What we know:
Carbohydrates are broken down into two main types—complex and simple. Complex carbohydrates are just that—they have a more complex chemical structure than simple carbohydrates. Complex carbohydrates include starches and fiber. Examples are cereals, pastas, rice, vegetables, and fruits. Many are low in calories and high in fiber. Simple carbohydrates are sugars and include candy and other sweets. They tend to be high in calories and low in nutrients. So reducing the amount of simple sugars and sugar-containing beverages in your diet can help you cut down on calories and lose weight. The USDA Dietary Guidelines for Americans 2005 recommends adults:
• Choose fiber-rich fruits, vegetables, and whole grains often. • Choose and prepare foods and beverages with little added sugars or caloric sweeteners, such as amounts suggested by the USDA Food Guide and the DASH Eating Plan. • Reduce the incidence of dental caries by practicing good oral hygiene and consuming sugar- and starch-containing foods and beverages less frequently. | 
