New research found that the quality of carbohydrates consumed during midlife can have a major impact on healthy aging for older women.
The inclusion of fiber and “high-quality” carbs in one’s diet increased the chances of healthy aging by 37%.
The study defined “high-quality” carbs as those that come from whole grains, fruits, vegetables, and legumes.
There is an abundance of myths surrounding carbohydrates and their impact on overall health, influencing those on a weight loss quest or health journey to adopt a low-carb diet or even a no-carb diet. But not all carbs are bad for you, and new research finds that eating a certain type of carbohydrate may have incredible benefits for longevity, even assisting with healthy aging.
In a study published in JAMA Network Open, researchers sought to uncover whether carbohydrate intake in midlife was associated with healthy aging, specifically concerning chronic diseases, physical and cognitive function, and mental health.
Researchers analyzed data from 47, 513 women who completed the Nurses’ Health Study questionnaires between 1984 and 2016, including participants younger than 60 years old in 1984. Scientists analyzed data on each participant’s dietary intake, evaluating the types and total amount of carbohydrates consumed, including refined, high-quality (unrefined), and those from whole grains, fruits, vegetables, and legumes.
They examined this data through the lens of “healthy aging,” which they defined as surviving to the age of 70 years, being free of 11 major chronic diseases, having no impairment in memory or physical function, and being in good mental health.
The study found that eating “high-quality carbohydrates” during midlife was positively associated with increased odds of healthy aging and several areas of good health in older adulthood, by up to 37%. On the other hand, the study found that eating refined carbohydrates decreased the odds of healthy aging by 13%.
Researchers concluded that their findings suggest that consuming dietary fiber, high-quality, and refined carbohydrates may be important for overall health status in older adulthood.
But what are the “high-quality carbohydrates” and “refined carbohydrates” in question? The study defined “high-quality” carbs as complex carbohydrates that come from whole grains, fruits, vegetables, and legumes, as well as total dietary fiber. When discussing refined carbohydrates, the study refers to carbohydrates that come from processed foods like bread, pasta, white rice, pizza, pastries, soda, added sugar, bread rolls, and cake.
While this study linked high-quality carbohydrates to healthy aging, experts have long touted the overall benefits of complex carbohydrates over the refined variety. Complex carbohydrates are essential to bodily function, helping us feel full and satisfied, optimizing brain function, and maintaining consistent blood sugar levels.
These carbohydrates are rich in essential vitamins, nutrients, and dietary fiber, but processed (a.k.a. refined) carbohydrates are altered in the process of turning them into packaged, “better-tasting” foods with a longer shelf-life, Julie Smith, R.D., a registered dietitian at The University of Toledo Medical Center previously told Prevention. These refined carbohydrates are full of starch and sugar, but have very little (if any) of the nutrients and fiber that our bodies need.
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