GI Index or Insulin Index?

I read a thread talking about apples and low glycemic carbs; and how they don't restore muscle glycogen (but instead liver glycogen due to fructose)

another article suggested going off an insulin index chart as opposed to glycemic.

I am about to consume 3500 calories (50% carbs) on a clean bulk and I want a steady stream of good carbs (other than post wo shake)

I am interested in where I can find this insulin index chart, and I also am curious what carbs are best (examples and reasons)

any other advice or disscusion is apprietiated

Here is the thread I am refering to:

The bottom line is that publications such as muscle and fitness are mainstream fitness oriented. They don't take into account that even though the GI of an apple may be 48 (or whatever), and rice maybe 55... the apple replenishes fructose stores, not glycogen stores. You don't need the fructose, it's not helping you. Fruit is not BAD for you, especailly if you are a hardgainer, but there are better choices.

Please help and expand

http://www.monkeymatters.com/charts/Food.htm

what does the white bread catigory all about

It's just another way of rating. Use the Glucose based column for all foods

http://venus.nildram.co.uk/veganmc/insulin.htm