The liver converts glucose into glycogen which is the body's source of quickly available nutrition. The body converts excess glycogen to fat for future needs. Carbohydrates contain about 4 calories of energy per gram, the same as protein. Eat complex carbohydrates in preference to sugars. In part, this is because complex carbohydrates tend to be associated with foods with high values of other nutrients.
Sugar tends to be in processed foods with little other nutrition.
Increase the overall consumption of starchy carbohydrates to reduce the risk of cancer, diabetes and digestive tract diseases. Research studies consistently affirm the value of eating foods high in carbohydrates, but not just for the carbohydrates alone. Fruits and vegetables, particularly broccoli and cauliflower, reduce the risk of many cancers. Eating sugar does not provide these benefits.