What are the worst carbs for arthritis?

October 28, 2025 •

3 min read

Chronic inflammation plays a significant role in the development and progression of arthritis, and certain dietary choices, particularly the type of carbohydrates consumed, can exacerbate this issue. Understanding what are the worst carbs for arthritis is crucial for managing symptoms and reducing joint pain.

Quick Summary

Processed sugars, refined carbohydrates, and high-glycemic foods fuel inflammation and can worsen joint pain in people with arthritis. Limiting sugary drinks, white bread, and baked goods is recommended to help manage symptoms.

Key Points

Processed Sugars Trigger Inflammation: Sugary drinks, candies, and desserts cause rapid blood sugar spikes, triggering inflammatory proteins called cytokines that worsen arthritis symptoms.
Refined Grains Lack Fiber and Fuel Inflammation: White bread, pasta, and crackers are stripped of fiber, causing quick digestion and inflammatory spikes similar to sugar.
Glycemic Index is a Guide: The high-glycemic index of refined carbs and sugars promotes inflammation, while low-GI whole foods help manage blood sugar and joint pain.
Processed Foods are High-Risk: Ultra-processed foods often combine refined carbs, added sugars, and unhealthy fats, exacerbating chronic inflammation associated with arthritis.
Consider Gluten Sensitivity: Some people with inflammatory arthritis may find relief from a gluten-free diet, though its effectiveness varies individually and requires careful monitoring.
Focus on Whole, Unprocessed Carbs: Replacing the worst carbs with whole grains, fruits, vegetables, and legumes provides fiber and nutrients that help fight inflammation.

The Connection Between Carbohydrates and Inflammation

Arthritis is an inflammatory condition, and dietary factors can significantly influence its severity. While carbohydrates are a necessary energy source, their quality matters immensely. Simple carbohydrates, such as refined sugars and refined grains, are quickly broken down into glucose, causing a rapid spike in blood sugar levels. This process can trigger a cascade of inflammatory responses in the body, including the release of pro-inflammatory cytokines, which can exacerbate arthritis pain and swelling. In contrast, complex carbohydrates found in whole foods are digested slowly, providing a steady release of energy without the inflammatory spike.

Processed Sugars and Sweetened Beverages

Perhaps the most notorious among the worst carbs for arthritis are processed sugars found in sweet treats and beverages. A 2017 survey of people with rheumatoid arthritis (RA) noted that sugary soda and desserts were commonly cited as symptom triggers. Excessive sugar intake can lead to an increase in pro-inflammatory proteins called cytokines, which can worsen existing arthritis symptoms.

Common sources of processed sugars to avoid include:

Sugary soft drinks and fruit juices
Cakes, cookies, and pastries
Candy and ice cream
Many condiments, including barbecue sauce and ketchup

Refined Grains and Ultra-Processed Foods

Refined grains have been stripped of their fiber, vitamins, and minerals during processing. This lack of fiber means they are digested rapidly, behaving much like simple sugars in the body and triggering an inflammatory response. Ultra-processed foods, which often contain refined grains along with added sugars and unhealthy fats, can further contribute to chronic inflammation.

Examples of refined grain products and ultra-processed foods:

White bread and bagels
White rice and white pasta
Crackers and some cereals
Fast food items like french fries and fried chicken

The Glycemic Index (GI) and its Role

The glycemic index (GI) is a tool that ranks carbohydrates based on how quickly they raise blood sugar levels. High-GI foods, which include many of the refined carbs mentioned, cause rapid and significant blood sugar spikes, fueling inflammation. Opting for low-GI foods is a recommended strategy for managing arthritis symptoms.


Comparison: High-GI vs. Low-GI Carbohydrates	Feature	High-Glycemic Index (High-GI) Carbs	Low-Glycemic Index (Low-GI) Carbs
Digestion Rate	Rapid	Slow
Blood Sugar Impact	Significant, rapid spikes	Gradual, steady rise
Fiber Content	Low or absent	High
Inflammatory Effect	Pro-inflammatory	Anti-inflammatory or neutral
Examples	White bread, white rice, sugary cereals, potatoes	Whole grains (oats, quinoa), most fruits, legumes, non-starchy vegetables

Gluten and Arthritis

For some individuals, especially those with rheumatoid arthritis (RA), gluten may be a specific trigger for inflammation. While more research is needed, some studies suggest that going on a gluten-free diet can alleviate symptoms for certain people with inflammatory arthritis. This may be due to gluten sensitivity or a link between celiac disease and RA. It is important to note that a gluten-free diet is not necessary for all individuals with arthritis, but keeping a food diary and observing your body's response can help identify personal triggers.

Replacing Bad Carbs with Good Carbs

Making the switch from inflammatory carbohydrates to healthier options is a powerful way to manage arthritis pain. A diet rich in fiber-filled, whole-food carbohydrates can help control inflammation and promote a healthier gut microbiome, which is also linked to arthritis management. The Mediterranean diet, with its focus on fruits, vegetables, whole grains, and healthy fats, is often recommended for its anti-inflammatory properties.

Conclusion

While a complete cure for arthritis does not exist, controlling inflammation through diet is a valuable tool for managing symptoms. The worst carbs for arthritis are undeniably the highly processed sugars and refined grains that cause inflammatory spikes in the body. By replacing these with nutrient-dense, fiber-rich whole-food carbohydrates, individuals with arthritis can reduce inflammation, control their weight, and potentially experience significant relief from joint pain. Consulting with a healthcare professional or a registered dietitian is recommended for creating a personalized anti-inflammatory diet plan. For more information on managing arthritis through diet and other lifestyle factors, the Arthritis Foundation offers numerous resources.

Frequently Asked Questions

Refined carbohydrates are quickly digested and absorbed, causing a rapid increase in blood sugar. This triggers an inflammatory response in the body, which can make arthritis symptoms like pain and swelling worse.

Yes, research has linked high consumption of sugar-sweetened beverages to a higher risk of developing rheumatoid arthritis and to worsening existing symptoms. The added sugars promote inflammation throughout the body.

Good carbs, like whole grains, fruits, and vegetables, are rich in fiber and are digested slowly, preventing blood sugar spikes. Bad carbs, such as processed sugars and refined grains, are quickly digested, cause blood sugar fluctuations, and promote inflammation.

No, a gluten-free diet is not necessary for everyone with arthritis. Some individuals, particularly those with RA, may have a sensitivity to gluten that worsens their symptoms. It is a personal response, and you can test for triggers with a temporary elimination diet.

Highly processed foods, which are often rich in refined carbohydrates and added sugars, are considered 'worst carbs' because they contribute significantly to chronic inflammation and can increase the risk of obesity, which further strains joints.

Some people believe that nightshade vegetables like potatoes can worsen arthritis, but there is no strong scientific evidence to support this claim. However, some individuals are anecdotally sensitive. Regular, white potatoes have a high glycemic index and can cause blood sugar spikes, making them a less ideal choice compared to low-GI vegetables like sweet potatoes.

Healthier carbohydrate choices include whole grains such as oats and quinoa, legumes like beans and lentils, and plenty of fresh fruits and vegetables. These are high in fiber and have a lower glycemic index.