confused

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Maybe someone can help clear this up for me..

I had the idea that whole grains and such were better for you because they took longer to metabolize and get into your blood stream...

but how come an apple is about the same as whole wheat bread, wouldn't that make an apple just as good for "carb loading" as bread or pasta?

Basically im just trying to figure out what carbs i should be eating the most often to fuel training/racing.