Can You Eat Cane Sugar on an Anti-Inflammatory Diet?

October 22, 2025 •

3 min read

According to a 2019 report in Nature Medicine, added sugars in ultra-processed foods can alter gut bacteria, damage the gut lining, and activate inflammatory genes. This makes understanding the role of cane sugar on an anti-inflammatory diet crucial for managing chronic inflammation.

Quick Summary

Cane sugar, a refined and added sugar, is not recommended on an anti-inflammatory diet due to its pro-inflammatory effects. Its consumption increases inflammatory markers, disrupts gut health, and can worsen chronic conditions. Healthier alternatives exist.

Key Points

Refined cane sugar is pro-inflammatory: Its high glycemic index causes rapid blood sugar spikes, triggering an inflammatory response.
Causes of inflammation: Refined sugar promotes the formation of damaging AGEs and inflammatory cytokines like IL-6 and TNF-α.
Disrupts gut health: Excessive sugar intake contributes to gut microbiome dysbiosis and increased intestinal permeability ('leaky gut'), fueling systemic inflammation.
Better alternatives exist: Natural sweeteners like monk fruit and stevia, along with whole food options like dates and fruit, are healthier choices.
Check labels for hidden sugar: Added sugars are common in processed foods like sauces, dressings, and cereals, and reading labels is essential.

The Problem with Refined Cane Sugar and Inflammation

Following an anti-inflammatory diet involves reducing the body's inflammatory markers through nutrition. Refined cane sugar is considered a pro-inflammatory food and should be significantly limited or avoided. The refining process removes beneficial compounds, resulting in a high glycemic index (GI) source of sucrose.

A high GI means the sugar is rapidly absorbed, causing a quick spike in blood sugar, which promotes inflammation. This differs from natural sugars in whole fruits, which are absorbed slower due to fiber.

How Refined Sugar Fuels Inflammation

Refined cane sugar contributes to chronic inflammation through several mechanisms:

Advanced Glycation End-products (AGEs): Sugar molecules can form AGEs with proteins or fats, accelerating with high sugar intake. AGE accumulation leads to oxidative stress and inflammation.
Increased Inflammatory Cytokines: High blood sugar prompts the release of pro-inflammatory cytokines, such as IL-6 and TNF-α. Elevated levels of these markers contribute to chronic inflammation.
Gut Microbiome Dysbiosis: High sugar diets can disrupt the gut microbiome balance, favoring harmful bacteria. This dysbiosis can increase gut permeability, leading to systemic inflammation.
Weight Gain and Insulin Resistance: High sugar intake is linked to weight gain and can lead to insulin resistance, creating a cycle of elevated blood sugar and inflammation.

Refined vs. Unrefined Sugarcane Products

While refined cane sugar is best avoided, some less-processed sugarcane products like jaggery and molasses have shown potential antioxidant and anti-inflammatory properties in animal and in vitro studies. However, this evidence is limited, and these products still contain high sugar content, potentially spiking blood sugar if consumed excessively.

Healthier Sweetener Alternatives

Satisfy sweet cravings with whole foods or low-glycemic sweeteners on an anti-inflammatory diet:

Monk Fruit: A zero-calorie sweetener with potential anti-inflammatory mogrosides. It does not affect blood sugar.
Stevia: Another zero-calorie, plant-based sweetener with potential antioxidant and anti-inflammatory effects.
Dates: A whole food with fiber, vitamins, and minerals that helps moderate blood sugar spikes.
Whole Fruits: Provide natural sweetness along with fiber, vitamins, and antioxidants that help combat inflammation.

Comparison: Refined Cane Sugar vs. Healthier Alternatives


Feature	Refined Cane Sugar	Monk Fruit / Stevia	Whole Dates	Whole Fruit
Refinement	Highly Processed	Natural Extract	Whole Food	Whole Food
Nutrients	None	Contains Antioxidants	Rich in Fiber, Vitamins, Minerals	Rich in Fiber, Vitamins, Antioxidants
Glycemic Impact	High Glycemic Index; Rapid Spike	Zero Glycemic Impact	Moderate; Slows Absorption	Moderate; Slows Absorption
Inflammatory Effect	Pro-inflammatory	Potentially Anti-inflammatory	Neutral to Anti-inflammatory	Anti-inflammatory
Best For	Avoid on anti-inflammatory diet	Sweetening beverages and baking	Natural baking and sweetness	Snacking and natural sweetness

Finding Hidden Sugars

Avoiding added cane sugar requires checking ingredient lists carefully, as it's common in processed foods. Look out for:

Condiments and Sauces: Many contain added sugar.
Salad Dressings: Often use sugar for flavor.
Breakfast Cereals and Granola Bars: Can have high sugar content.
Yogurts: Flavored varieties are often sweetened.
Bread: Can contain added sugar.

Conclusion

Refined cane sugar is not suitable for an anti-inflammatory diet due to its pro-inflammatory effects, including blood sugar spikes, AGE formation, and gut dysbiosis. Eliminating it is a key step in managing inflammation. Prioritize whole foods like fruit and use natural, low-glycemic sweeteners like monk fruit and stevia in moderation. Be diligent about reading food labels to avoid hidden sugars. Choosing anti-inflammatory alternatives allows you to enjoy sweetness while supporting your health goals. For additional guidance, consult Harvard Health's quick-start guide to an anti-inflammation diet.

Harvard Health's quick-start guide to an anti-inflammation diet

Frequently Asked Questions

No, natural cane sugar is still a refined, added sugar that causes the same pro-inflammatory effects as white sugar. While some less-processed sugarcane products show potential in studies, refined versions are best avoided on an anti-inflammatory diet.

Natural sugars in whole fruits are packaged with fiber, vitamins, and antioxidants. This fiber slows down sugar absorption, preventing the rapid blood sugar spikes that trigger inflammation.

Excessive added sugar intake leads to chronic, low-grade inflammation by triggering a rapid increase in blood sugar. This causes the release of pro-inflammatory cytokines and can lead to gut microbiome imbalance.

Yes, zero-calorie natural sweeteners like monk fruit and stevia are generally considered safe alternatives. They do not raise blood sugar and some studies suggest they may even have antioxidant properties.

You can use natural, whole food sweeteners like dates or applesauce, or opt for low-glycemic options such as monk fruit or stevia. Enjoying whole fruits is also an excellent way to get sweetness along with beneficial fiber and nutrients.

Hidden sources of sugar are found in many processed foods, including ketchup, salad dressings, sauces, breakfast cereals, and flavored yogurts. It's important to read ingredient labels carefully to identify these added sugars.

Yes, a high-sugar diet can cause gut microbiome dysbiosis, which is an imbalance of beneficial and harmful bacteria. This can increase gut permeability and trigger systemic inflammation.