There are two types of carbohydrates - starchy (complex) carbohydrates and simple sugars. The simple sugar's are found in confectionery, muesli bars, cakes and biscuits, cereals, puddings, soft drinks and juices and jam and honey but they also contain fat. Starchy carbohydrates are found in potatoes, rice, bread, wholegrain cereals, semi skimmed milk, yoghurt, fruit, vegetables, beans and pulses. Both types effectively replace muscle glycogen. The starchy carbohydrates are the ones that have all the vitamins and minerals in them as well as protein. They are also low in fat as long as you do not slap on loads of butter and fatty sauces. The starchy foods are much more bulky so there can be a problem in actually eating that amount of food so supplementing with simple sugar alternatives is necessary.

Your digestive system converts the carbohydrates in food into glucose, a form of sugar carried in the blood and transported to cells for energy. The glucose, in turn, is broken down into carbon dioxide and water. Any glucose not used by the cells is converted into glycogen - another form of carbohydrate that is stored in the muscles and liver. However, the body's glycogen capacity is limited to about 350 grams; once this maximum has been reached, any excess glucose is quickly converted into fat. Base your main meal with the bulk on your plate filled with carbohydrates and small amounts of protein such as meat, poultry and fish. The extra protein & vitamins you may require will be in the starchy carbohydrates.

you failed to mention where specifically the simple sguars or simple carbs come from - white flour ... meaning that it doesn't use the best parts of the grain ...

Hmm?I?m a vegetarian so I mostly depend on foods like bread, rice and other starchy foods. Can you please tell me how can I limit my carbohydrate in take and also I feel full.

your best bet is to consume whole grains or grains that focus on the concentration of bran and germ ... the endosperm is what is used to make white flour and used to make white breads, which is pretty much an empty calorie ... it doesn't contain a whole lot of nutritional value whereas the bran or germ do ...

also, fruits and vegetables, containing natural sugars, are a great source of carbs, as well ...

interesting material neer heard about it; so should i understand from your description that i have to avoid the so called simple sugar because they contain fat, and try to eat more starchy carbohydrates?
the aliments that contain starchy carbohydrates are not so appealing to me compared to the other ones.

eat slow burning carbs like oatmeal/ yum before workout, and fast burning white bread/rice after workout. And never eat carbs after 6pm

most dieticians and nutritionists actually suggest avoiding the simple sugar types alltogether ... avoid the white rices and white breads and opt instead for whole grains ... to get the simple sugars, fruits will offer the same benefits but with tons more nutrients and tons less calories ...