Two slices of whole wheat bread has about 140 calories, while a soft drink has about 150. While some sugar is not harmful, we can get all of the sugars we need from fruits, vegetables and whole grains. Carbohydrates are often believed to be fattening , but they are not nearly as responsible for weight gain as fats are. Cakes, pies and baked sweets usually contain more fats than they do sugars. Pasta, rice and beans have about 20 grams of complex carbohydrate per half cup, cooked, and not one gram of sugar.
Most vegetables are high in fiber, low in sugar, and almost all are rich in complex carbohydrates.