What Is Glucose — And Where Does It Come From?
Glucose is a simple sugar and one of your body’s main sources of energy. Think of it as the fuel that powers your brain, muscles, and every cell in your body. When you eat food—especially carbohydrates—your body breaks it down into glucose, which then enters your bloodstream.
Your body needs glucose to function well, but when there’s too much glucose in your blood too often (as is the case in prediabetes), it can start to affect your energy, weight, and long-term health.
Where Do We Get Glucose From?
Glucose comes from many everyday foods — especially carbohydrates. Here’s a breakdown:
🍞 Carbohydrates
These are the biggest source of glucose. They include:
Bread, pasta, rice
Cereal, crackers, baked goods
Potato, kumara, and other starchy vegetables
🍌 Fruit and Fruit Juices
Fruits contain natural sugars that raise glucose levels, especially when consumed without fibre or protein:
Bananas, grapes, apples
Fruit juice and dried fruit (like dates, sultanas)
🥛 Dairy
Lactose is a natural sugar in dairy that becomes glucose in the body:
Milk
Yoghurt
Ice cream
🍬 Ultra-Processed & Sugary Foods
These spike your blood sugar quickly and often lead to crashes:
Soft drinks and energy drinks
Lollies, biscuits, cakes
Flavoured yoghurts and sweet sauces
So, Is Glucose Bad?
No. Your body needs glucose to survive — but balance is key.
When glucose enters your bloodstream too quickly and too often (from processed, refined, or sugary foods), your body can struggle to manage it — especially if you have prediabetes. This can leave you feeling tired, hungry, and stuck in a cycle of cravings.
Focus on Adding In, Not Cutting Out
The good news? You don’t need to follow extreme diets or cut out entire food groups. In fact, one of the most powerful things you can do is focus on adding in whole, nourishing foods that support your body’s natural ability to regulate blood sugar:
Add leafy greens, colourful vegetables, and legumes
Include proteins like eggs, tofu, chicken, or fish
Choose whole grains like brown rice, quinoa, or oats
Include healthy fats like avocado, nuts, and olive oil
