If you have ever felt a sudden “3 p.m. slump,” characterized by brain fog, irritability, and a desperate craving for caffeine or sugar, you have experienced the “blood sugar rollercoaster.” This cycle is the result of consuming high-glycemic foods that cause a rapid spike in blood glucose, followed by an aggressive insulin response that sends your levels crashing below baseline.

To achieve sustained, all-day energy, the goal is not to eliminate carbohydrates, but to choose those that have a Low Glycemic Index (GI). By understanding how to flatten your glucose curve, you can provide your brain and muscles with a steady stream of fuel, eliminating the highs and lows that derail productivity.

The Science of the Spike: GI vs. GL

The Glycemic Index (GI) is a ranking of carbohydrates on a scale from 0 to 100 based on how quickly they raise blood glucose levels after eating.

• High GI