Again, How To Think gives us some helpful information about how to differentiate between simple and complex carbohydrates.
Look for foods that have not been highly processed or refined. Choose a piece of fruit instead of fruit juice, which is very high in naturally occurring simple sugars. Choose whole grain breads instead of white bread. Choose whole grain oatmeal instead of packaged cold cereals.
The closer you get to nature, the closer you get to health.
Simple carbohydrates, like sugar and corn syrup, are created in a factory – while complex carbohydrates in vegetables and whole grains are designed by nature, and help you maintain your health.