Refined carbohydrates are produced when whole cereals which are high in carbohydrates are processed in such a manner as to strip out everything except the highly digestible carbohydrate (starch or sugar). This has the effect of concentrating the carbohydrate. It breaks it down so that the body can process it quickly. It generally causes a high rise in blood sugar. It also usually removes the fiber and most of the nutrients in the food.

Grains whose outer husks have been removed form the refined carbohydrates.They creates body imbalances. They increase the mucus production and cause digestive problems. The processing gives foods a finer texture and prolongs shelf life, but it also removes important nutrients, such as B vitamins, fiber, and iron.

The easiest way to choose between carbohydrates that harm us and those that help us is to find out their fiber content. Products made of refined white flour and white sugar have very little fiber. Fiber-filled carbohydrates are still better than those with little or no fiber. Fiber provides a kind of a barrier in our digestive system. But for the fiber, the carbohydrates will get turned into sugar immediately.

The recommended daily intake of fiber ranges from 20 to 45 grams. Any product made with flour must be from whole wheat or whole grain. The most fiber per serving, the healthier the food will be.