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If you are you asking about how much sugar does your body have, then that is calculated by how much you have consumed recently. All food that is packaged has a label on it listing its carbohydrate content. You can use that to help you start keeping track of it.
Yes, Grits are a whole grain made from corn. It is a carbohydrate food (for the most part). It does contain some protein. You can see if a food is mostly carb, fat or protein by looking at the nutrition label.
Carbohydrate
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Natural carbohydrate from fresh vegetables and fruit is is good for you.
lettuce is a carbohydrate. Lettuce is truly a low-carb food.
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bread and cereal?
It depends on the type of food.