Does Cutting Out Carbs Reduce Inflammation? The Critical Distinction Between Quality and Quantity

October 20, 2025 •

4 min read

According to a systematic review of over 800 studies, low-carb diets have been found to significantly reduce inflammatory biomarkers in many cases. This finding raises a critical question for many looking to improve their health: Does cutting out carbs reduce inflammation? The answer is more nuanced than a simple yes or no, depending largely on the type of carbohydrates being removed from the diet.

Quick Summary

The impact of reducing carbohydrates on inflammation depends on the type of carbs removed. Restricting refined, high-sugar carbs can lower inflammation, while whole, complex carbs with fiber are often anti-inflammatory. Ketogenic diets show promise, but overall diet quality and weight loss are major factors.

Key Points

Refined Carbs are Pro-Inflammatory: Foods high in refined carbohydrates and added sugars cause rapid blood sugar spikes, which can trigger and exacerbate chronic inflammation.
Complex Carbs are Anti-Inflammatory: High-fiber whole grains, fruits, vegetables, and legumes are complex carbs that reduce inflammation by supporting a healthy gut and providing antioxidants.
Ketogenic Diets Offer Potential Benefits: Very-low-carb (ketogenic) diets can lead to significant reductions in inflammatory markers, particularly for individuals with metabolic conditions, through the production of anti-inflammatory ketone bodies.
Weight Loss is a Major Factor: The anti-inflammatory effects of low-carb diets are often significantly influenced by the resulting weight loss, which reduces inflammation regardless of the specific diet composition.
Carb Quality is Key: A balanced diet focusing on the quality of carbohydrates—emphasizing fiber-rich whole foods over processed, refined options—is the most effective long-term strategy for managing inflammation.
Eliminating All Carbs Carries Risks: Completely removing all carbohydrates can lead to nutrient deficiencies, low energy, and potential long-term health problems, making a balanced approach preferable.

Understanding the Link Between Diet and Inflammation

Inflammation is the body's natural response to injury or infection, a process known as acute inflammation. This short-term response is essential for healing. However, chronic low-grade inflammation is a long-term state that can persist for months or years, contributing to numerous chronic health issues, including cardiovascular disease, type 2 diabetes, and certain cancers. Diet is a powerful tool for influencing this chronic inflammatory state.

The standard Western diet, high in ultra-processed foods, added sugars, and refined grains, is frequently linked to increased chronic inflammation. This dietary pattern can trigger oxidative stress and disrupt the gut microbiome, which are key drivers of an inflammatory response. By modifying our eating habits, particularly our carbohydrate intake, we can effectively modulate this response.

The Problem with Refined Carbohydrates

Refined carbohydrates, which have been stripped of most of their fiber, vitamins, and minerals, are a major culprit in promoting inflammation. They are quickly digested, leading to a rapid spike in blood sugar levels. This, in turn, triggers a surge of insulin and can create a pro-inflammatory environment in the body. Chronic blood sugar imbalances from a diet high in refined carbs can lead to:

Increased production of advanced glycation end (AGE) products, which are inflammatory compounds.
Activation of pro-inflammatory cytokines, such as interleukin-6 (IL-6).
Weight gain, particularly excess body fat, which further drives systemic inflammation.

Examples of refined carbohydrates to limit or avoid include white bread, pastries, sugary cereals, and sugar-sweetened beverages. Simply cutting these from your diet can produce significant anti-inflammatory benefits.

The Anti-Inflammatory Benefits of Complex Carbohydrates

Not all carbohydrates are created equal, and cutting out all carbs could be detrimental to your health. Complex carbohydrates found in whole, unprocessed foods have the opposite effect of refined carbs and are an essential part of an anti-inflammatory diet. These carbs are digested slowly due to their high fiber content, preventing the rapid blood sugar spikes that trigger inflammation. Fiber is also a prebiotic, feeding beneficial gut bacteria and supporting a healthy gut microbiome, which is crucial for regulating inflammation throughout the body.

Anti-inflammatory complex carbs to prioritize include:

Whole Grains: Oats, quinoa, brown rice, barley, and whole-wheat products.
Vegetables: Leafy greens like spinach and kale, as well as broccoli, cauliflower, sweet potatoes, and beans.
Fruits: A wide array of berries, cherries, and oranges, which are packed with antioxidants like polyphenols and anthocyanins.
Legumes: Lentils, chickpeas, and beans are rich in fiber and antioxidants.

The Role of Low-Carb and Ketogenic Diets

For individuals with conditions linked to metabolic dysfunction, such as type 2 diabetes or obesity, very low-carb or ketogenic diets can be particularly effective in reducing inflammation. The potent anti-inflammatory effect is mediated by the metabolic state of ketosis, where the body produces ketone bodies from fat for fuel.

One ketone body, beta-hydroxybutyrate (BHB), has been shown to block the NLRP3 inflammasome, a key component of the immune system linked to inflammation. Research has observed significant reductions in inflammatory markers like C-reactive protein (CRP) and IL-6 in obese or overweight individuals on a ketogenic diet. For some individuals with osteoarthritis, low-carb diets have also been shown to reduce functional pain and oxidative stress. However, it's crucial to acknowledge that weight loss is a powerful anti-inflammatory mechanism, and many studies show similar benefits when comparing weight loss on low-carb and low-fat diets.

Comparing Refined vs. Complex Carbs for Inflammation


Feature	Refined Carbohydrates	Complex Carbohydrates
Processing	Heavily processed; fiber, vitamins, and minerals removed.	Minimally processed; retain fiber, vitamins, and minerals.
Digestion	Rapidly digested and absorbed.	Slowly digested, leading to a steady release of energy.
Blood Sugar Response	Causes a sharp spike in blood glucose and insulin.	Leads to a gradual, stable rise in blood sugar.
Effect on Inflammation	Promotes chronic inflammation through blood sugar dysregulation and increased pro-inflammatory markers.	Reduces inflammation via fiber, antioxidants, and a healthy gut microbiome.
Nutrient Density	Low in essential nutrients.	Rich in fiber, antioxidants, vitamins, and minerals.
Gut Health	Can negatively impact gut microbiota.	Supports a healthy and diverse gut microbiome.

Potential Risks of Eliminating All Carbs

While selectively cutting refined carbs is beneficial, eliminating all carbohydrates can pose risks. A completely carb-free diet can lead to nutrient deficiencies, particularly in fiber, potassium, and B vitamins, which are crucial for overall health. Furthermore, it can result in low energy, fatigue, and negatively impact mood and brain function, as the brain relies on glucose for energy. Strict, overly restrictive diets can also be difficult to sustain long-term and may lead to disordered eating patterns. A balanced approach that prioritizes high-quality, complex carbs is generally more sustainable and healthier in the long run. The Mediterranean diet is a prime example of an eating pattern that successfully includes healthy carbs for anti-inflammatory benefits.

Conclusion

Does cutting out carbs reduce inflammation? The nuanced answer is that cutting out refined carbs, particularly those with added sugars, can significantly reduce inflammatory markers. However, eliminating healthy, complex carbohydrates found in whole grains, fruits, and vegetables can deprive the body of essential fiber and antioxidants. For some populations, like those with obesity or type 2 diabetes, very-low-carb diets may offer potent anti-inflammatory effects, particularly when combined with weight loss. Ultimately, the quality of your carbohydrate choices matters more than the quantity. Prioritizing whole, nutrient-dense foods while minimizing processed, sugary options is the most effective and sustainable strategy for reducing chronic inflammation and improving overall health. For long-term health, a balanced approach focused on food quality is far superior to simply cutting out an entire macronutrient group.

Frequently Asked Questions

The key difference is processing and fiber content. "Good" carbs are unrefined, whole foods like fruits, vegetables, and whole grains that retain fiber, leading to a slow, steady release of energy. "Bad" carbs are refined, processed options like white bread, pastries, and sugary drinks, which have had their fiber removed and cause rapid blood sugar spikes.

A ketogenic diet induces a state of ketosis, where the body burns fat for energy, producing ketone bodies. Research shows that one of these ketones, beta-hydroxybutyrate (BHB), can actively block inflammatory pathways and reduce the production of pro-inflammatory cytokines like IL-1β and IL-18.

Some research, especially involving ketogenic diets, suggests a potential for reducing inflammation and managing symptoms in certain autoimmune conditions by modulating the immune response. However, this area requires more research, and individuals should consult a healthcare provider before making drastic dietary changes.

Yes, the Mediterranean diet is a well-regarded anti-inflammatory eating pattern. It emphasizes a wide variety of whole, plant-based foods, healthy fats like olive oil, and includes nutrient-dense complex carbs like whole grains and legumes, all of which contribute to reduced inflammation.

A zero-carb or highly restrictive low-carb diet can lead to several health risks, including potential nutrient deficiencies (especially fiber, vitamins, and minerals), low energy levels, fatigue, and digestive issues like constipation. It can also be difficult to sustain and may impact mental health.

While some studies indicate that a ketogenic diet can show reductions in inflammatory markers within a few weeks, the timeframe for a more general anti-inflammatory diet can vary. Consistency is key, and improvements in inflammation and energy levels often appear over several weeks to a few months.

Yes, weight loss is a powerful factor in reducing inflammation. Excess body fat can produce pro-inflammatory molecules, and studies have shown that weight loss, regardless of the specific diet plan, leads to significant reductions in inflammatory biomarkers.