"The complex carbohydrates, the ones with a lot of fiber, are going to be the best," he explains. "They add fiber, they add antioxidants, they're slow-digesting, low-glycemic." These include brown rice, oatmeal, quinoa, sweet potatoes, beans, fruit, and even some vegetables, and they're the best carbs to choose. The second tier includes common "white" foods such as white rice, white pasta, white bread, white potatoes, and also corn, which White isn't opposed to in moderation. He recommends if you choose these carbs, pair them with a more complex carbohydrate, so a mix of whole-wheat pasta and white pasta is better than white pasta alone.