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While sugar-sweetened beverages and refined grains are low-quality carbohydrates that raise the risk of obesity, heart disease, and type 2 diabetes, complex and high-fiber carbohydrate foods, such as beans and lentils, vegetables and fruits, and whole grains, have been associated with weight loss and decreased risk of heart disease and type 2 diabetes

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doi: 10.1158/0008-5472.Can-09-1947 32 GuertinDASabatiniDM

Many commonly studied ingredients such as vitamin C, glutathione precursors, niacinamide, and plant polyphenols have established safety data when taken within recommended ranges