Glycaemic-index

Rice varieties differ in glycaemic index, resistant starch content, fibre, and protein. For weight management, the key variables are GI (affecting blood glucose and subsequent appetite), resistant starch (acting as prebiotic fibre), and portion size. This article covers the evidence for each rice type.

Rice is often blamed for weight gain, but the evidence is more nuanced. Variety, preparation method, and dietary context all matter. Here is what the research actually shows about rice and weight management.

Bread is not inherently bad for weight loss — but bread type matters significantly. White bread has a glycaemic index of approximately 70–75 and provides little fibre; wholegrain bread has a GI of 45–50 and 3–4× more fibre. Karl et al. (2017 RCT) found whole grains increase energy expenditure by 92 kcal/day vs. refined grains. The issue is food quality, not the food category.

Fruit varies substantially in caloric density, fibre content, glycaemic impact, and satiety per calorie. This article examines which fruits have the strongest evidence for weight management and what the actual mechanisms are.

Oats' weight loss benefits are primarily attributable to beta-glucan — a soluble fibre that increases viscosity in the gut, slows gastric emptying, stimulates GLP-1 and PYY secretion, and reduces post-meal glucose spikes. This article reviews the RCT evidence for each mechanism.