Simple sugars cause instant insulin spikes which is what really inhibits weight loss. No matter what diet anyone is on, nobody disagrees simple sugars are bad for you. Complex carbs are internally converted to simple sugars for processing, but they do have to be digested first, which results in a more gradual introduction of insulin, not the sudden spike that simple sugars cause. However, you really are best off not going overboard on complex carbs (starches) as they WILL affect your blood sugar. A bit in moderation with other foods won't cause any major setbacks, but if all you eat is a bowl of rice, you WILL get a blood sugar spike which is counter productive to weight loss.
If you insist on eating carbs, the best approach is to eat a balanced diet of carbs/fats/protein. Protein provides a longer-lasting "full feeling" and fats slow down the digestion of carbs, reducing the insulin spikes. That way you will feel full longer after the meal and maintain your energy levels since your blood sugar isn't up inhibiting stored fat to fuel conversion.
If you insist on eating carbs, the best approach is to eat a balanced diet of carbs/fats/protein. Protein provides a longer-lasting "full feeling" and fats slow down the digestion of carbs, reducing the insulin spikes. That way you will feel full longer after the meal and maintain your energy levels since your blood sugar isn't up inhibiting stored fat to fuel conversion.