What sort of food is considered a complex carbohydrate?

From Wiki: Polysaccharides are relatively complex carbohydrates. They are polymers made up of many monosaccharides joined together by glycosidic linkages. They are therefore very large, often branched, macromolecules. They tend to be amorphous, insoluble in water, and have no sweet taste.

Examples include storage polysaccharides such as starch and glycogen and structural polysaccharides such as cellulose and chitin. Potato, rice, wheat, and maize are major sources of starch in the human diet.

Yes. Rice is made up largey of starch. And starch is nothing more than glucose molecules strung together. It is very easy for your body to turn starch into glucose. That's why diabetics really have to limit the amount of starchy foods they eat.

Brown rice, sweet potatoes, anything whole grain.

White flour!

Whole wheat pasta.