# Dietitians Reveal the Number-1 Food That Can Spike Your Blood Sugar
Registered dietitians consistently point to refined carbohydrates, particularly white bread and sugary drinks, as the top culprits for rapid blood sugar spikes. These foods lack fiber and whole grain components that slow digestion and glucose absorption.
When you eat refined carbohydrates, your body breaks them down quickly into simple sugars. Your pancreas responds by releasing insulin to shuttle glucose into your bloodstream. Repeated blood sugar spikes followed by crashes strain your metabolic system and increase your risk for type 2 diabetes, heart disease, and weight gain.
The American Diabetes Association reports that people who regularly consume high-glycemic foods experience more dramatic blood sugar fluctuations than those eating lower-glycemic alternatives. A study published in the American Journal of Clinical Nutrition found that replacing just one daily serving of refined grains with whole grains reduced type 2 diabetes risk by 21 percent.
Registered dietitian Ella Allman recommends checking food labels for added sugars and refined flour as primary ingredients. Products listing "enriched flour" or "wheat flour" (rather than whole wheat) lack the bran and germ that moderate blood sugar response.
The practical solution involves substituting refined carbohydrates with whole grain options. Choose steel-cut oats over instant packets, brown rice instead of white, and whole wheat bread over white. Pairing carbohydrates with protein and healthy fats further slows glucose absorption.
For people managing prediabetes or diabetes, dietitian Jessica Cording emphasizes the importance of portion control alongside food choices. Eating smaller amounts of carbohydrates at meals, spreading them throughout the day, and checking blood sugar responses helps identify personal trigger foods.
Your body responds differently to different foods based on genetics, overall diet