Are Starches Inflammatory? Separating the Facts from the Fiction

November 13, 2025 •

4 min read

Recent studies have found that replacing refined grains with whole grains can significantly reduce inflammatory markers like C-reactive protein. So, are starches inflammatory, or is the answer more complex than a simple yes or no?

Quick Summary

Starches can be both pro-inflammatory and anti-inflammatory, depending on their type and how they are prepared. Refined starches can fuel inflammation, while resistant and whole grain starches may help reduce it through their effects on gut health and blood sugar regulation.

Key Points

Refined vs. Whole Starches: Not all starches are equal. Refined starches (like white flour) can be pro-inflammatory, while whole grains (like oats) and resistant starches can be anti-inflammatory.
The Role of Glycemic Index: Refined starches cause rapid blood sugar spikes, which can trigger inflammatory responses. High-fiber whole grains lead to a more gradual rise in blood sugar.
Resistant Starch Benefits: Resistant starch, found in cooked and cooled potatoes or legumes, feeds beneficial gut bacteria and produces butyrate, a short-chain fatty acid with potent anti-inflammatory properties.
Gut Health Connection: The gut microbiome plays a critical role in inflammation. Whole grains and resistant starches act as prebiotics, promoting a healthy gut flora that helps regulate the body's inflammatory state.
Dietary Choices Matter: By replacing refined grains with whole grains and incorporating resistant starches, you can use diet as a powerful tool to manage and reduce chronic inflammation.

The relationship between starches and inflammation is a topic of significant interest and often a source of confusion. The truth is not all starches are created equal when it comes to their effect on the body's inflammatory response. The key lies in distinguishing between different types of starches and understanding how they are processed and digested.

The Inflammatory Role of Refined Starches

Refined carbohydrates are starches that have been processed to remove the bran and germ, leaving only the starchy endosperm. This process strips away fiber, vitamins, and minerals. Common examples include white bread, white rice, pasta, pastries, and many packaged snacks.

How refined starches fuel inflammation

High Glycemic Index (GI): Refined starches are rapidly digested and converted into glucose, causing a swift and substantial spike in blood sugar. Repeated blood sugar spikes are a primary driver of inflammation in the body.
Advanced Glycation End Products (AGEs): High blood sugar levels promote the formation of AGEs, which are inflammatory compounds that stimulate the immune system.
Gut Microbiome Dysbiosis: A diet high in refined starches can alter the balance of gut bacteria, favoring pro-inflammatory species and damaging the intestinal lining, which triggers systemic inflammation.
Weight Gain: Excessive intake of refined carbs contributes to weight gain, particularly visceral fat, which itself is a major driver of chronic, low-grade inflammation.

The Anti-Inflammatory Benefits of Whole Grains and Resistant Starch

In stark contrast to refined varieties, whole grain starches and resistant starches are often associated with anti-inflammatory effects. These beneficial carbs retain their fiber and other bioactive compounds that support health.

Whole grains and anti-inflammatory action

Whole grains, such as oats, brown rice, quinoa, and barley, contain the entire grain kernel, including the fibrous bran and nutrient-rich germ.

Dietary Fiber: The fiber in whole grains acts as a prebiotic, feeding beneficial bacteria in the gut. A healthy and diverse gut microbiome is crucial for regulating the body's inflammatory responses.
Antioxidants and Phytochemicals: The bran and germ are rich in antioxidants and plant compounds that fight oxidative stress and protect against chronic disease.
Improved Blood Sugar Control: The fiber content slows down the digestion and absorption of glucose, preventing the sharp blood sugar spikes that trigger inflammation.

Resistant starch and gut health

Resistant starch is a type of starch that escapes digestion in the small intestine and instead ferments in the large intestine. This fermentation process has powerful anti-inflammatory effects.

Here are the key ways resistant starch works:

Butyrate Production: As gut bacteria ferment resistant starch, they produce short-chain fatty acids (SCFAs), especially butyrate. Butyrate is the primary fuel for the cells lining the colon, helping to maintain a healthy gut barrier and reduce local and systemic inflammation.
Promotes Beneficial Bacteria: Resistant starch selectively feeds beneficial gut microbes, promoting a healthier microbial balance and suppressing populations of pro-inflammatory bacteria.
Increases Mineral Absorption: Some studies show resistant starch can enhance the absorption of minerals, further supporting overall health.

Foods containing resistant starch include legumes, lentils, oats, and starchy vegetables like potatoes and rice when cooked and then cooled. This cooling process creates a type of resistant starch known as RS3.

Comparison: Refined Starches vs. Whole Grain/Resistant Starches

To put the differences into perspective, consider this comparison:


Feature	Refined Starches (White Bread, Pasta)	Whole Grain/Resistant Starches (Oats, Lentils, Cooled Potatoes)
Processing	Highly processed, removes fiber and nutrients.	Minimal processing, retains bran and germ.
Fiber Content	Low	High
Glycemic Index	High, causes rapid blood sugar spikes.	Lower, promotes more stable blood sugar.
Gut Impact	Fuels dysbiosis and inflammation.	Acts as prebiotic, feeding good gut bacteria.
Inflammatory Effect	Can be pro-inflammatory, especially in excess.	Can be anti-inflammatory via gut health benefits.
Nutrients	Low in vitamins, minerals, and antioxidants.	Rich source of vitamins, minerals, and antioxidants.

Making Smarter Starch Choices

Your diet can be a powerful tool for managing inflammation. By making conscious choices about the types of starches you consume, you can promote a healthier inflammatory response.

Actionable tips for incorporating healthier starches:

Opt for Whole Grains: Replace white bread and pasta with 100% whole-grain versions. Choose brown rice or quinoa instead of white rice.
Cool Your Carbs: Cook starchy foods like potatoes or rice and let them cool in the refrigerator before eating. This increases their resistant starch content.
Add Legumes: Incorporate beans, lentils, and chickpeas into your meals. They are excellent sources of fiber and resistant starch.
Choose Starchy Vegetables Wisely: Sweet potatoes and cooled white potatoes are nutrient-dense options. Avoid processed potato products like french fries, which are often high in refined carbs and unhealthy fats.

Conclusion: Not All Starches Are Inflammatory

The blanket statement that starches are inflammatory is misleading and inaccurate. The impact of starchy foods on your body's inflammatory state is highly dependent on the type of starch and its preparation. Refined starches, with their high glycemic index and lack of fiber, can contribute to chronic inflammation. In contrast, nutrient-rich whole grains and resistant starches support a healthy gut microbiome and promote an anti-inflammatory environment. By prioritizing whole food sources and understanding the science behind food preparation, you can effectively manage inflammation through your diet.

For a deeper dive into the science of resistant starch and gut health, a useful resource is the Healthline article on the topic, which details its mechanisms and benefits.

What are some examples of refined carbohydrates to limit?

Examples of refined carbs to limit include white bread, pastries, sugary cereals, white pasta, and highly processed snacks. These foods have a high glycemic index, which can contribute to blood sugar spikes and inflammation.

Frequently Asked Questions

No. The distinction is in the type of carbohydrate. Refined carbs and added sugars are linked to increased inflammation, while complex carbs, especially those high in fiber like whole grains and resistant starches, can help reduce it.

Potatoes do not inherently cause inflammation for most people. While they are a starchy nightshade vegetable, for most, their impact depends on preparation. Cooking and cooling potatoes increases their resistant starch content, which can have anti-inflammatory effects. However, fried or processed potatoes are high-glycemic and can be inflammatory.

Resistant starch is a type of starch that resists digestion in the small intestine. It ferments in the large intestine, feeding beneficial gut bacteria and producing short-chain fatty acids like butyrate, which reduces inflammation.

Refined carbohydrates are quickly digested, causing blood sugar spikes. These spikes, over time, promote the formation of inflammatory compounds and contribute to gut health imbalances, which can trigger chronic inflammation.

Yes, whole grains are generally considered anti-inflammatory. They contain fiber, vitamins, and antioxidants that support a healthy gut microbiome, improve blood sugar control, and reduce markers of inflammation.

Yes, cooling cooked rice converts some of its digestible starch into resistant starch. This makes it less likely to cause a blood sugar spike and provides fuel for healthy gut bacteria.

Not necessarily. While reducing refined carbs is beneficial, a focus on consuming healthy, whole-food complex carbs like those in fruits, vegetables, legumes, and whole grains as part of a balanced diet is a more sustainable and nutritionally complete approach to managing inflammation.