Carbs are essential and controversial. However, there are some commonly agreed guidelines -choose “whole” instead of “Refined”. Below are some example sources.
healthy carbs: barley, squash, whole-wheat bread, oatmeal, quinoa, sweet potato, broccoli, blue berry, spinach
refined carbs: sugar-sweetened beverage, fruit juice, pastries, white bread, white pasta, white rice.
If you consume a lot refined carbs, reducing them gradually might be an easy life change event.