I've tracked my meals with an app for two months, and the data shows that eating white rice with every dinner correlates with my 3 PM energy crashes the next day. My doctor says glycemic load matters more than glycemic index, but nutrition advice online keeps pushing either low-carb or low-fat extremes. Given that traditional diets in Japan and Italy center on carbs yet their populations report higher energy levels, isn't the real issue portion size and processing rather than the carb itself?