Complex Carbohydrates Can Help Lower Triglyceride Levels: Unlike refined carbohydrates, complex carbohydrates found in whole grains, vegetables, and legumes have a beneficial effect on triglyceride levels. These foods are digested more slowly, resulting in a gradual release of glucose into the bloodstream and preventing spikes in blood sugar and insulin levels. The fiber content in complex carbohydrates also helps reduce triglyceride levels by promoting healthy digestion and aiding in the regulation of blood sugar levels. Including more complex carbohydrates in the diet can therefore help maintain healthier triglyceride levels and support overall cardiovascular health.