Mark Hyman, author of the book The Blood Sugar Solution, states that refined flours and sugar cause huge spikes in insulin and get absorbed quickly, which causes problems. This causes a roller-coaster effect which then causes blood sugar to become unstable and insulin rushes to keep up. This is not a good thing!
Jackie Mills, MS, RD, suggests looking at the whole meal instead of just individual ingredients. She suggests pairing carbohydrates with protein, fat, or fiber to help slow down the absorption process. If you follow my blog, you know this is something I always recommend. Sometimes it is not so much what you eat as how you combine the foods you eat.
Avoid white bread, eat whole-grain breads, pastas, etc.