Glucose is the body’s main source of energy. It provides energy for the brain and cells, that’s why it is essential to include them in our diet. Take note though that consuming more than what your body needs can elevate blood sugar level. For that reason people with diabetes are advised to avoid too much consumption of these foods. On the other hand, consuming low amounts of glucose may affect mental ability like decision-making, critical thinking and self-control.
The body’s needs for glucose depends on age, sex and health condition. According to the American Diabetes Association, most people with diabetes can consume 45 to 60 grams of carbohydrates per meal.
To help you in regulating your daily consumption of carbohydrates, we have listed natural and unnatural glucose-rich foods to give you an idea of the respective amount of glucose you can possibly consume per day.
1. Dried Fruits
Dried fruits like dried raisins, apricots, dates and prunes have very high glucose content. One packed cup of dried raisins provides more than 45 grams of glucose. Dried apricots and prunes have approximately the same quantity in 1 cup, while dried figs are slightly lower with around 37 grams in a 1-cup serving. Medjool dates contain the largest glucose content among dried fruits containing 33.7 g or 8.4 tsp of glucose per 100 g. Diabetics should only consume dried fruits occasionally especially the ones that contain additional sugar; go for dried fruits with no added sugar or the ones that contain low glycemic index.
Grapes are one of the fruits that are loaded with nutrients but the are also rich in glucose. This delicious and nutritious food contains 6.5 g of glucose per 100 g of serving. If you are someone who needs to lower glucose in your blood, it is advisable to limit your intake of this fruit. Seventeen small grapes is the suggested serving for people with diabetes, which is equivalent to 15 grams of carbohydrates.
Dates are another natural food packed with nutrients and contain the highest glucose compared to other fruits. It provides approximately 32 g of glucose per 100 g. Since glucose is our primary source of energy, this fruit can give immediate impact to boost energy. However, consuming high amounts of dates may give unnecessary amounts of glucose, which can spike up blood sugar level. It will also be stored as body fat. If you are someone who needs to control the fat and sugar in your body, it is highly recommended to lower your consumption of dates.
Honey is well known to provide multiple health benefits to people yet your daily consumption should be regulated especially for diabetic patients since it has high amounts of glucose. It has the highest glucose among natural sweeteners, which provides approximately 35 g of glucose per 100 g or equivalent to a one-quarter cup of honey. When buying honey, it is advisable to buy raw organic one to avoid consuming additional sugar from processed products.
Oranges though known as a great source of vitamin C should still be consumed at a controlled amount since they also contain roughly 8.51 g of glucose per 100 g. However, unlike other glucose-rich foods, oranges have low fat so it is good for those who want to enjoy its nutritional benefit without gaining excessive fats.
6. Sauces (Barbeque)
Eating barbeque is not complete without its sauce. However, barbeque sauce has around 16.4 g or 4 tsp glucose per 100 g serving. For this reason, barbeque lovers should watch their consumption of barbeque sauce since it is high in glucose aside from the fact that it is not a healthy food.
7. Fruit Juice
Some of fruit juices are high in glucose, which have around 20 g per 100 g. Canned, bottled and strained juices have proven to have higher glucose than freshly squeezed fruits. If you are someone who loves drinking fruit juices you may want to consider consuming natural juice coming from these fruits to avoid pilling up blood sugar into your system.
8. Energy Drinks and Soft Drinks
Energy drinks and soft drinks contain a whopping 10 to 20 g amount of glucose per 100 g serving. Athletes consume energy drinks to regain their strength instantly, while soft drinks are merely thirst quenchers. Both of these canned products provide minimal benefit to our body and just spike our blood sugar, that’s why it is highly advisable to consume them at a minimal serving.
9. Salad Dressings
Salad dressings particularly Low Fat French are glucose rich food. The amount of glucose per 100g serving is approximately 15 grams per 100g serving. Since it is a kind of food that has added glucose and sugar without much nutritional value, it should be consumed at a minimum amount especially people with diabetes.
10. Energy and Cereal Bars
These are the favorite snacks of health conscious people. However, most of us are not aware of its high glucose content. One bar of 68g contains around 8.1g or 2 tsp of glucose, making it a not so healthy snack if you will base it on its sugar content. It is definitely not recommended for those people who want to eat healthy but would want to cut their glucose intake.
Glucose is needed by our body yet consuming large serving each day may ruin your health. However, not all glucose rich foods are bad for our health. Some of them like natural sugars from fruits have other nutrients, which still makes them a healthy snack. Glucose rich foods that have added sugar or processed are what we need to lessen or avoid in our diet.