Carbohydrates divide by two classes of—simple and complex. Simple carbohydrates sources include sugars in milk and fruit, and refined sugars (granulated sugar). There is a major difference among these simple carbohydrates: fruits offer a range of nutrients and fiber, while refined sugars provide empty calories and lack macronutrients nutritional value.

Excess sugar consumption is linked to dental caries, obesity, insulin resistance, high triglycerides, low HDL (good) cholesterol, and compromised immune function.

The World Health Organization recommends reducing sugar intake to below 10 percent of total calories. Aside from candy and baked goods, sugar is also found in pop, condiments (ketchup, barbecue sauces), juices, ice cream, and other sweets.
Complex carbohydrates are also sources of starches and indigestible dietary fiber.

Natrol Carb Intercept

Starches are found in bread, pasta, rice, beans, and some vegetables. Today many of our starches are refined and processed, which strips the food of its fiber and nutrients. For example, white bread, pasta, and rice are much less nutritious, so choose the brown or whole-grain products.
Dietary fiber is found in fruits, vegetables, beans, and the indigestible parts of whole grains such as wheat and oat bran.

In addition to supporting intestinal health and proper elimination, fiber also improves blood sugar balance, lowers cholesterol, reduces the risk of colon and breast cancer, and plays a role in weight management.
The recommended intake of fiber for adults 50 years and younger is 38 g for men and 25 g for women; for men and women over 50 it is 30 and 21 g per day, respectively, due to decreased food consumption.

Sadly, most people get only one third to one-half of the recommended amount.

To boost fiber intake, incorporate more raw vegetables, fruits, whole grains, and legumes in your diet and consider a fiber supplement.