So I was discussing macros, with regards to weight loss, with a friend the other day and my friend was adamant that it didn't matter what your carb source was, you'd still lose weight equally as long as you were hitting the goal/recommended macros for carbs deficit.
My friends point was if your goal was 56g of carbs per meal for 4 meals(224g total daily) you could have a bottle of dr pepper(56g carbs per 16 oz *this may not be accurate but lets say it is for the argument*) and still lose the same amount of weight if the exact same person(all other variables exercise weight muscle mass proteins fats etc were the same) were to consume brown rice or white rice as their carb source for those same 4 meals.
My argument was that rice will take energy to breakdown and convert to sugar then be converted and stored as fat where as sugar is already broken down so it doesn't take as long or use as much energy to convert. Plus you will theoretically get hungrier faster because of this. You also will get a much higher insulin spike with sugar than rice which can affect weight lose by preventing the use of fat stores while in a caloric/carb deficit. You also have proteins affecting carbs in that they bind so that protein can be properly utilized and help level to have a more level insulin curve vs sugar being a higher spike and crash rather than being more homeostatic.
However, my friend says that as long as your carbs aren't in excess of your energy needs it will be used as energy and not stored.
I feel like this doesn't need to be said but I will say it anyways, neither of us are nutritionists, this is all gathered from stuff we have read so we could both be completely wrong. What is your take?