I wore a glucose monitor for a few months and tested my blood sugar response to different foods. The worst spike I ever got was American Chinese food: rice+sugary sauce. Brown rice vs white rice makes no difference.

Ice cream didn’t make much of a spike - all that fat. Waffle with maple syrup and peanut butter is completely different profile than waffle without peanut butter.

Most important thing for my blood sugar was portion size. Eat a lot, get a big spike.

Frustrating to me that people argue so much about “processed” vs “unprocessed” food. The real issue I believe is portion sizes.