High-quality carbs and fiber linked to healthier aging in women, study finds

Carbohydrates have often been demonized in the world of nutrition, but a recent study from Tufts University suggests that not all carbs are created equal. In fact, some carbohydrates, particularly those high in fiber and of high quality, can have significant benefits for older women.

The study, published in the journal JAMA Network Open, focused on the relationship between dietary habits and health outcomes among older women. The researchers defined “healthy aging” as the absence of major chronic diseases, cognitive and physical impairments, and good mental health.

Lead author Andres Ardisson Korat, a scientist at Tufts University’s HNRCA, emphasized the importance of consuming dietary fiber and high-quality carbohydrates, such as those found in fruits, vegetables, whole grains, and legumes. These types of carbohydrates were associated with positive health status in older adulthood, including the absence of chronic diseases and good physical and cognitive function.

The study, which analyzed data from the Nurses’ Health Study, found that women who consumed higher amounts of total carbohydrates, high-quality carbohydrates, and dietary fiber were more likely to have healthy aging and better overall wellness. On the other hand, consuming refined carbohydrates and starchy vegetables was associated with a reduced chance of healthy aging.

Melanie Avalon, a health influencer and biohacker, highlighted the importance of focusing on the quality of carbohydrates rather than just the quantity. She noted that replacing just 5% of calories from carbohydrates with protein was associated with lower odds of healthy aging, emphasizing the need for whole, unprocessed foods in the diet.

The study also touched on the role of polyunsaturated fatty acids (PUFAs) in healthy aging, suggesting that higher intake of these fats may be beneficial. Avalon recommended prioritizing fiber-rich foods and minimizing refined carbohydrates to support healthy aging and reduce the risk of chronic disease.

While the study had limitations, such as a predominantly white female participant group, the researchers called for more diverse studies to further explore the impact of dietary fiber and high-quality carbs on healthy aging. Ultimately, personalized nutrition, combined with other lifestyle factors like exercise, sleep, stress management, and social connection, may be key to thriving as we age.

In conclusion, the study sheds light on the importance of choosing the right types of carbohydrates for optimal health and aging. By focusing on whole, unprocessed foods and incorporating fiber-rich choices into our diets, we can support healthy aging and overall wellness.