Simple carbohydrates are found in foods such as sugar, white bread, honey and refined foods. They are considered "fast" carbs because your body breaks them down quickly to give you a fast burst of energy. Complex carbohydrates are commonly found in nutritious foods such as whole grains, vegetables, beans and fruits. They are called "slow" carbs because your body digests them at a slower pace for a steadier stream of energy
Eat more "slow"-carb plant-based foods such as vegetables and whole grain products to reduce your risk of gaining weight and developing health complications. Save items such as candy, soda, cake and white rice for special occasions. If your meal includes a "fast" carb such as a white potato or white rice, start your meal with a light soup or a salad to help yourself feel full faster.