[teekert]

Carbohydrates come in many forms, simple ones like sugar make your blood sugar spike and this is widely considered bad (and what leads to diabetes type 2). Complex ones take very long to digest, some can even only be digested by your microbiome, deep in your gut, those carbohydrates make for a consistent, stable, small flow of sugar to the blood. Which is considered a good thing.

Try eating oats (no sugar, just yogurt and fruit for sweetening, don't get tricked into thinking honey or brown sugar is healthy sugar ;) I personally like strawberry or pomegranate but the latter is pretty expensive even in-season). Or try heavy whole wheat bread (with something like peanut-only peanut butter) and see how much longer it takes before you get hungry again, compare it to breakfast cereals or white bread. I really notice the difference. If you like sweet, try backing a cake from oats and banana (and some flour, pancakes of oat and banana are also very nice by the way), perhaps add some nuts as well. Works great for me (results of delayed hunger in the day are immediate, which is motivating). Oats are cheap, bananas generally as well.

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It's worth being aware that milk and milk products can actually have a pretty significant amount of sugar in the form of lactose.

"If you're lactose intolerant and looking for yogurt, go Greek. Greek yogurt, which is thicker because much of the whey, the watery part of milk, has been strained out in processing. This also removes much of the lactose. Greek yogurt supplies less than 6.8 grams of lactose per 6-ounce serving, compared to less than 8.5 grams in whole-fat yogurt or 14 grams in non-fat yogurt. Hard cheeses such as cheddar have even less lactose, between 0 to 2 grams per ounce. Milk, in comparison, has approximately 11 grams in one cup." (from https://healthyeating.sfgate.com/can-lactose-intolerant-eat-...)