Dietary factors impacting inflammation: sugars, seed oils and ultraprocessed foods

By: Jane Oswari MS, CNS®, NBC-HWC and Andrew Oswari MD

Inflammation is a natural process initiated and regulated by the immune system. In
healthy conditions, it’s a protective, self-limiting response to injury, triggered by the
release of compounds that set off a cascade of healing events. Inflammation is
typically categorized as acute or chronic. Acute inflammation, like the redness and
swelling from a sprained ankle, is immediate and resolves quickly. Chronic
inflammation, however, is slower and persists over months or years—like ember
smoldering in a fire. Though less dramatic than acute inflammation, it can generate
significant damage, contributing to systemic conditions such as cardiovascular
disease, diabetes, cancer, autoimmune disorders, and cognitive decline.

Chronic inflammation can occur for a number of reasons. Some of these include:

A Food First Approach

Chronic inflammation has multiple causes, but diet and lifestyle are major players
acting as either pro-inflammatory or anti-inflammatory forces. Three key diet
factors stand out as “low-hanging fruit” for reducing inflammation:

• Sugar
• Seed Oils
• Ultra-processed Foods

Sugar
The glycocalyx, a protective layer on many cells (think of the sliminess of fish), it is
critical for smooth movement and barrier function in blood vessels, joints, skin,
kidneys, and intestines. It prevents issues like plaque buildup in arteries or cellular
dysfunction in conditions like leaky gut and osteoarthritis—both tied to inflammation.
Chronic high blood glucose (hyperglycemia), as seen in diabetes, is a known
inflammation driver. But even short bursts of hyperglycemia can harm the glycocalyx
and spark inflammation. Studies show glucose levels as low as 154 mg/dL for just 1
hours can cause damage lasting up to 7 days, altering gene expression and
weakening this protective shield. (1, 2, 3)

Seed Oils
Polyunsaturated fatty acids, including omega-3s and omega-6s, influence
inflammation. Omega-3s—found in salmon, flaxseeds, walnuts, sardines, chia seed,
oysters, and edamame—are well-known for their anti-inflammatory benefits. In
contrast, the Standard American Diet has skewed heavily toward omega-6s, largely
from seed oils like canola and soybean oil. Excessive omega-6 intake, especially with
low omega-3 consumption, promotes inflammation, oxidative stress, and metabolic
dysfunction (4, 5). Harsh processing methods (high heat, chemical solvents) further
degrade seed oils, producing harmful byproducts like trans fats and lipid peroxides
that amplify chronic disease risk (6, 7). Healthier alternatives like olive oil, avocado oil,
and coconut oil offer better stability and benefits. Cutting seed oils starts with
choosing stable cooking fats and checking ingredient labels.

Ultra-Processed Foods
Ultra-processed foods (UPFs) are industrial creations far removed from their natural
origins. A potato, for example, becomes a UPF when stripped of nutrients and loaded
with sugar, unhealthy fats (like seed oils), emulsifiers, and preservatives. Diets high in
UPFs are linked to elevated cardiovascular risk and inflammatory markers (8)
Additives like emulsifiers disrupt the gut barrier, contributing to leaky gut and
inflammation (9). High-fructose corn syrup (HFCS), introduced in 1957, is a prime
offender, driving inflammation and metabolic issues like high blood pressure
cholesterol, triglycerides, and fat accumulation (10, 11). Sweetened beverages are a
major HFCS source—a 12 oz can of Coke contains 39g of added sugar (almost 10
teaspoons) in the form of HFCS. A “healthy” alternative could be an 8 oz cup of
orange juice which doesn’t have HFCS but contains 22 grams of sugar (over 5
teaspoons).
Sauces, condiments, dressings, crackers, and canned fruit are common foods
containing HFCS and also hide sugar under names like dextrose, maltodextrin, and
sucralose. Reading nutrition and ingredient labels is key, as “sugar-free” claims often
mask these aliases.

Reducing sugar, seed oils, and UPFs can significantly dampen chronic inflammation
Eating foods close to their natural form is a simple, effective strategy. One patient at
the Chung Institute of Integrative Medicine had the psoriasis on her scalp healed
when she eliminated HFCS from her diet. Beyond diet, food sensitivities can also fuel
inflammation. Our practice can help identify these triggers with autonomic response
testing (ART) and address them through avoidance or Low Dose Immunotherapy (LDI)
—but cutting out these dietary culprits is a powerful first step.

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