Glucose Foods: What Are They?
Two types of glucose foods can be distinguished. Those where it has been artificially concentrated and does not provide micronutrients (sugary soft drinks, industrial juices, sweets) and all products that contain glucose-fructose syrup in their list of ingredients. On the other hand, fruits and products such as honey and muscovado sugar are examples of foods with natural glucose.
Artificial glucose foods should be limited to a healthy diet, and natural ones should be eaten in moderation. The WHO and FAO recommend that up to 10% of the total calories consumed come from this type of food. (1) (2)
Examples of natural glucose foods:
- Muscovado sugar
- Coconut sugar
- Agave syrup
Examples of artificial glucose foods:
- Sugary soft drinks
- Industrial juices
- Industrial sauces (Ketchup)
- Ice creams
- Sweet chocolates
- White sugar
- Industrial cookies
What are the foods with the most glucose?
The foods with the most glucose are sweets in syrup and certain types of dried fruit. These usually combine the fruit’s natural sugar with a fructose-glucose syrup as an extra ingredient. Its content is usually around 40-50% of this molecule. The second in the list’s ranking is candies, candies, and sweets with sugary toppings.
Large amounts of fructose-glucose syrup are usually added to these products in their composition. This is one way to extend its life. The glucose concentration is around 25% of the total ingredients.
How does food alter blood glucose levels?
It is not only foods with implicit glucose in their composition; they are those that alter blood sugar levels. The different combinations of foods: carbohydrates, proteins, and fats can increase blood glucose levels in the following way:
Bread, pasta, rice, dairy, and sweet foods can transform 100 of their carbohydrate content into glucose. Depending on the type of carbohydrates: complex or simple, the speed at which this occurs.
It has been confirmed that both red and white meat can be transformed to a lesser degree into glucose. Combining dairy products with hearts increases the rate at which this occurs. This is known as the synergistic effect of the insulin index of foods.
While it is true that high-fat foods cannot raise blood sugar levels quickly, it is known that the body is capable of transforming a maximum of 10% of the components of butter, avocado, and olive oil into glucose.
What do you have to eat to keep glucose levels stable?
The ideal way to maintain blood glucose levels is to avoid products that are high in simple carbohydrates. Soft drinks, sweets, and jams should be reduced to the maximum. However, this does not mean that you have to cut out carbohydrates, but rather select high-quality ones.
Cereals and pseudo-cereals such as oats, amaranth, and quinoa are foods capable of maintaining stable glucose levels. Although they do not have this molecule in their composition, they are capable of being transformed by the body into glucose slowly and progressively.
Natural foods with glucose are fruits, honey, and sugars. In addition, some sugar substitutes such as agave Merope may have glucose in their composition. Industrial sweet products tend to have a high content of glucose syrup in their design. These are capable of altering blood sugar levels abruptly. For this reason, a balanced diet should not predominate.