Are all carbs created equal when it comes to health? Definitely not.
It's a very common mistake to think that carbs and sugar are the same, but they're not.
Sugar is a type of carbohydrate, but there are other carbohydrates that are not sugar.
Glucose based like rice, white potatoes, corn, oats, etc.:
-Are filling, and are less likely to produce cravings
-should form the foundation of your carb intake
-can be utilized by any tissue in the body (brain, muscles, etc.)
-Can be had in quantities up to 300-400g a day depending on someone's carb tolerance.
-We suggest somewhere around 100-200g a day for most people
Fructose and sucrose based carbs like fruits, sugar, etc.
-Are more likely to produce cravings
-should NOT form the foundation of your carb intake
-are primarily metabolized by the liver
-Should ideally not be more than 50g a day from a health perspective.
It's entirely possible to eat plenty of healthy carbs from glucose based sources while minimizing sugar intake.
So, while fruits and infrequent sugar consumption can be an added layer on top of an already healthy diet they should definitely not form the foundation when it comes to carb intake.