These 5 Surprising Carbohydrates That Help Reduce Inflammation, According to Dietitians

Understanding the Role of Inflammation and Carbohydrates

Inflammation is a necessary bodily process. It protects the body against bacteria and viruses, while also aiding in the healing of wounds. Long-term inflammation generally leads to the development of various health problems. Chronic inflammation is associated with conditions such as heart disease, diabetes, high blood pressure, cancer, and arthritis.

This phenomenon is very widespread, with chronic inflammatory diseases contributing to more than half of all deaths worldwide. About three out of five people die from a chronic disease linked to inflammation. It is possible to keep inflammation at bay by adopting proactive health habits, particularly through a mindful diet.

A common misconception suggests that avoiding carbohydrates is the way to achieve this. Nutrition experts refute this approach, emphasizing that carbohydrates are not inherently inflammatory. The fiber and antioxidants found in certain carbohydrates play a key role in reducing inflammation. Experts recommend prioritizing buckwheat, oats, purple potatoes, sorghum, and spelt.

1. Buckwheat

Wendy Jo Peterson, who holds a Master of Science degree, is a Registered Dietitian Nutritionist (RDN) and cookbook author, and advocates for the inclusion of whole grains in a balanced daily diet. Living in Germany, she observes that most breads in Europe are made from ancient grains, such as buckwheat. These breads contain more fiber than their wheat-based counterparts commonly found in the United States. One hundred grams of buckwheat flour provides ten grams of fiber, compared to three grams in all-purpose wheat flour—more than three times as much.

This gluten-free grain contains phytochemicals—rutin and quercetin—which are antioxidants known for their ability to reduce inflammation. Scientific research highlights the anti-inflammatory effects of buckwheat, along with other potential health benefits. Antioxidants protect the body against external stressors and long-term damage, which contribute to the development of diabetes and high blood pressure. Regular consumption of antioxidant-rich foods helps prevent and reduce inflammation associated with these conditions.

To incorporate this food into your diet, the dietitian suggests a gradual approach. “Start by replacing half the wheat flour with buckwheat in foods such as pancakes, waffles, crackers, and tortillas,” recommends Wendy Jo Peterson. “Or, experiment with buckwheat groats to make a delicious breakfast porridge.”

2. Oats

Oats are an affordable whole grain that is a staple in the diets of many cultures. This product has the advantage of keeping well at room temperature for a long time, making it easy to store. Oats can be easily incorporated into both sweet and savory dishes. The beta-glucan fiber found in this grain is known for its cholesterol-lowering effects. Oats provide phenols, which help reduce free radicals in the body.

The accumulation of free radicals leads to inflammation over time. Exposure to these molecules is a daily and unavoidable part of life, even for people who exercise regularly, eat a balanced diet, and do not smoke. A diet rich in foods containing phenols, such as oats, helps combat these free radicals by neutralizing them before inflammation sets in.

One cup of cooked oats provides eight grams of filling fiber for about three hundred calories. This grain is a good source of iron, potassium, magnesium, and zinc. You can grind whole oats into flour for baking, or use the flakes directly in savory dishes.

3. Purple potatoes

Contrary to some common beliefs, potatoes are a valuable addition to a well-balanced diet. Research indicates that purple potatoes, in particular, have anti-inflammatory effects. This property is partly due to the presence of powerful antioxidants in their composition.

Lauren Manaker, M.S., a Registered Dietitian (RDN) and Licensed Dietitian (LD), explains the nutritional composition of this tuber. "The purple color comes from a high concentration of antioxidants—namely phenols, anthocyanins, and carotenoids—a powerful trio that helps rid the body of free radicals," explains the specialist.

The dietitian outlines the nutritional benefits of this food. "In addition, purple potatoes are a natural source of carbohydrates that provide fiber, vitamins, and unique antioxidants." Three small "baby" purple potatoes contain ninety calories, twenty grams of carbohydrates, and two grams of fiber, making this vegetable a valuable component of a balanced diet.

4. Sorghum

Quinoa, while popular, now shares the spotlight with a lesser-known ancient grain that boasts a remarkable nutritional profile: sorghum. “Sorghum is an ancient grain that is naturally gluten-free and contains bioactive compounds that provide anti-inflammatory effects,” notes Lauren Manaker.

Like the other foods on this list, research suggests that the antioxidants in sorghum—including phenolic acids and flavonoids—fight off foreign invaders and free radicals. The damage caused by these elements over time contributes to diabetes, inflammation, and other health issues.

Sorghum is high in fiber. One cup of cooked sorghum provides 13 grams. Try experimenting with new recipes by occasionally substituting sorghum for quinoa and rice in your grain-based dishes.

5. Spelt

Spelt is an ancient cousin of wheat, widely used in German baking, according to Wendy Jo Peterson. The dietitian explains the composition of this grain. “It is lower in gluten than wheat flour, but it still contains gluten. Although spelt is not suitable for people with celiac disease, those with wheat intolerances can often tolerate spelt,” she explains. Individuals with intolerances should consult a healthcare professional before trying spelt.

This food maximizes the nutritional value of every bite. Half a cup of cooked spelt provides four grams of fiber for just over 125 calories. Wendy Jo Peterson points out that this grain contains manganese, B vitamins, and copper.

To incorporate this food into your diet, the expert recommends buying spelt flour or whole spelt grains to benefit from their nutrients. Spelt grains are prepared and cooked in a similar way to farro. For baking, she recommends starting by replacing half of the all-purpose flour with spelt flour in your usual recipes.

The Mechanisms Linking Carbohydrates to Inflammation

Certain carbohydrates do indeed contribute to inflammation, proving that not all foods in this category are created equal. Refined carbohydrates, made from refined white flour, are identified as the main culprits. This category includes crackers, pastries, cookies, white bread, and white pasta. There’s no need to completely ban these foods—no expert is here to act as a food police. The goal is to prioritize carbohydrates that research links to reduced inflammation. These options include whole grains such as buckwheat, oats, quinoa, and bulgur, as well as starchy vegetables like potatoes.

A systematic review found that replacing refined grains with whole grains has a significant effect on reducing at least one inflammatory marker. The researchers examined thirty-one studies and noted that dietary fiber is the primary nutrient in whole grains responsible for their anti-inflammatory benefits. Other supportive nutrients, such as phytochemicals, fatty acids, vitamins, and minerals, play a key role.

Fiber combats inflammation in several ways. It promotes a prolonged feeling of fullness, supporting a healthy body weight. Fiber acts as a prebiotic, providing nourishment to beneficial gut bacteria to help them thrive and multiply. A healthy gut microbiome helps reduce inflammation throughout the body.

Source: eatingwell.com

These 5 Surprising Carbohydrates That Help Reduce Inflammation, According to Dietitians