Do Carbs Make Inflammation Worse? The Surprising Truth

November 19, 2025 •

2 min read

According to a 2024 study, high intake of refined carbohydrates is a significant contributor to chronic low-grade inflammation. It is not a matter of whether carbs make inflammation worse, but rather which carbs and in what quantity. Understanding the difference between inflammatory and anti-inflammatory carbohydrates is essential for managing your health.

Quick Summary

The impact of carbohydrates on inflammation depends entirely on their type; refined, low-fiber carbs and sugar can increase inflammation, while complex, high-fiber carbs and whole grains offer anti-inflammatory benefits.

Key Points

Not all carbs are equal: Refined carbohydrates promote inflammation, while complex carbohydrates fight it.
Refined carbs cause blood sugar spikes: These spikes trigger the release of pro-inflammatory cytokines in the body.
Complex carbs offer fiber and antioxidants: This helps regulate blood sugar and combats inflammation.
Gut health is key: High-fiber carbs act as prebiotics, nourishing beneficial gut bacteria that produce anti-inflammatory compounds.
Overall diet and weight matter: The impact of carbs on inflammation is also tied to body weight and the quality of your overall dietary pattern.
Prioritize whole foods: Swap processed, refined grains and sugary foods for whole grains, fruits, and vegetables to manage inflammatory markers.

Not All Carbs Are Created Equal: Refined vs. Complex

When discussing whether carbs affect inflammation, it is crucial to differentiate between refined and complex carbohydrates. A high intake of refined, simple carbohydrates promotes inflammation, while complex, high-fiber carbs can actively help reduce it.

The Pro-Inflammatory Effects of Refined Carbs

Refined carbohydrates, found in foods like white bread and sugary snacks, are quickly digested, causing rapid spikes in blood sugar. This rapid rise triggers the release of pro-inflammatory cytokines.

Excessive sugar intake contributes to inflammation via several mechanisms:

Advanced Glycation End Products (AGEs): Sugar combining with proteins or lipids forms AGEs, increasing oxidative stress and inflammation.
Insulin Resistance: High sugar can lead to insulin resistance, raising blood glucose and promoting inflammation.
Gut Microbiome Dysbiosis: Diets high in refined carbs can alter gut bacteria balance, favoring pro-inflammatory species and increasing gut permeability.

The Anti-Inflammatory Power of Complex Carbs

Complex carbohydrates in whole grains, legumes, fruits, and vegetables are digested slowly due to high fiber, providing steady energy and regulating blood sugar.

The fiber acts as a prebiotic, feeding beneficial gut bacteria which produce short-chain fatty acids (SCFAs) with potent anti-inflammatory properties. SCFAs maintain the gut lining and reduce systemic inflammation. Complex carbs also contain antioxidants and phytonutrients that fight free radicals.

Refined vs. Complex Carbs: A Comparison


Feature	Refined Carbohydrates	Complex Carbohydrates
Processing	Heavily processed; fiber, vitamins, and minerals removed.	Minimally processed; retain natural fiber, vitamins, and minerals.
Glycemic Impact	High glycemic index; cause rapid blood sugar spikes.	Low to moderate glycemic index; lead to a gradual increase in blood sugar.
Fiber Content	Low	High
Effect on Inflammation	Promotes chronic low-grade inflammation.	Helps reduce inflammation and supports overall health.
Example Foods	White bread, pastries, sugary cereals, soda.	Oats, quinoa, legumes, fruits, sweet potatoes.
Gut Health	Can cause gut microbiome dysbiosis.	Acts as a prebiotic, fostering a healthy gut.

Making Smarter Carb Choices

Focus on the quality of carbs to reduce inflammation.

Tips for an Anti-Inflammatory Carb Strategy:

Swap Refined Grains for Whole Grains: Choose whole-wheat bread/pasta and brown rice/quinoa.
Embrace Legumes: Beans, lentils, and chickpeas are good fiber and protein sources with a low glycemic impact.
Prioritize Fruits and Vegetables: Eat colorful produce, especially berries rich in antioxidants.
Be Mindful of Hidden Sugars: Check labels for added sugars in processed foods.
Support Gut Health: Include fermented foods like yogurt or kefir with probiotics.

The Role of Weight and Overall Diet

Diet and inflammation are complex and influenced by other factors. Weight loss reduces inflammatory markers. Overall dietary patterns, like the Mediterranean diet, linked to lower inflammation.

Conclusion

Refined carbs and added sugars can worsen chronic inflammation. Complex, high-fiber carbohydrates are anti-inflammatory due to fiber, antioxidants, and prebiotics. Swapping low-quality for high-quality carbs supports a healthy inflammatory response. Carb quality matters most. For more info, consult resources like the British Heart Foundation.

Frequently Asked Questions

To reduce inflammation, you should limit or avoid refined carbohydrates like white bread, pastries, sugary snacks, and soda, as well as any foods with high levels of added sugar.

Anti-inflammatory carbohydrates include whole grains (oats, quinoa, brown rice), legumes (beans, lentils), fruits (especially berries), vegetables (sweet potatoes, leafy greens), and certain ancient grains like buckwheat and spelt.

The glycemic index (GI) measures how quickly a food raises blood sugar. High-GI foods, like refined carbs, cause rapid blood sugar spikes that trigger pro-inflammatory responses, while low-GI foods provide a steady energy release and minimize inflammation.

Natural sugars found in whole foods like fruits are acceptable in moderation due to accompanying fiber and nutrients. However, added sugars should be minimized. Some sources suggest limiting added sugars to under 14 grams per day on an anti-inflammatory diet.

While a low-carb diet that eliminates inflammatory junk food can be beneficial, simply cutting carbs isn't the full picture. The quality of the remaining carbs is crucial, and overall factors like weight management, sleep, and physical activity also play major roles in reducing inflammation.

The high fiber content in complex carbs acts as a prebiotic, fueling beneficial gut bacteria. These bacteria produce short-chain fatty acids (SCFAs), which have powerful anti-inflammatory effects and help maintain a healthy gut lining.

A diet high in refined carbs can create an unhealthy gut microbiome, leading to increased intestinal permeability and systemic inflammation. Conversely, a diet rich in high-fiber complex carbs promotes a balanced gut environment, supporting a healthy immune response and reducing inflammation.