examples:
Brown rice with black beans (complex carbs + fiber + protein).
Lentil soup with a small slice of whole grain bread (fiber + protein + complex carbs).
Whole grain pasta with spinach, mushrooms, and olive oil (fiber-rich carbs + healthy fats).
4. Choose Low-Glycemic Index (GI) Carbs
Low-GI foods are digested more slowly and lead to a gradual release of glucose. Combining low-GI foods with other macronutrients can further stabilize blood sugar levels.
Examples of low-GI foods include legumes, oats, quinoa, barley, sweet potatoes, and most non-starchy vegetables.
Examples:
Quinoa with grilled chicken and steamed vegetables (low-GI carb + protein + fiber).
Lentils with roasted vegetables and olive oil (fiber-rich, low-GI carbs + healthy fats).
5. Use Vinegar or Citrus with Carbs
Adding a small amount of vinegar (like apple cider vinegar) or citrus (like lemon juice) to meals can lower the glycemic response. Vinegar has been shown to improve insulin sensitivity and reduce the rise in blood sugar after carb-rich meals.
Examples:
Salad with olive oil and vinegar dressing (healthy fats + vinegar).
Grilled fish with a squeeze of lemon over quinoa or roasted veggies (protein + low-GI carbs + citrus).
6. Avoid Drinking sugar
Drinking beverages that contain carbs, like fruit juice or sugary drinks, without other nutrients can lead to rapid blood sugar spikes.
If you consume something sugary, combine it with protein or fat to slow digestion.
Example:
Pairing fruit juice with a handful of almonds or some cheese can help minimize the spike.
7. Balance Carb Portions
Eating large portions of carbohydrates at once, even healthy ones, can still lead to significant blood sugar spikes.
Balance your portions and ensure you're not consuming more carbs than your body can handle at one time.
Examples:
A small portion of brown rice (1/2 cup cooked) alongside a larger serving of vegetables and protein (like grilled chicken and broccoli).
Half a sweet potato with a side of sautéed spinach and grilled salmon.
8. Incorporate Resistant Starch
Resistant starch is a type of carbohydrate that resists digestion, meaning it passes through the digestive system without being broken down into glucose. This helps reduce blood sugar levels and increases insulin sensitivity.
Foods high in resistant starch include green bananas, cooked and cooled potatoes, lentils, and oats.
Examples:
Cold potato salad made with olive oil and vinegar (resistant starch + healthy fats).
Overnight oats (fiber-rich + resistant starch when cooled).
9. Eating Order matters - Start with Vegetables First
Start with vegetables, followed by protein, and then finish with carbohydrates (like starches and sugars) last
Studies have shown that consuming food in this order can significantly lower post-meal glucose levels, particularly for individuals with diabetes. [7,8]
Examples:
A garden salad before a meal with oil and vinegar.
A 1/2 cup of hummus with radish slices and cucumbers 10 minutes before the meal
10. Eat Slower
Eating slower allows for gradual digestion and absorption of carbohydrates, preventing sharp blood sugar spikes. It promotes a steadier insulin response, improves insulin sensitivity, and gives the body time to release fullness hormones, reducing the risk of overeating. This leads to better control over post-meal glucose levels and long-term metabolic health.
Examples:
Chew Each Bite Thoroughly: Aim to chew each bite at least 20-30 times before swallowing. This helps break down food more completely, aiding digestion and slowing the eating process.
Put Your Utensils Down Between Bites: After taking a bite, place your fork or spoon down while you chew and wait until you’ve fully swallowed before picking it up for the next bite. This adds natural pauses to your meal.
-
Prosperum is not a medical organization. Medical advice or medical diagnosis cannot be provided to you through this website or this customer service portal. The use of this website/portal does not establish a patient-physician relationship. The information, including opinions and recommendations, contained on the website, or through the customer service portal, is intended for informational and educational purposes only. Such information is not intended to be a substitute for the advice of an appropriately qualified and licensed physician or other health care provider. Please seek the advice of a physician for anything pertaining to your health or before starting any supplements.
-
Jéquier E. Carbohydrates as a source of energy. Am J Clin Nutr. 1994 Mar;59(3 Suppl):682S-685S. doi: 10.1093/ajcn/59.3.682S. PMID: 8116550.
Holesh JE, Aslam S, Martin A. Physiology, Carbohydrates. 2023 May 12. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan–. PMID: 29083823.
Ludwig DS, Hu FB, Tappy L, Brand-Miller J. Dietary carbohydrates: role of quality and quantity in chronic disease. BMJ. 2018 Jun 13;361:k2340. doi: 10.1136/bmj.k2340. PMID: 29898880; PMCID: PMC5996878.
Clemente-Suárez VJ, Mielgo-Ayuso J, Martín-Rodríguez A, Ramos-Campo DJ, Redondo-Flórez L, Tornero-Aguilera JF. The Burden of Carbohydrates in Health and Disease. Nutrients. 2022 Sep 15;14(18):3809. doi: 10.3390/nu14183809. PMID: 36145184; PMCID: PMC9505863.
Luhovyy BL, Kathirvel P. Food proteins in the regulation of blood glucose control. Adv Food Nutr Res. 2022;102:181-231. doi: 10.1016/bs.afnr.2022.05.001. Epub 2022 Aug 1. PMID: 36064293.
Luhovyy BL, Kathirvel P. Food proteins in the regulation of blood glucose control. Adv Food Nutr Res. 2022;102:181-231. doi: 10.1016/bs.afnr.2022.05.001. Epub 2022 Aug 1. PMID: 36064293.
Imai S, Kajiyama S, Kitta K, Miyawaki T, Matsumoto S, Ozasa N, Kajiyama S, Hashimoto Y, Fukui M. Eating Vegetables First Regardless of Eating Speed Has a Significant Reducing Effect on Postprandial Blood Glucose and Insulin in Young Healthy Women: Randomized Controlled Cross-Over Study. Nutrients. 2023 Feb 26;15(5):1174. doi: 10.3390/nu15051174. PMID: 36904173; PMCID: PMC10005673.
Shukla AP, Iliescu RG, Thomas CE, Aronne LJ. Food Order Has a Significant Impact on Postprandial Glucose and Insulin Levels. Diabetes Care. 2015 Jul;38(7):e98-9. doi: 10.2337/dc15-0429. PMID: 26106234; PMCID: PMC4876745.
