Best carbs for you?

This is info from a juice plus friend:

Eat brain-friendly carbs. The rate at which sugar from a particular food enters brain cells and other cells of the body is called the "glycemic index" (GI) of a particular food. Foods with a high glycemic index stimulate the pancreas to secrete a lot of insulin , which causes the sugar to quickly empty from the blood into the cells; this produces the ups and downs of blood sugar and the roller coaster behavior that goes with them. Foods with a low glycemic index do not push the pancreas to secrete so much insulin, so the blood sugar tends to be steadier. Feeding your child carbohydrate foods with a low glycemic index is one way of helping him control his behavior and performance in school or at play. Foods with the best brain sugars include the following:

o Fruits: grapefruit, apples, cherries, oranges, and grapes have a low glycemic index. Fruits have a lower G.I. than fruit juices, because the fiber in the fruit slows the absorption of the fruit sugar. A whole apple will be more brain-friendly than apple juice; a whole orange better than orange juice. Freshly-made juice containing a lot of pulp is more brain-friendly than filtered juice.
o Cereals and grains: oatmeal and bran have the lowest G.I. Other foods with a favorable G.I. are spaghetti and rice. Corn flakes and sugar-coated cereals have higher G.I.s.
o Vegetables and legumes: Legumes, such as soybeans, kidney beans, chick peas, and lentils have the lowest glycemic index of any food. Potatoes and carrots have a much higher G.I.
o Dairy products: Milk and yogurt have low glycemic indexes, slightly higher than legumes, but lower than fruits. Plain yogurt has a lower glycemic index than yogurt with fruit preserves or added sugar.