Carbohydrates in Food & Swelling

What is Edema?

According to Mayo Clinic, edema occurs when excess fluid becomes trapped in bodily tissues, which results in swelling of the affected area. Edema begins when blood vessels in the body begin to leak. Those leaked fluids build up in the surrounding tissues, causing body parts to become distended and tender.

Carbs and Inflammation

If you experience symptoms like puffy hands specifically after eating carbs, it may be due to repeated exposure to foods that can cause inflammation. Many people have inflammation without realizing it because inflammation presents itself in different ways. In some people, it appears as redness. In others, it shows as swelling.

The sugar in carbs is a culprit in food-related inflammation and swelling. Many carbs contain sugar, especially simple carbohydrates and simple sugars. Examples of simple sugars include fructose and glucose. Fructose is found in many processed foods, but it can also be found in fruits and vegetables. High- fructose corn syrup is another example of a simple sugar, and it can be found in many store-bought food items. Glucose is also found in fruits and vegetables, though the existing research on sugar and inflammation focuses on fructose.

Read more: Causes of Swollen Lower Legs and Feet

Swelling After Eating Carbs

While carbohydrates are not directly associated with causing edema, high sodium intake increases the risk. Some foods that are rich in carbs, such as pasta, bread and french fries, are also high in sodium. These processed foods have many health risks, and they may increase your chances of developing edema or worsen your existing symptoms of edema.

The balance of fluid can also contribute to swelling related to edema. According to MedlinePlus, too many fluids in the body (aka fluid imbalance) can be caused by too low or high levels of sodium and potassium as well as dehydration. When the body is dehydrated, it retains water. If your hands swell after eating sugar or you experience a puffy face after eating carbs, consider the combination of too much salt and dehydration as a possible cause of your swelling.

Swelling after eating carbs may be due to the quality and type of carbs rather than the quantity of them. According to Harvard Health Publishing, some carbs are healthier than others, so the amount of carbs you consume is less important than the type.

Read more: What Can I Eat or Drink to Reduce Swelling in My Feet & Ankles?

How to Prevent Swelling

If you experience swelling after eating carbs, it may be due to the type of food you are eating. If it is high in sodium and salt yet low in fiber, it may be a cause of your inflammation. To treat and prevent edema, you must stop the buildup of fluids in the affected area. This can be improved through diet, exercise and other lifestyle factors. If edema is of concern, talk to a doctor as it could be related to a serious underlying condition.

Harvard Health Publishing suggests adopting a low-sodium diet to prevent swelling related to edema. Sodium can cause the body to retain water, so opt for low-sodium foods. It is also suggested to avoid consuming too many fluids, as this can encourage water retention, which worsens swelling.

Other dietary habits that prevent edema include:

• Eliminating simple sugars and refined carbohydrates
• Choosing high-quality carbs that are high in fiber and from whole-grain sources
• Consuming foods that reduce inflammation

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