I think the simple sugars get the most blame (soda, refined sugars, etc) but more often than not it’s just heavy carbohydrate meals. Carbs are cheap and they fill you up but they also have the larger glycemic effect. Biggest thing I tell patients is a) be mindful of your carb portions and b) don’t double dip in carb sources (burgers and fries) etc.
Edit: sorry breezed over the ELI5 piece, carbs are basically complex sugar molecules (so pack a heavier glycemic lunch) and carb heavy foods include rice, breads/baked goods, potatoes, flour tortillas…
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