Certain foods can send your blood sugar level on a roller coaster, with insulin rushing to keep up. The good news is, while there are some surprises, most of these foods fall under the same category: processed food, such as white flour and sugar. "Refined flours and sugar cause huge spikes in insulin and get absorbed quickly, which causes problems," says Mark Hyman, author of The Blood Sugar Solution (Little, Brown and Company). Look at the whole meal instead of just individual ingredients, adds Jackie Mills, MS, RD. Pairing carbohydrates with protein, fat, or fiber helps slow down the absorption process. Watch out for these 10 blood-sugar saboteurs.