Carbohydrates are controversial among people trying to lose weight.

Almost all foods contain carbohydrates, which provide 4 calories per gramme. Carbohydrates aren't all equal.

Simple carbs are also known as “sugar.” It’s made of up to two sugar building blocks connected in a chain.

Starch or fibre are complex carbs. This carbohydrate contains three or more linked sugars, fibre, protein, healthy fats, vitamins, and minerals.

Total starch (grams) = Total carbohydrate (g) – dietary fiber (g) – sugar (g)

Insoluble fibre and sugar alcohols, which aren't digested by the body, shouldn't count as carbs.

Here are three choice rules. Not all of these carb rules apply to athletes who want to optimise performance.

Include vegetables, beans, nuts, seeds, whole-grain breads, pasta, and brown rice. Fiber, vitamins, minerals, and protein are in these foods.