The body needs starchy (also known as complex) carbs to convert into glucose energy and boost immunity. They include potatoes, yams, cereals and grains such as wheat, oats, rye, and rice, plus foods made from them, such as bread, pasta, and couscous.
Wholegrains are best as they contains all the goodness,including fiber. We should eat at least five portions a day, or a third of the food we eat.
Sugars (glucose and fructose in fruit, vegetables, and honey; lactose in milk; and sucrose. which is table sugar) are simple carbohydrates. They provide fast but not sustained energy. Avoid adding table sugar, which has no useful nutrients.