Glucose comes from the word ‘sweet’, it is a type of sugar you get from food, and your body uses it for energy. Almost all the food of all classes and drinks we consume daily contains glucose, the human body needs glucose to survive, it uses a hormone called insulin to move glucose from the blood into the cell for energy and storage .some common sources of glucose are rice, potatoes, fish, meat, butter, avocado, and milk.
Men should consume no more than 9 teaspoons. (36 grams or 150 calories) of sugar per day. For women, the number is lower, 6 teaspoons (25 grams or 100 calories) per day. The intake of added sugar (sugar not gotten from natural sources like food) should be moderate as excessive intake has been known to cause various health problems.
Our body also utilizes glucose as the main source of energy for the brain that is why very low glucose level in the body causes poor attention, seizure, confusion, loss of concentration and decreased cognitive function.
Some other uses of glucose in the body include;
- Provision of carbohydrate calorie to people who cannot eat due to illness
- It is a common cure for a hangover after drinking too much alcohol
- It helps to maintain energy level in the body
- Glucose is produced in the body by the conversion from carbohydrates such as rice, bread, using some body acids.
- It is necessary to maintain general health and wellness of the body
Glucose in our diets has many advantages, but excess intake can be detrimental to our health.
Some common repercussion of high body glucose includes;
- High sugar consumption Increases the risk of type 2 diabetes by creating resistance to insulin
- Foods with high sugar contribute to weight gain thereby reducing insulin sensitivity in the body
- Excess weight gain and obesity are linked to the consumption of too much sugar
- In some cases, acne is caused by the intake of sugary foods and drinks.
- Sugary foods and drinks accelerate the skin aging process and the formation of wrinkles on the face
- Eating too much sugar causes fat build up in the liver
- It increases the raise of the uric acid level in the blood and as a result, develops or increases gout
- It affects dental health and causes tooth decay
- It damages delicate blood vessels in the kidney
- foods and drinks containing a high quantity of sugar causes depression
HOW TO REDUCE YOUR LEVEL OF SUGAR INTAKE
Excessive sugar in our body has a lot of negative impact health-wise, when we eat sugar, the brain produces a huge amount of dopamine which is related to addiction, similar to the way our brain feels when we consume or ingest substances like heroin, cocaine, hallucinogen, marijuana. The more we ingest a certain amount of sugary food or drink, the more we feel the need to take more.
In some cases, some people experience sugar addiction whereby they crave sugar regularly. The rate at which we crave for it increases exponentially which causes us to take more than initially intended to and as a result, increasing the glucose content in our body. There are several methods to help to curb the craving for sugar that we should adopt;
- Regular exercise like running helps to increase insulin sensitivity in the body. Good forms of exercise like running, biking, dancing, swimming force your body to use more glucose and in turn reduces and enhances proper regulation of blood sugar level
- Avoid alcoholic and nonalcoholic beverages as they are processed with lots of sugar which gives them their refreshing taste
- Replace canned and bottled drinks with fresh fruits like oranges, mangoes, pineapple, and apple to prevent taking in added sugar
- Drink water when you start craving for more sugar after you have taken enough for the day, this might be hard but it is highly rewarding as it makes you crave less
- Eat more unprocessed (naturally grown) food as it eliminated the need to consume added sugar.
- Take ketchup and marinades with zero added sugar instead of butter
- Replace sweet spreads like Nutella with natural nut butter
- Shop more for fresh and unprocessed foods and avoid canned foods as much as possible
Excess addition of sugar in our diet is clearly dangerous and causes many health issues such as sugar addiction, diabetes, obesity and increases the risk of heart diseases. Gradually reduce the amount of sugar you consume daily to save yourself from a whole lot of problems later. If you need to reduce your sugar intake, try some of the methods listed, and gradually take control of your dietary needs and wants.