Are complex carbs preferable to sugars?
Usually, but not always. Many foods high in sugar (especially sucrose and other added sugars) supply “empty calories” that is, they have few nutrients but lots of calories. By contrast, the calories in foods rich in complex carbs usually bring many nutritional extras with them. It depends on the food. Dairy products and fruit contain sugars, but are important parts of a healthy diet because of the other nutrients they contain. Some foods rich in complex carbs are better than others. White bread and french fries contain complex carbs, for instance, but you can make better choices. Whole grains (such as oats, whole wheat, brown rice) are more nutritious than refined grains, since they retain the bran and the germ, which are rich in vitamins, minerals, fiber, and beneficial phytochemicals. Whole grains are digested more slowly, and thus have a more modest effect on blood sugar than refined carbs or sugars (see below). The same is true of vegetables and beans. The fiber in these foods has
