The issue with white rice and white bread is that they are less complex as carbohydrates than brown rice and bread.
The more complex the carbohydrate, the slower it takes the body to digest it.
So simple carbohydrates, such as sugar and white rice and bread are digested very quickly.
That does two things, it increases the need for insulin and also takes more time to make you feel less hungry.
So you can over eat, and also place a strain on the pancreas producing insulin. It also causes a spike in fat production.
The Asian people have developed rice growing over 5000 years and their bodies have evolved accordingly.
Also, some eat spicy foods which slows them down as they eat. They also eat more often, but with smaller helpings.
5000 years ago our ancestors were living in caves eating wild seeds and the odd dead animal.
