- the diet of Okinawans is irrelevant because they are not eating the refined carbohydrates that we do

I think you missed the point the parent was making. No one is forcing you to eat refined carbohydrates. People conflate carbohydrates with "refined carbohydrates" and end up thinking that eating a bowl of brow rice, lentils and veggies will make you diabetic because "carbs".

Depends a lot on the type of rice. A couple of rice varieties have a higher glycemic index than pure glucose. A lot of people where I live are diabetic and don't understand why because they don't eat sweets. But they do eat large amounts of jasimine rice and Thai sticky rice; both have GI > 100.

Even how much you cook the rice affects it's glycemic index - al dente rice has a lower GI than soft rice (same deal with pasta)

OP said brown rice...

they dont keep you full like protein does. Eating high protein moderate fat, low (not zero) carb reduces hunger to nothing for fasting.

Many carbohydrates have a higher satiety index than beef does, for example. Potatoes and oats are both more filling than a steak.

https://www.healthline.com/nutrition/15-incredibly-filling-f...

Legumes are high in carbohydrates and protein and are extremely nutritious and filling.

Sorry, but I very much doubt this - potatoes have a very high glycemic index (sometimes higher than that of straight glucose!), so you will have a blood glucose crash shortly after eating them, causing you to feel hungry.

I have reactive hypoglycemia, and potatoes are something I strongly avoid for this reason (they will cause me to hypo as soon as 30 mins after eating them).

Glycemic index and insulin response are two different things. Both can be measured directly in the blood and aren't a matter of opinion or anecdote.

I was responding to your post about satiety, not insulin response?

Eating potatoes causes your blood sugar to rise rapidly. When it falls, it invokes a feeling of hunger. Blood glucose can be measured directly in the blood, and isn't a matter of opinion or anecdote :P

I was suspicious of the results, so I just downloaded the paper that your link refers to - low and behold, it has this at the end:

"This study was supported by a competitive investigator-initiated grant from the US Potato Board"

Well, what a surprise!