High Quality Carbohydrates May Boost Longevity and Healthy Aging in Women
A new study reveals that consuming high quality carbohydrates and dietary fiber during midlife can significantly increase the chances of healthy aging and living longer among women.
Study Highlights Key Role of Carbohydrate Quality
Researchers from Tufts University and Harvard T.H. Chan School of Public Health examined over 47,000 women aged 70–93 from the Nurses’ Health Study. The study found that women with higher intakes of whole grains, fruits, vegetables, legumes, and dietary fiber had up to a 37% greater chance of aging healthily.
Healthy Aging Defined
Healthy aging was characterized by good cognitive and physical function, sound mental health, and absence of 11 major chronic diseases. Of the participants, 3,706 met these criteria.
Complex Carbs vs. Refined Carbs
High quality or complex carbohydrates — found in whole grains, legumes, and fruits — are associated with improved health outcomes. In contrast, refined carbohydrates such as white bread and added sugars were linked to a 13% lower chance of healthy aging.
Expert Opinions Support the Findings
Dr. Mir Ali, a bariatric surgeon, and Dr. Sheryl Ross, an OB-GYN, both confirm the benefits of complex carbs. They note that these foods promote satiety, regulate blood sugar, and reduce inflammation — key factors in preventing diseases such as diabetes and heart disease.
Why Complex Carbohydrates Matter
Complex carbs provide essential nutrients, including:
- B Vitamins: Support blood clotting and vascular health.
- Potassium: Regulates blood sugar and pressure.
- Phytonutrients: Combat inflammation and oxidative stress.
- Magnesium & Omega-3: Boost longevity and metabolic function.
Best Sources of High Quality Carbohydrates
- Non-starchy vegetables (e.g., broccoli, spinach)
- Fruits (e.g., berries, apples)
- Legumes (e.g., lentils, chickpeas)
- Whole grains (e.g., oats, brown rice)
Not All Carbs Are Created Equal
Refined carbs cause insulin spikes that increase the risk of chronic diseases. This study helps reframe the conversation around carbs — highlighting the importance of nutrient-rich options over restrictive diets.
Limitations and Future Research
The study’s participants were mostly white health professionals, suggesting the need for broader research across diverse populations and in men.
Additional Tips for Healthy Aging
Besides diet, experts recommend:
- Regular physical activity: At least 150 minutes per week.
- Strength training: Twice a week to maintain muscle mass.
- Quality sleep: For immune and cognitive health.
- Social connections: To support emotional well-being.
Together, these strategies support a sustainable and balanced path to long-term health and longevity.
