Carbohydrates have a place in your diet. They’re a good source of energy, especially during periods of high-intensity exercise. Some carbohydrates are also a good source of fiber, a dietary component most people don’t get enough of. On the other hand, a diet high in carbs, especially processed carbohydrates, has drawbacks. Some research shows that a high-carbohydrate diet is pro-inflammatory, meaning certain types of carbs increase whole body inflammation.
High-Carbohydrate Diet and Inflammation: Is There a Link?
In a study published in the journal Lipid, researchers compared the effects of a low-fat, high-carbohydrate diet to a low-carbohydrate diet on inflammatory markers. The participants who had metabolic syndrome and ate a high-carb diet had significantly higher levels of inflammatory markers in their bloodstream compared to those who ate a low-carb diet. They also had less favorable lipid levels compared to the low-carb group even though they consumed significantly more saturated fat.
This isn’t the first study to show a link between a high-carbohydrate diet and inflammation. Some research shows diets high in carbs increases blood levels of an inflammatory marker called C-reactive protein that’s linked with a greater risk for heart disease. Of course, not all carbs are created equal. Processed carbohydrates that are rapidly absorbed have a different impact on blood sugar and insulin levels than high-fiber carbs from whole grains, fruits, and vegetables.
In fact, a study published in the Journal of Nutrition found a diet that emphasized fiber-rich carbs, low on the glycemic scale, actually lowered C-reactive protein levels. It also increased levels of a hormone called adiponectin. Adiponectin is a protein hormone that helps to regulate blood sugar levels and reduce the risk of health problems linked with inflammation such as heart disease, type 2 diabetes, and obesity. Higher levels of adiponectin are linked with better metabolic health.
Low Carb versus Healthy Carbs
Unfortunately, people tend to lump carbohydrates into one homogenous group, especially those who follow a low carbohydrate diet. Based on current research, it’s high-glycemic, low-fiber carbs that are linked with inflammation, while fiber-rich carbohydrates may offer some protection from whole body inflammation. In addition, many high-fiber carbohydrates like fruits, vegetables, and whole grains are rich in phytochemicals that have anti-inflammatory activity.
Carbohydrates, Inflammation and Their Link to Insulin
Why are high-glycemic, processed carbs pro-inflammatory? The critical link may be insulin. When insulin levels rise, it creates a pro-inflammatory state that can damage tissues and blood vessels. People who have metabolic syndrome and insulin resistance typically have higher levels of inflammatory markers. That’s one reason why their risk of heart disease is higher. When you eat rapidly-absorbed carbs, insulin levels rise higher and hang around longer. Do this long enough and you can end up insulin resistant. Why is inflammation so bad? It’s been linked with a multitude of health problems including heart disease, cancer, and Alzheimer’s disease.
How Good Carbs Help
When you choose unprocessed, fiber-rich carbs, you don’t get the same insulin spike. Insulin levels are lower and inflammation is subdued. The problem with being chronically inflamed is you don’t typically have any symptoms. It’s a low-grade, smoldering inflammation that slowly damages cells and tissues. Limit processed carbs and products with high fructose corn syrup and head to the produce aisle instead. This can help you tame inflammation and reduce your risk for health problems linked with inflammation.
The Bottom Line?
Choose your carbohydrates wisely. Select whole food sources of carbs and whole grains over foods made with white flour. Think fiber-rich and nutrient-rich carbs. It’s not just “bad fats” like trans-fat and saturated fat that’s pro-inflammatory, processed carbohydrates are too because of their negative impact on insulin. Another tip – nix the sugary drinks too. They’re one of the worst offenders when it comes to insulin spikes, inflammation, and weight gain. Sip water or unsweetened green tea instead. Stay away from processed carbs long enough and you’ll begin to enjoy the taste of foods in their natural state – and you’ll be healthier for it.
References:
Science Daily. “Low-Carb Diet Reduces Inflammation and Blood Saturated Fat In Metabolic Syndrome”
J. Nutr. 2012 jn.111.149807; first published online December 21, 2011. doi:10.3945/jn.111.149807.
J Trauma. 2008 Aug;65(2):367-72.
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