Starch is what we usually understand carbs to mean - foods like bread, pasta, potatoes and rice - but these "beige" varieties aren't good for you. Neither are "white" carbs - found in sugary foods ...

White potatoes, red potatoes and gold potatoes, tend to have very similar nutrient profiles — including carbohydrates, fiber and protein — for about the same number of calories. In addition ...

i.e. simple carbs, and eat more complex, starchy carbs like potatoes or rice, as these are broken down and turn into energy at a slower rate.

But Alwill says this is more of a factor when carbs are consumed in isolation. "I really encourage people to understand what other foods are on their plate when they're having carbohydrate sources," ...

She told him to eat sweet potatoes, white potatoes, grapes and porridge ... "At first when I started eating a lot more food and carbs I felt in a lot of pain because my body wasn't used to it ...

"If you're eating to get energy for physical activity right away, simple carbs -- pasta, white bread ... Foods low on the index -- sweet potatoes, brown rice, leafy greens, fat-free milk ...