Complex carbohydrates release sugar more slowly. My favorites are brown rice and sweet potatoes. I have NOT eaten a low-carb diet. I eat complex carbs.
A new study in the Archives of Internal Medicine suggests that eating white rice raises the risk of diabetes:
…higher intake of white rice (>5 servings per week vs <1 per month) was associated with a higher risk of type 2 diabetes…In contrast, high brown rice intake (>2 servings per week vs <1 per month) was associated with a lower risk of type 2 diabetes:
I suggest avoiding most bread, white rice, and white potatoes. On the other hand, I eat sweet potatoes or brown rice with almost every lunch and dinner. And I eat oatmeal for breakfast – never instant!