low GI carbs, High GI carbs - I'm confused.

[kentucky]

I know what Glycemic Index is, but what I don't understand is why its so important to eat High GI carbs....And what are examples of these?

 

[Babyfaced Assassin]

Hi gi carbs will spike insulin faster than low gi carbs and is undesirable unless the hi gi carbs are taken post workout when the insulin spike is welcome. I think the general concesus though is that the high gi carbs should be in liquid form, preferably glucose/dextrose