Eating an anti-inflammatory diet isn’t just about eating salmon, spinach and almonds; a large part of reducing inflammation actually has to do with the type of carbs you eat. In fact, the carbs you eat have a much bigger impact on inflammation than what you’ll gain from eating a fewanti-inflammatory foods. So, what’s the connection between carbs (including grains, fruits, veggies and dairy items) and inflammation?
9 Sneaky Signs You Could Have Inflammation
The body has a two-sided relationship with carbohydrates. Not only are they a primary energy source, but carbs are the only natural source of dietary fiber, which has a positive impact on inflammation in terms of glycemic response (or how quickly a food increases your blood sugar) andgut health. And carb-rich foods in their whole state are packed with powerful antioxidants and bioactive compounds that can prevent free radical damage and reduce inflammation.
But on the flip side, your blood sugar can spike from eating too many refined, low-fiber carbs where nutritious parts of the grain have been removed. Additionally, carbohydrates with added sugar (think: desserts and soda) can increase inflammation in the body. In fact, the effect that carbs have on blood sugar—whether that’s slow and steady or a sudden spike—is considered a primary driver of inflammation. Not to mention, eating items with lots of added sugar can lead to weight gain which further drives inflammation.
Best Carbs for Inflammation
Alison Miksch Photography / Kindsey Lower Prop Styling / Rishon Hanners Food Styling
Pictured Recipe:Spicy Shrimp Tacos
1. Corn Tortillas
Switching to corn tortillas is an easy way to reduce inflammation, since they trigger less of a glycemic response because they’re higher in fiber than flour tortillas. They also tend to be much more filling. Toast them slightly with a touch of oil or cooking spray in the skillet before serving for best flavor and texture. Trymaking your own corn tortillasand putting them in our Summer Corn Tortilla Soup or stuffing them with ourGrilled Fish Tacofilling.
2. Berries
Berries—strawberries, blueberries, raspberries and others—are top carb-containing fruits for two reasons. First, they’re packed full of antioxidant compounds that have both anti-inflammatory and protective effects from new inflammation. Second, berries also have a lower glycemic impact (because they’re full of fiber) in comparison to others like grapes and bananas. Sprinkle them on top of youroatmealor use them in a yummy dessert, like our Mini Berry Cream Pies recipe.
The 7 Best Fruits for Fighting Inflammation
3. Yogurt
4. Edamame
All beans and legumes are great carb options since they’re packed with fiber, protein and potassium and have a lower impact on glucose than many grains and other carb sources. But, edamame offers a little extra since it also contains isoflavones, which according to a 2021 review published inThe International Journal of Molecular Sciences, contain bioactive compounds that appear to specifically target inflammatory molecules in the body. Use up your edamame in this tastyEdamame & Veggie Rice Bowl.
5. Sweet Potatoes
6. Veggie Noodles and “Rice”
29 Healthy Recipes with Vegetable Noodles
7. Quinoa
Whole grains boast extra fiber, protein and nutrients, but vary greatly in how they impact blood sugar. Quinoa is a good option because it has a lower glycemic index compared to brown rice or whole-grain breads and pastas. Other goods ones are barley, farro and whole oats.
8. Legume-Based Pastas
Craving pasta? Try one of the newer pastas that are made with flour from chickpeas, fava beans or lentils. Legume-based pastas have more protein, fiber and other nutrients compared to refined and whole-grain options to increase satiety and minimize glycemic impact.
9. Dark Chocolate
Some days just call for a bite of something sweet, and it’s okay to incorporate some treats with added sugars periodically and in moderation. One of the best ways to do this is to opt for a 1-ounce serving ofdark chocolate. Look for a chocolate made with 70% or more cacao, which will have more anti-inflammatory polyphenols and usually only a few grams of added sugar. Top a chocolate square with a little nut butter for a more filling sweet snack!
Worst Carbs for Inflammation
Tomas_Mina
1. Doughnuts and Breakfast Pastries
These tasty treats can be delightful for an occasional indulgence, but it’s worth noting that the dough is often fried or baked with butter and lard. This makes flaky breakfast pastries a source of saturated fats, which are known to be inflammatory. Additionally, the addition of super-sweet glazes, icings, and fillings can further contribute to inflammation.
Try One of Our Healthy Donut Recipes!
2. Brightly Colored Candy
Concentrated sources of sugar have an immediate impact on blood sugar, and you can feel the sugar rush. But not long after that, you’ll feel blood sugar drop. The rollercoaster effect taxes the body and leads to inflammation, and bright artificial colorings can act as irritants that lead to additional inflammation.
3. Sugar-Sweetened Drinks
Sugary sodas are obvious inflammation triggers, so drinks like lemonade or sweet tea may seem like a healthier choice. However, they really aren’t much more nutritious because they contain comparable amounts of sugar, and excess sugar has the same inflammatory effect on the body no matter where it comes from.
4. Muffins or Bagels
Though muffins or bagels seem a lot healthier than a doughnut or cinnamon roll, as they often have less added sugar, these breakfast foods are usually oversized and made with refined flours. The result is way more carbs than most need at a meal and a glycemic impact that’s similar to a doughnut. If you would like one, consider having half to enjoy!
5. Packaged Snack Foods with More Than 5 Ingredients
Not all packaged snack foods are unhealthy (in fact,here are some of our favorite ones). However, if that packaged snack food has five or more ingredients—especially a few you’ve never heard of—then it’s a safe bet that’s not a healthy one. It probably also has an assortment of inflammatory ingredients that may include refined flours, added sugars, artificial colors and chemical additives and compounds.
6. Specialty Coffee Drinks
Coffee drinks can be a major source of calories and carbs, thanks to added syrups and sugars.For example, one 16-ounce Caramel Frappuccino contains 45 grams of added sugars, which is nearly the entire 50-gram daily recommended limit. And while a cup of coffee or two is fine, consuming anything in excess—including caffeine—can lead to inflammation. Keep tabs not only on what’s going in your coffee, but also on how much you’re getting in a day.
7. High-Added Sugar Cocktails
Alcohol can be part of a balanced diet if it’s in moderation and with minimal extra calories and carbs, but frozen adult beverages like margaritas are loaded in calories and carbs from sugar. A glass of wine, beer or liquor with a low-sugar mixer is a much healthier option if you choose to!
Bottom Line
By making healthier, nutrient dense options, you can significantly reduce inflammation and enjoy a healthier, more balanced diet. Remember, it’s not just about limiting certain foods, but embracing the nutrient-rich ones that support your overall well-being.
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Was this page helpful?
Thanks for your feedback!
Tell us why!OtherSubmit
Tell us why!
