Is Pastry Anti-Inflammatory? Separating Fact from Fiction

November 6, 2025 •

3 min read

According to the American Journal of Clinical Nutrition, processed sugars trigger the release of inflammatory messengers called cytokines, which can increase overall body inflammation. This evidence clearly suggests that typical pastries, loaded with such sugars, are not anti-inflammatory but can actually have the opposite effect.

Quick Summary

Traditional pastries, filled with refined ingredients, sugar, and unhealthy fats, can promote inflammation within the body. Understanding these components is key to making healthier choices or modifying recipes for an anti-inflammatory diet.

Key Points

Refined Ingredients Cause Inflammation: Traditional pastries use refined flour and sugar, which cause rapid blood sugar spikes and trigger inflammatory responses in the body.
Unhealthy Fats are Pro-Inflammatory: Saturated and trans fats, common in pastry, promote inflammation, with trans fats being particularly harmful.
Smart Substitutions Reduce Inflammation: Swapping white flour for whole-grain or nut flours and unhealthy fats for oils like olive or coconut oil can create anti-inflammatory alternatives.
Add Anti-Inflammatory Nutrients: Incorporating ingredients like berries, nuts, seeds, and spices such as cinnamon and turmeric can boost a pastry's anti-inflammatory properties.
Moderation is Key: While a single pastry won't cause chronic inflammation, regular consumption of inflammatory foods can lead to long-term health issues.
Fermentation May Help: Some evidence suggests fermented grains, like sourdough, may have a less inflammatory impact on the gut microbiome for certain individuals.

Understanding Inflammation and Your Diet

Inflammation is a natural bodily process, but chronic, low-grade inflammation can contribute to various health issues, including heart disease, diabetes, and arthritis. A primary driver of this chronic state can be dietary choices. While a single treat is unlikely to cause significant harm, regular consumption of pro-inflammatory foods is a major concern. The key to reducing inflammation lies in understanding which ingredients to avoid and which to embrace.

The Inflammatory Ingredients in Traditional Pastries

Most commercially prepared and many homemade pastries contain a combination of ingredients known to provoke inflammatory responses in the body.

Refined Sugar

Sugar is a top offender when it comes to inflammation. When you consume foods high in sugar, like many pastries, your body's glucose levels spike rapidly. This triggers a response that can lead to the release of pro-inflammatory chemicals.

Refined Carbohydrates

Traditional pastries are typically made with refined white flour, which has been stripped of its fiber and nutrients. This allows the body to break it down quickly, causing the same kind of blood sugar spike as refined sugar and promoting a pro-inflammatory response.

Unhealthy Fats

Trans fats, often found in processed baked goods, are particularly notorious for causing systemic inflammation. Saturated fats, common in butter and some shortenings used for pastry-making, can also trigger fat tissue inflammation. An imbalance of omega-6 to omega-3 fatty acids, often resulting from using processed vegetable oils high in omega-6s, is also pro-inflammatory.

Making Your Pastries Anti-Inflammatory

Achieving an anti-inflammatory treat is all about smart substitutions and focusing on nutrient-dense ingredients. By replacing pro-inflammatory components with their healthier counterparts, you can create delicious baked goods that support your health rather than detract from it.

Ingredient Swaps for Healthier Pastries

Flour: Swap refined white flour for whole-grain flours like whole-wheat, oat, or almond flour.
Sugar: Reduce or replace refined sugar with natural sweeteners like raw honey or maple syrup in small amounts, or opt for whole fruits like berries and apples for sweetness.
Fats: Use heart-healthy fats such as extra-light olive oil or coconut oil instead of saturated fats or shortenings.
Add-ins: Incorporate anti-inflammatory ingredients like fresh fruits (berries, cherries), nuts, seeds (chia, flax), and spices (cinnamon, ginger, turmeric).

Traditional Pastry vs. Anti-Inflammatory Alternative: A Comparison


Feature	Traditional Pastry	Anti-Inflammatory Alternative
Flour	Refined white flour	Whole-grain flour (oat, almond)
Sweetener	Refined sugar, high-fructose corn syrup	Natural sweeteners (honey, maple syrup, fruits)
Fat Source	Saturated fat, trans fat (butter, shortening, margarine)	Healthy fats (olive oil, coconut oil, nuts)
Fiber	Low	High
Overall Effect	Pro-inflammatory, blood sugar spikes	Neutral to beneficial, nutrient-dense

Other Considerations for Reduced Inflammation

Beyond ingredients, baking methods and pairings can also make a difference. Some bakers suggest that fermenting grains, such as using sourdough starter for baked goods, could potentially lessen the inflammatory response for some individuals by improving gut health. Serving pastries with other anti-inflammatory foods can also help. For instance, pairing a small portion of a naturally-sweetened fruit crumble with a dollop of unsweetened Greek yogurt (with probiotics) can help balance the overall nutritional impact. Moderation remains the most important factor—even healthier desserts are best enjoyed as occasional treats.

Conclusion

In summary, traditional pastry is decidedly not anti-inflammatory due to its high content of refined sugars, refined carbohydrates, and unhealthy fats, all of which contribute to chronic inflammation in the body. The power to change this, however, is in your hands. By consciously choosing anti-inflammatory ingredients and preparation methods, you can transform a typically inflammatory treat into a healthier alternative. The key is to be mindful of what you're putting into your body, making ingredients like whole grains, fresh fruits, nuts, and healthy oils your new baking staples. This shift can help you indulge your sweet tooth while supporting a balanced diet and a healthy, anti-inflammatory lifestyle. For inspiration on healthier desserts, check out recipes from reputable sources like EatingWell.

Frequently Asked Questions

Pastries are typically high in refined carbohydrates (like white flour), refined sugar, and unhealthy fats (like saturated and trans fats), all of which can trigger an inflammatory response in the body.

Yes, by substituting key ingredients. Use whole-grain flours (oat, almond), natural sweeteners (fruit, honey), and healthy fats (olive oil, coconut oil). Add ingredients with anti-inflammatory properties like berries, nuts, and seeds.

Refined sugar is often cited as a primary inflammatory ingredient. It causes a rapid rise in blood glucose, prompting the body to release inflammatory cytokines.

No. The inflammatory potential depends on the ingredients. Baked goods made with whole grains, natural sweeteners, and healthy fats can be less inflammatory or even have beneficial effects.

Trans fats, often listed as 'partially hydrogenated oils,' trigger systemic inflammation and can raise harmful LDL cholesterol while lowering beneficial HDL cholesterol.

For most people, gluten does not cause inflammation. However, for individuals with celiac disease or gluten sensitivity, it triggers an inflammatory immune response.

Some sources suggest that fermentation, such as in sourdough, can positively impact the gut microbiome, potentially reducing low-grade inflammation for some individuals.