Sources of Carbohydrates

Carbohydrates in the diet primarily serve as a source of energy. The body metabolizes them relatively quickly, but this speed varies depending on their structure - sources of complex carbohydrates are processed more slowly by the body, which results in greater stability of blood sugar levels, whereas simpler forms of carbohydrates (sugars) are used much more quickly. Although there are exceptions, this basic categorization forms the basis for the argument in choosing different carbohydrate sources in the diet.

The amount of carbohydrates present in the daily plate in relation to fats then determines whether the diner is on a high-carbohydrate or, conversely, low-carbohydrate (low carb) eating platform. Debates about whether the first or second regime is more advantageous tend to be very lengthy and ultimately inconclusive. However, the fact is that both work, although not in the way many imagine. There is a concept known as metabolic flexibility, which tries to convince us that we are capable of training our bodies to deliberately switch between carbohydrate and fat metabolism in terms of prioritizing individual energy sources. While this is true, because the outcome is determined by a number of factors, those interested in low carb diets should be aware that every little bit of fun comes at a price. In practice, we find that many people interested in low-carbohydrate eating end up frustrated because their metabolic individuality was unable or unwilling to adapt to the new conditions.

Even though there are no clearly defined rules regarding what qualifies as low carb, we are not bothered by this with Lucka, and for several very simple reasons:

1. As the amount of carbohydrates decreases, so does the quick energy needed for undergoing strenuous exertion.
For dynamic sports, including contact sports, this is doubly true. Lucka needs to perform at her maximum during training, but a low intake of carbohydrates does not fully allow this. Not to mention the fact that a reduction in carbohydrate intake leads to a shortage of quick energy needed for brain cells. Boxers desiring to experiment with low carb regimens should thus be aware that their reflexes depend on a sufficient supply of energy for the brain, which is sugar rather than fat.
For this reason, we carefully monitor the total amount of carbohydrates not only in daily totals but also in individual portions. The result is typically high-carbohydrate.

2. Sources of carbohydrates (grains, legumes, fruits, root vegetables, nuts) provide essential fiber, which we will discuss in more detail soon.
Switching to low carb would also reduce its intake, which, considering what we aim to achieve with the diet, is not entirely advantageous.

3. A higher proportion of fats in the diet requires a stricter approach to eating.
The issue is that fats are a concentrated source of energy, and if we are interested in controlling energy balance, improper manipulation with fats (especially free ones, such as oils, butter, lard, etc.) can cause some trouble. Simply put, when a small amount of food contains a lot of energy, it is necessary to be more careful about how much we use.

4. One of the disadvantageous properties of fats in the diet is the fact that they do not contribute to the feeling of satiety when consumed (whereas carbohydrates do).
This often leads to situations in a low carb diet where the diner has to suppress the need to eat something more after a meal.

5. Increased fat intake during a low carb diet increases the load on the liver and gallbladder.
Even the gut microbiota won't be thrilled, as it always reacts to such a change. Not every person interested in low-carbohydrate eating can adapt to this without greater difficulties.

6. Last but not least, it is important to know that the ratios between fats and carbohydrates in the diet determine how the energy metabolism will behave.
When carbohydrates are predominant, we force the body to produce energy relatively quickly, i.e., we accelerate the energy metabolism, which also affects the acceleration of other metabolic processes. By maintaining the right amount of proteins, minimal fats in the diet, and a negative energy balance, we force the body to burn fat reserves more quickly. On the downside, however, it produces more free radicals, which cells generate during rapid energy production, leading to increased oxidative stress (we address this by increasing the intake of antioxidants).

However, this does not mean that the low carb approach is bad or ineffective. We simply agreed unanimously with Lucka that we wouldn't tread this path. The high-carbohydrate regimen for us means that the total amount of carbohydrates per day ranges from 45-55% of total energy intake, translating to approximately 200-240 g of carbohydrates.

To make this approach work for weight reduction, it is imperative that:

1. The glycemic value of the diet (both index and load) is as low as possible,

2. The diet includes as little sugar as possible.
For these values, we further distinguish between:

A) Natural sugars.
Their main source is fruit. However, Lucka doesn't avoid fruit; it is an integral part of her diet.

B) Added sugars.
These are either part of industrially processed food items or can be used independently as sweeteners. These, on the other hand, are something we avoid at all costs.

In the evaluation of diets, which we include at the end of articles, you can also notice these values, which the application can track.

What carbohydrate sources do we use?

We always focus on side dishes that need to meet a key condition - they should be technologically unprocessed. In the case of grains, these are whole unpeeled grains; we choose only whole grain bread. If there is a tuber (potatoes, sweet potatoes) on the plate, it is best served cold because they have a lower glycemic index and contain a higher proportion of retrograde starch.

And because Lucka is "fighting" on two fronts - the first is the training front, where she needs to give her physical and mental maximum, and the second is the reduction front with the goal of losing a few kilograms of reserve fat - we try, among other things, to ensure that the evening portion contains slightly fewer carbohydrates than the lunchtime portion. However, for the sake of maintaining mental health and well-being, we do not measure differences, and Lucka estimates the portion size at dinner (it is roughly a quarter smaller than at lunch).