The Weight Impact Score of 23 Popular Foods
By Dino Pohilj, Founder, RealFoods
Calorie totals describe energy content. They establish nothing about whether a food will stabilise your hormones or trigger an insulin spike that blocks fat burning for hours. The Weight Impact Score reports the latter directly. Dr. Benjamin Bikman at BYU has demonstrated across his insulin research that the hormonal response to food, not its caloric value, is the variable that predicts fat accumulation. Jessie Inchauspé's glucose-curve data sources the food-ordering and fibre-buffering signals that explain why two foods with similar calorie counts can score very differently.
We analysed 23 common household foods and ranked them on the 1-10 scale. Dr. Robert Lustig's fructose research has established why several foods in the moderate-to-high range score worse than their ingredients suggest: processed fructose bypasses normal glucose metabolism and is converted directly to liver fat. The list below is sorted ascending, fat-loss-friendly first, fat-storing last.
We argue this ranking is more actionable than a calorie list because Dr. Jason Fung has demonstrated through years of clinical practice that swapping high-insulin foods for low-insulin foods produces fat loss even when total intake stays constant. The list below cites that finding at the level of individual choices.
📏 How to read these scores
The scores below represent each food's metabolic impact measured at a standard 100g serving. In the RealFoods app, your actual WI Score adjusts dynamically based on your logged portion size, eating 300g of white rice instead of 100g will push the score higher for starchy, high-impact foods. Low-impact foods like chicken or eggs remain low regardless of portion.
Chicken Breast
1/10 • Low ImpactA pure protein source. Negligible insulin impact, making it ideal for maintaining a fat-burning state.
Eggs
1/10 • Low ImpactRich in protein and healthy fats. Keeps blood sugar perfectly stable and signals true satiety.
Steak
1/10 • Low ImpactZero carbohydrates means zero sugar spikes. Highly satiating and excellent for metabolic health.
Salmon
1/10 • Low ImpactPacked with omega-3s and high-quality protein. One of the best entire foods for hormone balance.
Cheese
1/10 • Low ImpactHigh in fat and protein, negligible carbs. Great for keeping insulin low when eaten in moderation.
Almonds
2/10 • Low ImpactExcellent fiber and healthy fats. Their dense matrix means very little impact on blood sugar.
Broccoli
2/10 • Low ImpactFibrous and filling. The carbohydrate content is mostly fiber, resulting in an exceptionally low score.
Strawberries
2/10 • Low ImpactA surprisingly low-impact fruit. High water and fiber content perfectly buffers the natural sugars.
Milk
2/10 • Low ImpactContains natural sugars but balanced with fats and protein, resulting in a low overall metabolic footprint.
Carrots
2/10 • Low ImpactSurprisingly low-impact despite their sweetness. High water and fiber content keeps glucose release very gentle.
Walnuts
2/10 • Low ImpactRich in omega-3 fatty acids and fiber. A slow-digesting food that supports stable blood sugar.
Blueberries
3/10 • Low ImpactDenser in sugar than strawberries, but still highly buffered by a rich cellular fiber matrix.
Watermelon
4/10 • Moderate ImpactHigh glycemic index but low glycemic load. Mostly water, so the moderate score reflects portion realities.
Hamburger
5/10 • Moderate ImpactThe protein in the meat is offset by the highly refined carbohydrates in the bun, leading to moderate impact.
Bananas
5/10 • Moderate ImpactA starchy fruit. As bananas ripen, their starches convert to sugar, triggering a moderate insulin response.
Pizza
6/10 • Moderate ImpactThe combination of high refined flour crust and saturated fats pushes this into moderate-to-high territory.
Potatoes
6/10 • Moderate ImpactA dense starch. When boiled or baked (not fried), they have a moderate impact, especially if cooled first.
Orange Juice
7/10 • High ImpactStripped of natural fruit fiber, a glass of juice hits your liver with a massive, unfiltered sugar spike.
Pasta
7/10 • High ImpactDense, refined carbohydrates. Triggers a significant insulin response that can quickly shut down fat burning.
White Bread
8/10 • High ImpactHighly processed wheat flour breaks down into glucose almost instantly, causing rapid fat-storing spikes.
White Rice
8/10 • High ImpactStripped of its fiber, white rice behaves almost identically to pure sugar in the bloodstream.
French Fries
8/10 • High ImpactThe worst of both worlds: highly refined starches (potatoes) rapidly deep-fried in oils.
Cookies
10/10 • Very High ImpactPure refined flour and sugar combined with fat. Virtually zero nutritional buffering, the highest possible metabolic impact.
