Thanks for the helpful info!This is online from a PhD. I listed the site at the bottom.
What is glucose?
Glucose is the body's main fuel used to support movement, nerve function and temperature control. All carbohydrate foods — potatoes, apples, sugar, rice, pasta — are changed to glucose in the body. Every cell and almost all body fluids contain glucose; it is the way sugar travels in the blood. Plants store glucose as starch and we get glucose when we eat them. Grains, beans, peas, and potatoes are the main sources.
Carbohydrates (sugar, starch and fiber) are made in plants from carbon, hydrogen and oxygen. When you eat plants, or foods made from them, your body gets the energy it needs for fuel (calories). Many people believe that eating carbohydrates will make you fat. That's not true. In fact, there are only four calories in a gram of carbs. Compared to the other energy-yielding nutrients, fat and protein, carbohydrates have less than one half of the calories in fat and the same number of calories as protein. Excess calories, or more than your body needs, from any of these three energy sources — carbohydrate, fat or protein — will put on weight. It may surprise you to learn that many studies in the United States and other countries show that people who eat more sugar and other carbohydrates tend to weigh less than those who eat smaller amounts. Carbohydrates are a less efficient fuel than fat. Converting the carbohydrates you eat into stored body fat uses up 25 percent of the calories. Converting the fat you eat into stored body fat uses up only 3 percent of the fat calories.
How much carbohydrate should I get every day?
You need at least 100 grams of carbohydrate a day to meet the needs of your brain and other body tissues that do not easily use other fuels. Adequate carbohydrate will also reduce the amount of body protein that is broken down. Some carbohydrates are needed to help break down body fat and prevent the accumulation of ketones (formed when fat is broken down), which can upset the normal balance in the body.
Experts recommend that we get about 60 percent of our calories from carbohydrates. The Daily Values (DV), printed on food labels, suggest 300 grams of carbohydrate (1200 calories) in a 2,000-calorie diet, which is 60 percent of daily calories. Calorie intake each day varies depending on your body size and level of activity.
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