Whole grain breads, brown rice, potatoes, corn, beans ,vegetables. This should be the center of your diet. These are your true energy sources. The overweight person will shy away from these. They think it is ‘”Fat Causing”. The truth is anything in excess will make you fat.
Carbohydrates are not your enemy, ignorance and inactivity are. Not all carbohydrates are the same. You want complex carbohydrates like vegetables, unprocessed oats, lentils, beans ,soya, whole grains. These are filling and allow for a slower release of energy into the bloodstream.
Simple sugars like candy, soft drinks, table sugar, are empty ,without any vitamins and minerals to metabolize itself and are extremely concentrated. They rob the body and have no filling fiber. In no time they make you fat.
The body stores carbohydrates in the form of glycogen in the muscles and liver and converts it back to glucose when the body needs to do work. The high fiber content of complex carbs causes you to feel full quickly. It slows sugar absorption and curbs your appetite.
Carbohydrates are not your enemy, ignorance and inactivity are
They carry their own natural selection of vitamins and minerals. Heart problems strangely seem to be linked to high refined sugar intake by raising the triglycerides in the blood. These cause clots due to platelet clumping.
A sweet candy, chocolate or honey treat once in a while is ok especially as a marker to end a meal, but about 65 to 70% of your diet is to made up of complex carbohydrates.
This feature from HARVARD T.H. CHAN SCHOOL OF PUBLIC HEALTH, gives an excellent insight to Carbohydrates. The link is as follows: https://www.hsph.harvard.edu/nutritionsource