A new study published in *JAMA Network Open* has revealed that consuming high-quality carbohydrates could help improve the aging process. The research suggests that eating the right types of carbs, especially in midlife, may significantly boost one’s chances of aging healthily.
The study focused on data from over 47,000 women who participated in the Nurses’ Health Study, a long-term research project. Researchers analyzed the participants’ carbohydrate intake, including refined carbs, high-quality unrefined carbs, and foods from whole grains, fruits, vegetables, legumes, and dietary fiber. They also looked for signs of healthy aging, which they defined as the absence of chronic diseases, good mental health, and no significant cognitive or physical issues.
According to the results, women who consumed high-quality carbs and plenty of fiber had up to a 37% greater chance of healthy aging. In contrast, those who consumed more refined carbs, such as added sugars, refined grains, and potatoes, along with starchy vegetables, had a 13% lower chance of healthy aging.
Experts believe that the high-quality carbs that promote healthy aging include foods like whole grains, fruits, vegetables, and legumes. These foods provide essential fiber, vitamins, and minerals, which are key to maintaining a healthy body and mind as we age. Additionally, they have a lower glycemic response, meaning they cause less of a spike in blood sugar compared to refined carbohydrates like white bread and pastries.
The positive impact of these foods on healthy aging may be attributed to their rich antioxidant content, which helps reduce inflammation and supports heart and brain health. Experts also point to the role of fiber in digestion, weight management, and gut health. These benefits, combined with stable blood sugar and insulin levels, are believed to help protect against chronic diseases like diabetes and cognitive decline.
On the other hand, experts advise limiting the intake of foods high in added sugars, as they can contribute to inflammation and other health issues. Instead, they recommend focusing on nutrient-dense carbohydrates, such as oats, quinoa, berries, leafy greens, and legumes like lentils and chickpeas. Complementing these foods with healthy fats, such as extra virgin olive oil and fatty fish, can enhance their protective effects.
While the study highlights the potential benefits of certain carbs for aging, experts emphasize that the key is moderation and making informed choices. Instead of fearing carbs, it’s important to select the right ones to support long-term health and well-being.
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