The path to poor metabolic health is gradual and often unnoticed. Our bodies need only about 4 grams of glucose daily to function well, which is about 1 teaspoon of sugar. This 4 grams of glucose circulates in the blood of a person weighing 154 lbs and is essential for many cell types to operate normally. Our bodies have a control system to keep this glucose level stable. This small amount is all we need for good health. However, nutritionists and health organizations often recommend a much higher intake, suggesting 45 to 60 grams of carbohydrates per meal. This adds up to 135 to 180 grams of glucose daily, plus 30 grams from snacks.
Despite the recommendations from respected groups like the American Heart and Diabetes Associations, which are considered experts, there is a big gap. Where does all the excess go if the body only requires 4 grams?
Extra carbohydrates can lead to several health issues, with insulin resistance being the main problem. Eating a lot of carbohydrates can cause your body’s cells to resist insulin. When too much glucose is in the blood, insulin struggles to move it into the cells. When glucose builds up in the blood, it can create thick, sticky blood.
Insulin resistance is linked to type 2 diabetes, high blood pressure, different types of infertility, polycystic ovary syndrome (PCOS), high triglycerides, hormone imbalances, migraines, non-alcoholic fatty liver disease, Alzheimer’s, coronary heart disease, and other conditions.
Mancusi, C., Izzo, R., di Gioia, G., Losi, M. A., Barbato, E., & Morisco, C. (2020). Insulin resistance the hinge between hypertension and type 2 diabetes. High blood pressure & cardiovascular prevention, 27, 515-526.
Wasserman, D. H. (2009). Four grams of glucose. American Journal of Physiology-Endocrinology and Metabolism, 296(1), E11-E21.
