Does unrefined sugar cause inflammation?

December 28, 2025 •

4 min read

A 2022 systematic review suggests unrefined sugarcane products might offer a protective effect on inflammation in preliminary animal and in vitro studies, but definitive human research is lacking. This makes the question of whether unrefined sugar causes inflammation more complex than often assumed.

Quick Summary

Explore how different types of sugar impact the body's inflammatory response. This article examines the distinctions between refined and unrefined sweeteners, outlining the mechanisms by which sugar affects health.

Key Points

Unrefined sugar can still cause inflammation: Despite containing trace nutrients, unrefined sugar is still high in sucrose, and excessive intake can trigger the same inflammatory responses as refined sugar.
The refining process is key: Refined sugar is stripped of all beneficial compounds, while unrefined sugar retains some minerals and antioxidants, offering marginal nutritional value.
Excess sugar leads to chronic inflammation: High intake of any added sugar can result in prolonged, low-grade inflammation, which is linked to numerous chronic diseases.
Glycemic index plays a role: The rapid blood sugar spikes caused by high-GI foods like refined sugar trigger a more pronounced inflammatory response than the slower absorption from lower-GI unrefined sugars or whole foods.
Focus on moderation and whole foods: To combat inflammation, the best strategy is to reduce overall added sugar consumption, prioritize natural sugars from whole foods, and incorporate fiber and anti-inflammatory foods into your diet.
Lifestyle factors are also important: Managing stress, getting enough sleep, and regular exercise are crucial alongside dietary changes to reduce chronic inflammation.

Understanding Inflammation: Acute vs. Chronic

Inflammation is the body's natural defense mechanism, a vital process that helps heal injury and fight infection. This short-term, beneficial response is known as acute inflammation. However, when the body's immune system remains in a constant state of alert, it can lead to chronic, low-grade inflammation. Chronic inflammation is a significant risk factor for numerous health problems, including heart disease, type 2 diabetes, and rheumatoid arthritis. A person's diet is a major contributing factor to this prolonged inflammatory state.

The Link Between Sugar and Chronic Inflammation

Overconsumption of sugar, particularly added sugars, is directly linked to an increased risk of chronic inflammation. This connection is driven by several metabolic processes. When you consume foods high in sugar, especially refined versions, your body experiences a rapid spike in blood glucose. This triggers a cascading response that can contribute to inflammation in the following ways:

Increased Pro-inflammatory Cytokines: Elevated blood sugar levels stimulate the production of pro-inflammatory cytokines, which are signaling proteins that promote the inflammatory response.
Formation of Advanced Glycation End-products (AGEs): Excess sugar in the bloodstream can react with proteins and fats to form harmful compounds called AGEs. The accumulation of AGEs can lead to oxidative stress and trigger inflammation in various tissues.
Dysbiosis in the Gut Microbiome: A high-sugar diet can alter the balance of gut bacteria, favoring pro-inflammatory species. This can increase intestinal permeability, also known as 'leaky gut', which allows bacterial toxins to enter the bloodstream and trigger systemic inflammation.

Refined vs. Unrefined Sugar: The Core Difference

The main distinction between refined and unrefined sugar lies in their processing and nutritional content. Refined sugar, like white table sugar, is stripped of all nutrients during processing, leaving only empty calories. Unrefined sugars, such as molasses, jaggery, and coconut sugar, are processed much less, allowing them to retain some of their natural minerals, vitamins, and antioxidants.

The Role of Glycemic Index (GI)

Another critical factor is the glycemic index (GI), which measures how quickly a food raises blood sugar levels. Refined sugars have a high GI, causing rapid blood sugar spikes, while unrefined sugars, particularly those with higher fiber content, have a lower GI, leading to a more gradual absorption.

Does Unrefined Sugar Cause Inflammation? The Nuance

So, does unrefined sugar cause inflammation? Yes, but with important caveats. Since unrefined sugars are still primarily composed of sucrose, consuming them in excess will still lead to the blood sugar spikes and metabolic responses that cause inflammation. The potential benefits of unrefined sugars come from the extra compounds they contain, not from their sucrose content. For example, unrefined molasses contains antioxidants and anti-inflammatory compounds. Similarly, jaggery has been shown in animal and in vitro studies to have antioxidant and potential anti-inflammatory properties. However, the key is moderation. The small amount of extra minerals or antioxidants in unrefined sugar is not enough to counteract the inflammatory effects of excessive sugar consumption. The source of the sugar also matters. Natural sugars found within whole foods like fruit are accompanied by fiber, which slows absorption and mitigates inflammatory effects, unlike added sugars, even unrefined ones.

Comparison Table: Refined vs. Unrefined Sugar


Feature	Refined Sugar (e.g., White Table Sugar)	Unrefined Sugar (e.g., Molasses, Coconut Sugar)
Processing	Highly processed, stripped of all impurities and nutrients.	Minimally processed, retains natural minerals and antioxidants.
Nutrient Content	Provides only empty calories, with no vitamins or minerals.	Contains trace amounts of minerals like iron, calcium, and potassium.
Glycemic Index (GI)	High GI, causing rapid blood sugar spikes.	Generally lower GI than refined sugar, especially varieties with fiber.
Inflammatory Effect	Contributes to chronic inflammation when consumed in excess.	Still contributes to inflammation if consumed in large amounts, despite trace nutrients.
Fiber Content	None.	Small amounts in some types, which can slow absorption.
Taste	Purely sweet.	More complex, with deeper, caramel-like undertones.

How to Reduce Sugar-Related Inflammation

Reducing your sugar intake is one of the most effective ways to lower chronic inflammation. Focus on a diet rich in whole, nutrient-dense foods rather than worrying about minor differences between sugar types. Here are some practical tips:

Prioritize whole foods: Eat plenty of fruits, vegetables, whole grains, nuts, and seeds. The fiber in these foods slows sugar absorption.
Swap sugary drinks: Replace soda and sweetened beverages with water, herbal tea, or naturally flavored water.
Read labels carefully: Check for added sugars, which come under many names, including high-fructose corn syrup, sucrose, and agave nectar.
Manage lifestyle factors: Chronic inflammation is not caused by diet alone. Getting enough sleep, exercising regularly, and managing stress can also help.
Choose natural anti-inflammatory foods: Incorporate foods with proven anti-inflammatory properties, such as berries, fatty fish, and leafy greens.

Conclusion

While unrefined sugar is marginally healthier than refined sugar due to its trace mineral content, the core issue for inflammation is excessive sugar consumption of any kind. Unrefined varieties still contain high levels of sucrose that can trigger blood sugar spikes and promote a chronic inflammatory state. The small nutritional benefits of unrefined sugars do not negate the inflammatory risks of eating too much. A truly anti-inflammatory approach focuses on reducing overall added sugar intake and embracing a whole-foods diet, regardless of the sugar's refinement level. Making informed dietary choices, including prioritizing whole foods and reducing added sugars, is the most effective strategy for managing inflammation and promoting long-term health.

The sweet danger of sugar - Harvard Health Publishing

Frequently Asked Questions

No, brown sugar is not significantly less inflammatory than white sugar. While brown sugar contains small amounts of molasses and minerals, its impact on blood glucose and overall inflammatory response is very similar to refined white sugar if consumed in comparable amounts.

Excess sugar intake leads to chronic low-grade inflammation through several mechanisms, including the stimulation of pro-inflammatory cytokines, the formation of advanced glycation end-products (AGEs), and disruptions to the gut microbiome.

No, natural sugars found within whole foods like fruit are not linked to inflammation. The fiber and other nutrients in fruit slow sugar absorption, preventing the rapid blood sugar spikes associated with inflammation.

The most effective approach is to reduce your overall consumption of added sugars and processed foods. Focus on a diet rich in anti-inflammatory whole foods like vegetables, fruits, nuts, and fatty fish, while managing stress and staying active.

There are no truly anti-inflammatory sugars, but some unrefined products like blackstrap molasses contain compounds with anti-inflammatory properties, though this is not enough to negate the inflammatory effects of the sugar content itself.

Coconut sugar is minimally refined and retains some nutrients and antioxidants. While some sources claim it has a lower glycemic index, it is still high in sugar and should be consumed in moderation to avoid exacerbating inflammation.

High-sugar foods can cause an immediate, temporary inflammatory response marked by a rise in blood sugar and insulin. However, regular, excessive consumption leads to chronic, low-grade inflammation over time.