[fineIllregister]

> It's still true that complex carbs, usually having more micro nutrients and being slower to metabolize are better for us.

So your friends are correct, even if their reasoning is wrong.

> If the cookie is made with oats, butter, and nuts, it may actually be much slower than the apple in provoking an insulin response.

This claim requires evidence. My understanding is that the slower digestion preventing the insulin spike is due to the apple's sugar being embedded in the fiber.

Also, even if this claim is correct, then your friends are "only" right about practically all cookies.

> Toast with butter and brown sugar and cinnamon produces is better than just toast.

Massive citation needed.