babe, there is a ton of info on this on the web if you do a search... and on the board (the sticky at the top of the page lists good carbs).

http://www.steroidology.com/forum/s...=glycemic+index

http://diabetes.about.com/library/m...gi/ngilists.htm

if you go to the page above, there is a link to food and there are complete lists as well as a spreadsheet if you wish to download it.

The glycemic index defines how much insulin a carb releases related to glucose. Glucose is set to 100 which is one of the carbs that releases the highest amount of insulin.

wholemeal pasta: GI 53
Oatmeal: GI 70
Sweet potatoe: GI 70
Brown rice: GI 79

The GI table can vary depending on what has been set as the reference, some GI tables uses white bread as the reference. The important thing is that we can see the relation between the
different carbs. I don´t pay to much attention to the GI table but it can be a good reference if your not sure wheter the carb is complex or not. A complex carb should have an index at ~70.

yeah thx sparkly...but i just wanted to know, witch of the foods i mention is the best carb. source, and #2, #3 and so forth...

From the lists you link to its kinda hard to tell, what the best overall carb. food are, considering vitamins, protein in the foods too !

What i was looking fore was a TOP5 (or more) of the most nutritional carbohydrate sources.
(from a bodybuilders perspective)