Some complex carbohydrates include breads, pasta, fruits, and vegetables. Sugar is a source of calories but it has NO nutrients at all. It provides no vitamins or minerals only empty calories. Another big problem with sugar is that it causes tooth decay. If you left a tooth sitting in a glass of water with sugar you would see how it eats away at the tooth, leaving holes and brown decay.
Natural sugars are a great substitute for sweet treats.
Instead of candy or soda you could have fresh fruit or fruit juice. They are high in fiber. Fiber is the plant material that cannot be digested by your body. Because we can't digest it, it passes through our body and helps to move all the other food and nutrients along with it. This is very good because it helps prevent heart disease, cancer of the intestines, diabetes and obesity.