I take nutrition analysis quite seriously as I treat it as a fuel for my body and brain. At this point, I am 5 years in CrossFit, which may not be called this way after 2020 events, but anyway I try to compete and perform at least 3-4 times per year.
Recently I’ve read a book by Robb Wolf - Wired to Eat which promoted the idea to validate specific nutrition patterns by yourself on how your organism reacts without any religion bias - Vegan, Paleo or any other strict diet.
Book explains that carbs are not evil if you know how to use them and are aware of how your body reacts to certain types of them. But, to know for sure - you have to take a scientific approach and check your glucose level after consuming 50g of net carbs (carbs weigh - dietary fiber).
I ordered Keto Mojo pack and listed all foods I was curious about to test:
- Rolled Oats 🥣
- Sweet Potato 🍠
- White Potato 🥔
- Pasta (which I treated as a pure evil before 👹) 🍝
I took the most extreme way of tracking glucose with three samples and some subjective feelings:
- Fasted sample at 8 AM ⏰
- 1 hour after a meal
- 2 hours after a meal
- 3 hours after a meal
- Cognitive Focus
- Physical Feeling (Ability to jump into the workout)
- Hunger notes
Not to mention that I am 85kg (187lb), weight guy (at least was before quarantine). So, the breakfast of 50g carbs (200-300 kcal) is far below my regular breakfast calorie intake. Usually, on a training day, I have three meals of 750 kcal and some snacks 300-400 kcal.
Let me first share some guidelines on how to read results:
Fasting blood sugar test. Normal glucose levels in a healthy individual (fasting values) are between 72 and 108 mg/dL, which equals to 4.0 to 6.0 mmol/L.
All these carbs are tested positively, and my glucose level normalizes after 1 hour to the point of fasted Glucose!
So, yeah, I can have pasta 👨🍳 😋!
Studies have shown that if you’re active and exercise daily, your body is getting adopted to absorb carb food and your.
Hunger - even though a breakfast size almost triple time less than my normal one, the hunger arises strongest around 11 AM. It is when I usually break my fast, and the body seems to be used to that pattern.
Cognitive Focus- in most cases, having tea and being a bit hungry gives more focus on work rather than having any meal in the morning.
Physical Activity - especially HIIT, I have to say a general feeling of fullness like having a proper meal and waiting for 2 hours has most of the guarantee that you will be ready to crush it.
Need focus ✅
Skip breakfast and go with tea, coffee or more fatfood choices
Make sure to hit your calories intake and give time to digest
Experiment with the same amount of calories in protein/fats and see how your mood will get affected
Are Carbs Bad?
Not at all, but the personal feeling is they have to be consumed closer to physical activity, as fat and protein-dense meals have a more sustainable sense of fullness.