Simple carbohydrates are bad for you. They cause your blood sugar to rise quickly. This leads to a spike in insulin levels and a subsequent large drop in blood sugar. This results both in fatigue and significant hunger. Furthermore, simple carbs lead to weight gain. This is due to the extra calories consumed and the spike in insulin levels. Simple carbs usually have no nutritional value. Thus, you get a large number of calories with no significant nutritional benefit. Diabetics and borderline diabetics especially need to avoid simple carbs as they can lead to increased blood sugar levels. Cutting back on simple carbs will lead to lower blood sugars, weight loss and lowered triglyceride levels. High triglyceride levels tend to correlate with blood sugar levels. Both are part of the metabolic syndrome (insulin resistance, central obesity, high blood pressure, high triglycerides, and low HDL levels). Metabolic syndrome can be treated with both diet and exercise. So what are simple carbs? One of the biggest culprits is sugar, especially white sugar. Sugar has calories and no nutritional value. Sugar also tends to be found in high fat foods. (Sugar in fruits is absorbed more slowly. It is combined with fiber and water in the fruit which slows digestion and helps to prevent a spike in blood sugar levels). White flour is another simple carb. White flour is found in white bread, rolls, crackers, pretzels and pastries. Other simple carbs include white pasta and white rice. Replace simple carbs with complex carbs and whole grains. Complex carbs tend to have a lot of fiber which slows digestion and avoids the spike in blood sugar that simple carbs cause. Fiber is quite healthy, the more you eat the better. Make sure you increase your intake of fiber slowly to avoid GI upset and excessive gas.