Pasta, bread, potatoes, and other carbohydrate-rich foods are often seen as bad for weight loss and overall health. “People are afraid of carbohydrates because dietary culture unfairly and unscientifically demonizes them, leading them to believe that all carbohydrates are unhealthy and bad,” MS, RD, LD, RYT owner Caroline Young says: Fully self-fed. That includes the pervasive idea that eating carbs increases inflammation levels.
“It’s an immune response in the body that can be either short-term (acute) or long-term (chronic),” Young explains. “Acute inflammation is the inevitable result of short-term stress that helps the healing process when you are injured or sick. It is harmful because it is a disease.”
Western diets tend to be high in white bread, ultra-processed carbohydrates such as cookies and chips, unhealthy fats, sugar and salt, and low in fiber- and antioxidant-rich fruits and vegetables, but are also pro-inflammatory. sex. Good news? Eating well (which includes some carbs, of course) and pacing yourself with other healthy lifestyle changes can help reduce inflammation, which tends to increase with age. Helpful.
In fact, Young argues that at least certain types of carbohydrates should be on the table for a variety of reasons. “Your body and brain prefer carbohydrates as their first source of energy. Carbohydrate foods also provide essential nutrients, such as fiber, which help you feel satisfied, keep your digestive system regular, and manage cholesterol,” she says. A little-known fact about carbs is that the good ones are: low level of inflammation.
What effect do carbohydrates have on inflammation?
“Carbohydrates generally fall into two distinct categories: refined carbohydrates and complex carbohydrates. Refined carbohydrates are highly processed and have had their fiber and certain other nutrients removed. Because of this, these carbs tend to spike blood sugar levels unless combined with other carbs, such as foods with protein, fiber and healthy fats, says Sarah Olszewski, owner of MS, RDN and CDN. says Mr. Sarah Lynn’s Nutrition. “This rise in blood sugar levels can trigger an inflammatory response, and if you consume more carbohydrates than your body can use at one time, it can be stored as fat.” A 2022 study published in the same journal. According to a review of Immunology frontier, adipose tissue can also produce molecules that cause chronic inflammation. Additionally, excessive sugar intake can cause cravings and consume more calories than you need, which can lead to weight gain and obesity.
Carbohydrates have had an unfortunate history over the years, but certain types of carbohydrates offer significant health benefits, especially when consumed in proportion and in healthy eating patterns. “Complex carbohydrates can lower inflammation levels. Foods such as brown rice, quinoa, beans, and starchy vegetables such as sweet potatoes contain fiber that fights inflammation and reduces the risk of diseases such as heart disease and cancer. and phytonutrients such as polyphenols,” says Olshevsky.His 2020 study published in the journal nutrition review, For example, it has been suggested that eating whole grains may reduce inflammation by nourishing the good gut bacteria in your microbiome and delivering phytonutrients that reduce cell damage.
So if you think it’s not worth eating bread or noodles for your health benefits, think again. (Unless, of course, you have an underlying medical condition that limits your carbohydrate intake, in which case consult your doctor before changing your diet.) Proven to reduce inflammation and prevent disease. Here are the 5 “bad carbs” you have.
5 ‘bad’ carbs to eat to reduce inflammation
1. Pasta
that’s right. You may not need to push away the spaghetti dish. Traditional pasta has a high glycemic index and contains little or no fiber or protein, which is more likely to raise blood sugar levels quickly. But choosing whole grains can be a different story. A 2022 study published in European Journal of Clinical Nutrition, followed 756 healthy adults to see how grain intake affected inflammation. Researchers found that higher intakes of refined grains were associated with higher levels of C-reactive protein (CRP), a marker of inflammation.However, high whole Grain intake, such as that found in whole-wheat pasta, was associated with lower CRP. Whole grains are a great source of fiber, protein, vitamins and minerals.
That doesn’t mean refined grains like regular pasta are banned, either. Combining traditional spaghetti or rigatoni with extra virgin olive oil, vegetables, and lean protein not only adds nutritional value to your diet, but also fights inflammation, which can offset the benefits of eating pasta alone. You can also take nutrients.
Plus, pasta shelves look different these days than they did 20 years ago. You can find legume-based options made with black beans, chickpeas, and lentils that contain protein and fiber that help reduce inflammatory diseases.
2. Potatoes
Potatoes are higher in calories and carbohydrates than many other types of vegetables. But what you may not be aware of is that it’s also an important source of health-promoting nutrients like dietary fiber, vitamin C, B3, B6 and potassium, according to a 2023 research review published in the journal. That’s it. food chemistry. Purple potatoes and sweet potatoes are also rich in carotenoids and anthocyanins, types of antioxidants that fight inflammation, giving these types of spuds their unique color.
Consuming foods rich in these antioxidants can help thwart oxidative stress, a process that occurs when oxygen-containing molecules called free radicals increase to levels that cannot be eliminated by dietary antioxidants. There is a nature.and research from biomedical This indicates that it can damage the body’s cells, causing inflammation and disease. Additionally, in several human cohort studies, International Journal of Molecular Sciencefound that potatoes have anti-inflammatory properties that reduce CRP levels. Looking to add potatoes to your diet? Try our German Potato Salad recipe.
3. Tortilla
Maintaining a healthy gut is essential to prevent inflammation. That’s because unwanted pathogens can colonize the gut and promote inflammation, according to a review of research published in 2022. nutrients. But choosing corn tortillas over the refined flour variety for Taco Tuesday might do you a favor.2020 study published in Journal of Nutrition and Nutrition Academy showed that the resistant starch contained in corn tortillas (dietary fiber that resists digestion and passes through the small intestine) is fermented by intestinal bacteria to produce short-chain fatty acids such as butyric acid. A 2020 review in the journal found that butyrate reduces inflammation, lowers the risk of colon cancer, and strengthens bowel function. Current opinion in biotechnology. Resistant starch also acts as a prebiotic that supports the survival of good bacteria and boosts immune health.
4. Rice
A 2020 study found that resistant starch is also naturally present in rice, but in minimal amounts. Journal of Nutrition and Nutrition Academy study. Still, rice may have health benefits and reduce inflammation, especially when it comes to colorful rice.His 2019 small paper published in the journal food and function We tested how purple, brown and red rice varieties and their antioxidant-rich pigments affected inflammatory markers. The researchers found that purple and red rice varieties significantly lowered inflammatory markers. However, brown rice neither raised nor lowered inflammation. Anthocyanins, which are abundant in purple and red rice, are known to have anti-inflammatory and anti-aging properties, according to a 2021 review published in the same journal. Antioxidant. So let’s replace plain white rice with cool-looking (and delicious!) colorful rice. Try our coconut rice bowl recipe.
5. Bread
Bread probably has a reputation as bad carb number one. Whole grains, however, are packed with nutrients that are good for you, including fiber, amino acids, phytochemicals, and B vitamins. Its fantastic nutritional benefits are thanks to the fact that it contains all three parts of the wheat grain: endosperm, bran and germ. Compared to refined grains, whole grains are rich in nutrients that have a positive impact on the risk of certain cancers, type 2 diabetes, cardiovascular disease and cholesterol levels, according to a research review published in 2022. Studies have shown that nutrients. and research from Oncotarget Researchers have linked all of these diseases to chronic levels of inflammation driven primarily by oxidative stress.2020-2025, because most Americans don’t get enough whole grains dietary guidelines for americans For better health benefits, they suggest transitioning from refined grains to whole grain alternatives.
Conclusion
The moral of the story here is that all foods can be part of a balanced and nutritious eating pattern. So there is no need to categorize foods as “bad” or “good” even when it comes to carbohydrates. Pasta, potatoes, tortillas, rice, and bread are all useful additions to an anti-inflammatory diet that includes healthy fats, lean proteins, fruits and vegetables, and other foods that promote balance and variety.
