Glucose

Description and impact of glucose

Glucose is a simple carbohydrate. It is an essential component for the functioning of the body. Indeed, it provides the energy required by cells. Stored in the liver and muscles as glycogen, it is synthesized when energy needs increase. Its chemical formula is C6H12O6.

Glucose is released into the bloodstream. The level of glucose in the blood corresponds to blood glucose (glycemia). Its level varies according to daily energy expenditures and the intake provided by diet or following the breakdown of glycogen into glucose (glycogenolysis). Blood glucose is regulated by two hormones:

• l’insuline, qui fait baisser le taux de glucose en le faisant entrer dans les cellules
• le glucagon, qui fait augmenter la glycémie en cas de besoin. Ces deux hormones sont sécrétées par le pancréas.

Hyperglycemia corresponds to an abnormally high level of sugar in the blood, while hypoglycemia denotes an abnormally low level. In a healthy individual, blood glucose is kept stable. Normal blood glucose ranges between 0.70 g/L and 1.10 g/L when fasting. A persistently elevated blood glucose level may indicate diabetes.

Glucose must be distinguished from sugar and from sweet taste. Glucose is a simple carbohydrate. When combined with fructose (the sugar found in fruits), it forms sucrose, an essential component of refined sugar.

In some processed foods, the sweet taste is obtained by adding refined sugar or glucose syrup.

These added sugars are responsible for excessive sugar consumption, which leads to overweight, obesity, and an increase in cardiovascular diseases.

The different functions of glucose

Discovered in 1747, glucose is the main fuel for the brain and muscles, along with lipids. It performs several biological functions:

• Participe à la formation des glycoprotéines (macromolécules) en association avec divers acides aminés
• Assure un apport énergétique aux cellules du corps
• Assure la constitution de stocks de glucose du corps en formant le glycogène. Le corps fonctionne en sollicitant le glucose présent dans le sang mais reste capable de stocker la molécule, afin de pouvoir puiser dans les réserves en cas de besoin.

Signs of glucose deficiency

When blood glucose becomes lower than 0.70 g/L, it is called hypoglycemia. The level of sugar in the blood is too low and the body begins to suffer. Hypoglycemia can be due to diabetes, prolonged fasting, intense physical exertion, spasmophilia, a pancreatic, thyroid, or pituitary disease, or glucose intolerance.

Signs of glucose deficiency vary from person to person. Hypoglycemia may present with the following symptoms:

• Sueurs
• Nausées
• Malaise
• Tachycardie
• Confusion
• Maux de tête
• Fatigue
• Sensation de faim
• Tremblements
• Coma hypoglycémique. Le coma hypoglycémique est une urgence médicale. Il peut entraîner le décès ou de graves séquelles neurologiques.

In case of hypoglycemia, you should consume foods containing carbohydrates. Drinking a glass of fruit juice, eating two sugar cubes, or eating applesauce generally helps remedy the problem (when the person is still conscious).

Recommended daily intake of glucose

Carbohydrate intake corresponds to 45%–55% of the body’s needs. By consuming foods that contain carbohydrates, you ensure daily glucose needs are met. These needs are not precisely determined. However, it is recommended to ensure carbohydrate consumption corresponding to 50%–55% of the calories consumed each day.

The needs for glucose vary among individuals depending on body mass and physical activity. In athletes, for example, energy expenditure increases during intense physical exertion, whether it’s an endurance sport or a short, intense effort. That’s why glucose intake should be adapted to the planned activity.

A word on the glycemic index: also called GI, it is a tool that classifies foods according to their impact on blood glucose. Some foods cause a rapid rise in blood sugar levels compared to others. This scale therefore helps assess how quickly carbohydrates are absorbed by the body. The higher the GI, the richer the food is in sugars and the more it affects blood glucose.

The glycemic index helps adjust food intake according to daily needs. It serves as a guide for maintaining a balanced diet. Before consuming a food, it may be helpful to check its glycemic index.

Top 5 foods containing glucose

To ensure adequate glucose intake, it is advisable to prioritize foods that contain simple or complex carbohydrates. The body synthesizes glucose from glycogen stored in the liver and muscles.

Honey

Honey contains glucose and fructose, a natural carbohydrate also found in fruits. It is sweeter than refined sugar and has fewer calories and a lower glycemic impact.

It can therefore be used as a substitute in pastries or to sweeten yogurt and hot beverages. It is delicious and its nutritional contribution is noteworthy. It is recommended to consume a few teaspoons per day, and to pay attention to its origin.

Bread

Bread contains starch. After digestion, this component is broken down to replenish glycogen stores. It is not recommended to consume sandwich bread (pain de mie), as it contains added sugars.

Bread can constitute the starchy portion of a meal. You can therefore eat a small amount to accompany a dish of vegetables and lean meat. Breakfast is also an ideal meal for eating slices of bread because nutritional needs are greater in the morning. However, for people with diabetes, bread consumption is limited to avoid an excessive rise in blood glucose levels.

Pasta

Pasta can help fulfill daily carbohydrate and glucose requirements. If physical activity is scheduled for the afternoon, it’s advisable to choose a pasta-based lunch.

It’s better to choose whole-grain pasta, which has a lower glycemic index than standard pasta.

Legumes

Legumes (lentils, chickpeas, white beans, red beans…) are rich in carbohydrates and have the advantage of being filling. They can replace starches in a meal.

Legumes can stand on their own and can be prepared in salads. They also pair perfectly with vegetables, meats, or fish.

Potatoes

Potatoes contain starch and complex carbohydrates. They can be consumed regularly to replenish the body’s carbohydrate and glucose stores.

Avoid fries (too greasy) and sautéed potatoes in favor of lighter cooking methods. It is ideal to cook homemade mashed potatoes, a gratin, or a baked dish to control the caloric content of your meals. It is better to eat potatoes accompanied by vegetables.

Symptoms of excess glucose

When blood glucose becomes too high (fasting blood glucose > 1.10 g/L), it is called hyperglycemia. It can be caused by diabetes, kidney failure, an adrenal disorder, a medication treatment such as corticosteroids, stress, or a pancreatic disease. It can also follow a state of shock or an overconsumption of carbohydrates.
The signs of glucose overdose are:

• Fatigue/Somnolence
• Perte de poids
• Soif intense
• Besoin d’uriner souvent

Hyperglycemia can be occasional or chronic. When it is chronic, diabetes should be suspected. The diagnosis of this condition is made with a blood test. The blood draw is performed after 8 to 12 hours of fasting. Diabetes is diagnosed when fasting blood glucose is higher than 1.26 g/L on at least two occasions.