Complex Carbohydrates: These are fruit, vegetables and whole grains in their natural form. Complex carbohydrates are stabilizing to blood sugar, providing sustained, even energy levels.
Many people are allergic or sensitive to grains even in their ‘whole’ unprocessed state. Gluten is a protein in wheat (including kamut and spelt), barley, rye, malts and triticale. Gluten intolerance is incredibly common. It is worth completely avoiding these grains for two weeks to see if your health improves.
Refined carbohydrates: These are fruit, vegetables and whole grains that have been processed E.g. Wheat into white flour. Refined carbohydrates raise blood sugar quickly, followed by a sharp drop in blood sugar that causes hypoglycemia (low blood sugar). This causes irritability, shakiness, loss of concentration and fatigue.
Extrusion is a type of refining that uses high temperature and pressure to make cereals into puffs or flakes. Extruded cereals are denatured proteins, which can be toxic.