Complex carbohydrates benefits: Carbohydrates are mostly identified with bread, rice and starch, which people have started shying away from eating these days. Like other nutrients, carbs are also beneficial for the body. They play an important role in the smooth functioning of the body. Although currently it is advised to reduce carb intake, but let us tell you that without carbs it is impossible to keep the body healthy. According to the American Diabetes Association, an adult should consume 135 grams of carbohydrates per day.