Is powdered sugar inflammatory? The truth about refined sweeteners and chronic inflammation

November 28, 2025 •

3 min read

According to the American Society of Baking, powdered sugar is simply granulated table sugar that has been finely ground. Therefore, the core of the answer to the question, "Is powdered sugar inflammatory?" lies in understanding the well-documented inflammatory effects of consuming excessive amounts of refined sugar.

Quick Summary

Powdered sugar, being a processed form of sucrose, can promote chronic, low-grade inflammation throughout the body when consumed excessively. This is due to its high glycemic index and its potential to disrupt the gut microbiome and immune function.

Key Points

Refined vs. Natural Sugar: Powdered sugar is a refined sugar (sucrose), which promotes inflammation, unlike the natural sugars found in fruits that are buffered by fiber.
High Glycemic Index: The rapid blood sugar spike caused by powdered sugar leads to the release of inflammatory markers and can promote insulin resistance over time.
Gut Health Impact: Excessive sugar intake, including powdered sugar, can cause gut microbiome dysbiosis and increase intestinal permeability, leading to systemic inflammation.
AGEs Formation: Like other refined sugars, powdered sugar contributes to the formation of Advanced Glycation End-products (AGEs), which cause cellular stress and inflammation.
Health Risks: Chronic, low-grade inflammation from high sugar intake is linked to serious conditions such as heart disease, diabetes, and certain autoimmune disorders.
Cornstarch Additive: The cornstarch added to powdered sugar is a refined carbohydrate that also contributes to blood sugar spikes and inflammation.
Moderation is Key: While a small amount is unlikely to cause a problem, consistent, high intake of powdered sugar and other refined sweets can contribute to systemic inflammation.

What Exactly Is Powdered Sugar?

Before exploring its inflammatory potential, it's essential to understand what powdered sugar is. Known also as confectioner's sugar or icing sugar, it is made by grinding granulated sugar (sucrose) into a very fine powder. A small amount of cornstarch is typically added to prevent caking and moisture absorption. From a chemical and nutritional standpoint, powdered sugar and table sugar are virtually identical in their impact on the body. The inflammatory concerns associated with refined sugar apply equally to its powdered form.

How Does Refined Sugar Cause Inflammation?

Excessive consumption of added sugars, including powdered sugar, triggers a systemic inflammatory response. This differs from acute inflammation and is linked to serious health problems like heart disease and diabetes. This occurs through several mechanisms:

High Glycemic Index (GI): Refined sugars cause rapid blood sugar spikes, leading to increased insulin and inflammatory markers like C-reactive protein (CRP).
Advanced Glycation End-products (AGEs): High blood sugar promotes the formation of AGEs, which cause oxidative stress and inflammation.
Gut Microbiome Dysbiosis: High sugar diets can disrupt gut bacteria balance, potentially leading to increased intestinal permeability and systemic inflammation.
Pro-inflammatory Cytokine Release: Excess sugar stimulates immune cells to release inflammatory messengers like IL-6 and TNF-α.

The Role of Cornstarch

The cornstarch in powdered sugar is a refined carbohydrate and, like refined sugars, can contribute to blood sugar spikes and inflammation.

Comparison: Granulated Sugar vs. Powdered Sugar

Regarding inflammation, the differences between granulated and powdered sugar are minimal. Both are primarily sucrose and cause similar inflammatory responses when consumed in excess. Powdered sugar also contains cornstarch, a refined carbohydrate.


Feature	Granulated Sugar	Powdered Sugar	Inflammatory Potential
Composition	100% sucrose crystals	Finely ground sucrose + cornstarch	High (based on sucrose content)
Glycemic Index	High (~65)	High (rapidly absorbed)	High (promotes blood sugar spikes)
Effect on AGEs	Promotes AGE formation	Promotes AGE formation	Identical (based on sucrose content)
Effect on Gut Microbiome	Causes dysbiosis	Causes dysbiosis	Identical (based on sucrose content)
Impact of Additive	None	Cornstarch, a refined carb, also promotes inflammation	Potentially higher (due to cornstarch)

Added Sugar vs. Natural Sugar: A Key Distinction

It's important to distinguish between added sugars, like powdered sugar, and natural sugars in whole foods. Added sugars lack fiber and nutrients, leading to rapid absorption and blood sugar spikes that are linked to inflammation. Natural sugars in fruits are accompanied by fiber, which slows absorption and prevents these spikes.

Ways to Reduce Sugar-Related Inflammation

Reducing inflammation involves limiting added sugars and making broader dietary and lifestyle changes:

Prioritize Whole Foods: Focus on anti-inflammatory foods like fruits, vegetables, whole grains, nuts, and fatty fish.
Limit Processed Foods: Reduce intake of ultra-processed items high in added sugars, unhealthy fats, and refined carbs.
Check Labels: Be aware of different names for added sugars.
Stay Hydrated: Drink plenty of water.
Use Anti-inflammatory Spices: Add spices like turmeric and ginger to your cooking.
Exercise Regularly: Physical activity helps reduce inflammatory markers.

Conclusion: The Final Verdict

Powdered sugar is inflammatory when consumed in excess. As a refined sugar with a high glycemic index, it contributes to chronic inflammation similarly to other processed sugars. Reducing overall intake of added sugars and prioritizing whole, unprocessed foods is key to combating chronic inflammation and its associated risks. For more information on an anti-inflammatory diet, consult resources like Harvard Health [https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation].

The Difference Between Added and Natural Sugars

Added sugar is stripped of fiber, leading to rapid blood sugar spikes and inflammation. Natural sugar in whole foods includes fiber, slowing absorption and offering anti-inflammatory benefits.

The Problem with Excess Fructose

Sucrose is half fructose. Excess fructose can contribute to liver issues and systemic inflammation.

The Glycemic Index Factor

Refined sugars like those in powdered sugar have a high glycemic index, causing rapid blood sugar spikes that trigger pro-inflammatory cytokines.

Frequently Asked Questions

The fine texture allows powdered sugar to be absorbed into the bloodstream more quickly than granulated sugar, causing a more rapid blood sugar spike. This rapid absorption can potentially worsen the inflammatory response compared to slower-digesting carbohydrates.

Yes, for individuals with pre-existing inflammatory conditions like arthritis, excessive sugar intake can exacerbate symptoms. The release of pro-inflammatory cytokines triggered by sugar can contribute to increased pain, swelling, and stiffness.

Both powdered sugar (sucrose) and high-fructose corn syrup have been linked to systemic inflammation. Research shows both can promote inflammation via similar mechanisms, though some studies suggest fructose may impact inflammation via different pathways, such as liver metabolism.

While both can be pro-inflammatory, they work through different mechanisms. Powdered sugar triggers inflammation primarily through blood sugar spikes, AGE formation, and gut dysbiosis. Unhealthy fats, such as trans fats, also promote inflammation, often by disrupting cell membranes and altering inflammatory signaling pathways.

The amount of cornstarch in powdered sugar is relatively small. While it is a refined carbohydrate that can contribute to a pro-inflammatory response, the primary inflammatory driver is the high concentration of sucrose. The combination reinforces the overall inflammatory effect.

Yes, occasional, moderate consumption of powdered sugar is unlikely to cause a significant inflammatory response. The risk is primarily associated with consistent, high intake. The key is balance and prioritizing an overall diet rich in anti-inflammatory whole foods.

Healthier alternatives include using natural sweeteners like ripe fruit or date paste, or small amounts of less-refined sweeteners like honey (in moderation). Focus on a diet rich in whole foods, which naturally contain fiber and antioxidants that combat inflammation.