5 inflammation myths one should stop believing and tips to understand the condition better

Doctors frequently identify inflammation as the fundamental cause behind chronic diseases, including heart disease, diabetes and arthritis. Broadly speaking, inflammation is the body's beneficial immune response to harmful stimuli like infections or injuries, but it can become damaging if it's chronic or affects health tissues. However, incorrect information about its causes and treatments has generated widespread confusion. Here are 5 such myths about inflammation that one needs to stop believing, according to science...

Many people believe seed oils contain toxic substances, which trigger inflammation in the body. Scientific research presents a more detailed understanding of this matter. The human body receives beneficial omega-3 fatty acids and antioxidants from cold-pressed oils, such as mustard, despite some animal studies showing seed oil inflammation when processed or heated excessively. The use of fresh cold-pressed oils for cooking becomes safer, when you avoid overheating the oil. Rotating oils also helps, especially when you learn about the smoke point of each oil for different uses like frying, grilling, seasoning etc.

Carbs have always earned a bad reputation in the diet world. Not all carbohydrates have the same effect on inflammation. Studies show that diets high in refined carbohydrates and sugars are linked to increased inflammation and higher risk of diseases like obesity and diabetes. However, carbohydrates rich in fiber and with low glycemic index - such as whole grains, legumes, fruits, and vegetables - may actually reduce markers of inflammation. These high-quality carbs improve gut health and balance blood sugar, which helps keep inflammation in check. It’s the type and quality of carbs, not carbs in general, that matter most.

The belief that all types of sugar lead to inflammation is not true, because different sugar sources affect the body differently. The consumption of added sugars in sodas, candy and baked goods leads to blood sugar spikes, which create inflammation through insulin resistance and oxidative stress. The natural sugars present in whole fruits contain fiber, vitamins and antioxidants, which help the body process sugar correctly and reduce inflammation. The consumption of whole fruits does not lead to inflammation, because they contain beneficial compounds which make them suitable for a healthy diet, but people should restrict their intake of added sugars.

Nightshade vegetables including tomatoes, potatoes, eggplants and peppers, face incorrect accusations about triggering inflammation in the body. Scientific research demonstrates that nightshade vegetables contain multiple antioxidants, vitamins and anti-inflammatory compounds which benefit human health. The majority of people do not experience inflammation when they consume nightshade vegetables. Autoimmune conditions affect a limited number of people who develop sensitivities to nightshades. People without specific health issues can safely include nightshades in their anti-inflammatory diet.

Research indicates that dairy products create different effects on inflammation in human bodies. The probiotics present in fermented dairy products such as, dahi, yogurt and kefir, help decrease inflammation while supporting digestive system health. The bioactive compounds in milk and cheese possess anti-inflammatory properties, which benefit human health. People with lactose intolerance or allergies, may experience inflammation from dairy consumption, but most individuals who eat moderate amounts of good-quality dairy products, will not experience increased inflammation. People should not cut out dairy from their diet, unless their doctor recommends it for inflammation management.

A diet consisting of vegetables, fruits, nuts, seeds, whole grains and fatty fish should form the basis of your diet. The antioxidants and anti-inflammatory nutrients found in these foods help protect your body.

Regular physical activity combined with exercise will help you decrease inflammation markers, while strengthening your immune system.

People should use mindfulness practices, meditation and relaxation techniques to fight inflammation that develops from persistent stress.

Getting 7 to 9 hours of quality sleep each night, supports your body's natural repair mechanisms. The body experiences increased systemic inflammation when people smoke and drink alcohol in excess.

References

5 Inflammation Myths You Should Stop Believing, According to Science

https://www.eatingwell.com/inflammation-myths-to-stop-believing-8740999

Nikooyeh B, et al. "Added γ-oryzanol boosted anti-inflammatory effects of canola oil in adults with type 2 diabetes." Clinical trial, 2024.

Atefi M, et al. "The effects of canola and olive oils on insulin resistance and inflammation in women with type 2 diabetes." Nutrition Journal, 2018.

EatingWell. "Inflammation Myths To Stop Believing." https://www.eatingwell.com/inflammation-myths-to-stop-believing-8740999

Healthline. "Is Canola Oil Good for You, or Bad?" 2019.

Healthline. "Foods That Cause Inflammation." 2019.

PMC. "Our Hidden Enemy: Ultra-Processed Foods, Inflammation & Chronic Disease." 2023.

Arthritis Foundation. "8 Food Ingredients That Can Cause Inflammation." 2023.

Cleveland Clinic. "What is Inflammation?" https://my.clevelandclinic.org/health/articles/24868-inflammation

Medanta. "Pancreatitis: What it is, Symptoms, Causes, and Treatments." 2023.

HCG Oncology. "How to Keep Pancreas Healthy: Tips and Strategies." 2025.

Disclaimer: This article is informational only and not a substitute for medical advice