Glucose is one of the most dangerous dietary substances of modern times, not because it’s inherently harmful, but because we consume so many things that eventually break down into glucose.

We know of three types of carbohydrates. The most complex ones are called fiber, and our body can't break them down, which is why they have a cleansing effect and promote health. The second group of complex carbohydrates is healthy because the body uses a lot of energy to break them down, and at the same time, it receives energy slowly and steadily. These carbohydrates are healthy and do not cause weight gain.

The most problematic are simple carbohydrates, which the body quickly breaks down, causing a rapid increase in blood sugar. The body then tries to respond quickly, and if it can't, diabetes, high blood pressure, dizziness, and other issues can arise.

So where can you find healthy carbohydrates?

1. Fruit Although fruit contains a lot of natural sugars (fructose), it also comes packed with minerals, vitamins, and antioxidants. Because of these other benefits, we should eat at least one cup of fresh fruit daily, and as a snack, half a cup of dried fruit can be a great option.

• One medium-sized banana has 27 grams of carbohydrates
• One medium-sized apple has 25 grams of carbohydrates
• One cup of grapes has 27 grams of carbohydrates

2. Starchy Vegetables Nutritionists recommend consuming 2 to 3 cups of vegetables per day, but we should be cautious with starchy foods. To put it simply, instead of a portion of potatoes, it's better to opt for the same amount of cauliflower, broccoli, or bell peppers.

• One medium-sized sweet potato has 24 grams of carbohydrates
• One cup of corn has 41 grams of carbohydrates

3. Beans and Legumes Beans and legumes are a great package of protein and antioxidants, as well as fiber and starch.

• 1/2 cup of black beans has 25 grams of carbohydrates
• 1/2 cup of chickpeas has 23 grams of carbohydrates
• 1/2 cup of lentils has 20 grams of carbohydrates

4. Whole Grains Unprocessed whole grains, such as brown rice, quinoa, barley, and even whole grain bread, are rich in carbohydrates but also high in fiber, iron, magnesium, selenium, and especially B vitamins. The recommended daily amount of these grains is half a cup per day.

• 1/2 cup of brown rice has 23 grams of carbohydrates
• 1/2 cup of quinoa has 20 grams of carbohydrates
• One slice of whole grain bread has 13 grams of carbohydrates (don't eat more than 5 slices a day!).