If you have type 2 diabetes, managing your blood sugar is crucial. Foods with a high glycemic index (GI) and glycemic load (GL) can cause spikes in blood sugar levels. High-GI foods include white bread, pasta, and rice, which are refined carbohydrates with low fiber content. Instead, opt for whole grains like whole-grain bread, whole-wheat pasta, and brown rice. Sweetened beverages like soda and fruit juice also spike blood sugar and should be avoided. Fast food items, especially those with buns, breading, and sugary condiments, are high in refined carbs and sugars. Fruits, while nutritious, can also raise blood sugar; choose whole fruits and avoid dried fruits. Starchy vegetables like potatoes and corn have more carbs than non-starchy vegetables but can still be part of a balanced diet. Dairy milk has a low GI, but some non-dairy milks like oat and rice milk are high in sugar. Unsweetened soy milk is a better alternative. Pairing high-GI foods with lean proteins, healthy fats, and fiber-rich foods can help stabilize blood sugar levels.