That was a good post.

Just to add a few things...

Don't worry about Fructose too much. It doesn't generally cause an insulin spike so it's not to be avoided like the plague.

Apples are a good convinient low GI food. As are Bananas.

And also, this is controversial but, a post workout insulin spike isn't necessary. Mainly because the initial 30-60 minute “rapid” phase of glycogenesis immediately post-exercise is not dependent upon insulin.

Welcome to the forum Outlaw. You seem like a very good asset, especially to this board.