The difference between quality carbohydrates and common carbohydrates is mainly manifested in the different composition elements, food types, consumption amount, and effects on the body. 1. Different composition of elements: high-quality carbohydrates are more complex (such as starch and fiber), which are made up of chains of sugar units; ordinary carbohydrates, such as sugars, are made up of monosaccharides or disaccharides. 2. Different types of food: high-quality carbohydrates mainly include cereals or foods processed from them, such as bread and cereals. There are also potatoes and corn, which contain a lot of starch. Regular carbohydrates mainly include milk, fruits and some vegetables. 3. Consumption varies: Quality carbohydrates should be avoided by simply consuming low-fiber carbohydrates, such as starchy potatoes and processed grains (e.g., white rice, macaroni, and white bread), which contain carbohydrates that are rapidly converted by the body into simple sugars. Plain carbohydrates, such as eating moderate amounts of milk and fruit, are good for the body. However, consumption of sugar and other sweeteners is not good for health because it provides a large number of calories that the body does not need. 4. Different effects on the body: High-quality carbohydrates, especially vegetables, legumes and whole grains, which are rich in fiber, are digested and absorbed more slowly, increasing satiety, controlling blood glucose, and minimizing the effect on insulin. Ordinary carbohydrates contain less fiber, will be rapidly absorbed by the body, raising blood sugar, leading to fat, etc..