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Time of India
2 hours ago
- Health
- Time of India
Wish to age gracefully? Your midlife might be the last call to shape a healthier future, new research warns
Aging might be inevitable, but how you age could be entirely in your hands. A new wave of research from top global institutions reveals that the secret to a healthier, more resilient older self may lie in the choices you make during your forties and fifties—particularly when it comes to diet, weight, and lifestyle. According to a report on Vice , scientists from Finland's University of Helsinki and University of Turku, along with University College London, have found that shedding excess weight in midlife—without relying on surgery or medication—can drastically reduce the risk of chronic illness later in life. Their study, based on over 23,000 people, suggests that simply returning to a healthy weight can offer long-term health rewards, extending far beyond just staving off diabetes. The Carb Code: Good vs. Bad in Midlife It's not just about losing weight—it's about eating smart. According to parallel research from Tufts University and Harvard University, the kind of carbohydrates you consume in your middle years can greatly influence your chances of aging well. Their study, which followed more than 47,000 women, draws a clear line between the 'good carbs' that promote healthy aging and the 'bad carbs' that sabotage it. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Many Are Watching Tariffs - Few Are Watching What Nvidia Just Launched Seeking Alpha Read Now Undo Diets rich in high-quality carbohydrates from whole grains, fruits, vegetables, legumes, and dietary fiber were linked to a significantly higher likelihood—between 6 and 37 percent—of aging healthily. These benefits extended across both physical and mental health domains. On the flip side, midlife diets packed with refined carbs, added sugars, and processed grains were associated with a 13 percent lower chance of maintaining health and vitality in older age. iStock Diets rich in high-quality carbohydrates from whole grains, fruits, vegetables, legumes, and dietary fiber were linked to a significantly higher likelihood of aging healthily. (Representational image: iStock) Midlife: The Make-or-Break Decade for Your Body's Future 'We've all heard that different carbohydrates can affect health differently,' said Andres Ardisson Korat of Tufts. 'But rather than just look at the immediate effects of these macronutrients, we wanted to understand what they might mean for good health 30 years later.' MORE STORIES FOR YOU ✕ « Back to recommendation stories I don't want to see these stories because They are not relevant to me They disrupt the reading flow Others SUBMIT Harvard's Qi Sun reinforced that the findings strengthen existing evidence: fruits, vegetables, legumes, and whole grains aren't just good for now—they're building blocks for a physically and cognitively strong future. In other words, midlife might not just be the midpoint—it could be the last chance to turn your future health around. So if you're in your 40s or 50s and aiming to age without regret, it's time to rethink that plate. Your 70-year-old self will thank you.
Yahoo
3 days ago
- Health
- Yahoo
Carbohydrates and fiber linked to healthier aging in some groups, study finds
Carbohydrates may have gotten a bad rap, but a new study from Tufts University finds that some are better than others — and that older women in particular could reap the benefits. The research, which was recently published in the journal JAMA Network Open, found that daily consumption of fiber and "high-quality" carbs in midlife can contribute to healthier aging and overall better wellness among older females. The researchers defined "healthy aging" as "the absence of 11 major chronic diseases, lack of cognitive and physical function impairments, and having good mental health." Experts Reveal Hidden Ways Sugar Accelerates Aging Beyond Just Weight Gain The study was led by researchers from the Jean Mayer USDA Human Nutrition Research Center on Aging (HNRCA) at Tufts University and Harvard T.H. Chan School of Public Health. "The main takeaway of the study is that consuming dietary fiber and high-quality carbohydrates — those from fruits, vegetables, whole grains and legumes — is associated with positive health status in older adulthood," lead author Andres Ardisson Korat, a scientist at HNRCA, told Fox News Digital. Read On The Fox News App "This includes the absence of chronic diseases and good physical and cognitive function." The researchers collected data from the Nurses' Health Study, in which 47,000 women reported their dietary habits and health outcomes between 1984 and 2016, according to a Tufts press release. The women ranged in age from 70 to 93 by the end of the study period. Eating This Breakfast Food Could Help You Live Longer, Study Suggests The researchers looked at the women's consumption of dietary fiber, total carbohydrates, refined carbohydrates, high-quality (unrefined) carbohydrates, and carbohydrates from whole grains, fruits, vegetables and legumes. They also analyzed glycemic index (each food's score indicating how much it raises blood sugar) and glycemic load, which also takes into account portion size to provide a more accurate measure of each food's impact on blood sugar. Women who consumed higher amounts of total carbohydrates; high-quality carbohydrates from whole grains, fruits, vegetables and legumes; and total dietary fiber in midlife were 6% to 37% more likely to have healthy aging and to score higher in several areas of mental and physical wellness, the study found. Conversely, consuming refined carbohydrates — which come from added sugars, refined grains and potatoes — and starchy vegetables resulted in a 13% reduced chance of healthy aging. "This study reinforces something many of us intuitively feel: quality matters," noted Melanie Avalon, a health influencer, entrepreneur and biohacker based in Atlanta, Georgia. "It's not just about 'carbs versus fats versus protein' — it's about the kind of carbs you're eating." Avalon, who was not involved in the research, discussed some of the more notable findings with Fox News Digital. "Perhaps most surprising was the finding that replacing just 5% of calories from carbohydrates with protein (from either plant or animal sources) was associated with lower odds of healthy aging by 7% to 37%," she said. Healthy Eating In Middle Age Has This Key Longevity Benefit Avalon also noted that when carbohydrates were segmented by type — processed versus unprocessed — the associations with healthy aging were independent of BMI (body mass index), a metric typically closely linked to metabolic health. "This suggests the effects of carbohydrate quality on healthy aging were not solely explained by weight-loss effects," she said. The study also briefly touched on the controversial topic of seed oils. "It found that higher intake of polyunsaturated fatty acids (PUFAs) — which are commonly found in seed oils — was linked to decreased odds of healthy aging, adding nuance to the ongoing debate," Avalon added. Based on the study findings, the biohacker recommends favoring whole, unprocessed foods, including fruits, vegetables, legumes and whole grains. "Shop the perimeter of the grocery store for produce and whole grains, as well as the freezer aisles for frozen fruit and vegetables," she suggested. "Consider dipping into the aisles only for pantry staples like canned legumes." For those who tolerate grains, people can reap the benefits of foods like quinoa, brown rice, oats and whole wheat products, Avalon noted. "Prioritize fiber-rich foods and minimize refined carbohydrates like white bread, sugary beverages and ultraprocessed snacks." "These shifts can meaningfully support healthy aging and reduce the risk of chronic disease." One chief limitation of the study is that the participants were mainly white female healthcare workers. "Because of the observational nature of the study, we cannot rule out confounding by other variables," Korat said. "We would have liked to have data on men to evaluate the associations in this group." Click Here To Sign Up For Our Health Newsletter The researchers called for more diverse studies that look closer at how dietary fiber and high-quality carbs contribute to healthy aging. "We hope our findings help inform consumers about the importance of healthy diets in the promotion of healthy aging," Korat added. "The more we can understand about healthy aging, the more science can help people live healthier for longer." Avalon added that while diet is "foundational," it's just one piece of the "healthy aging puzzle." For more Health articles, visit "Exercise, sleep, stress management and social connection all play a role," she said. "Ultimately, personalized nutrition, grounded in both science and self-awareness, may be key to thriving across the decades."Original article source: Carbohydrates and fiber linked to healthier aging in some groups, study finds
Fox News
3 days ago
- Health
- Fox News
Carbohydrates and fiber linked to healthier aging in some groups, study finds
Carbohydrates may have gotten a bad rap, but a new study from Tufts University finds that some are better than others — and that older women in particular could reap the benefits. The research, which was recently published in the journal JAMA Network Open, found that daily consumption of fiber and "high-quality" carbs in midlife can contribute to healthier aging and overall better wellness among older females. The researchers defined "healthy aging" as "the absence of 11 major chronic diseases, lack of cognitive and physical function impairments, and having good mental health." The study was led by researchers from the Jean Mayer USDA Human Nutrition Research Center on Aging (HNRCA) at Tufts University and Harvard T.H. Chan School of Public Health. "The main takeaway of the study is that consuming dietary fiber and high-quality carbohydrates — those from fruits, vegetables, whole grains and legumes — is associated with positive health status in older adulthood," lead author Andres Ardisson Korat, a scientist at HNRCA, told Fox News Digital. "This includes the absence of chronic diseases and good physical and cognitive function." The researchers collected data from the Nurses' Health Study, in which 47,000 women reported their dietary habits and health outcomes between 1984 and 2016, according to a Tufts press release. The women ranged in age from 70 to 93 by the end of the study period. The researchers looked at the women's consumption of dietary fiber, total carbohydrates, refined carbohydrates, high-quality (unrefined) carbohydrates, and carbohydrates from whole grains, fruits, vegetables and legumes. They also analyzed glycemic index (each food's score indicating how much it raises blood sugar) and glycemic load, which also takes into account portion size to provide a more accurate measure of each food's impact on blood sugar. "It's not just about 'carbs versus fats versus protein' — it's about what kind of carbs you're eating." Women who consumed higher amounts of total carbohydrates; high-quality carbohydrates from whole grains, fruits, vegetables and legumes; and total dietary fiber in midlife were 6% to 37% more likely to have healthy aging and to score higher in several areas of mental and physical wellness, the study found. Conversely, consuming refined carbohydrates — which come from added sugars, refined grains and potatoes — and starchy vegetables resulted in a 13% reduced chance of healthy aging. "This study reinforces something many of us intuitively feel: quality matters," noted Melanie Avalon, a health influencer, entrepreneur and biohacker based in Atlanta, Georgia. "It's not just about 'carbs versus fats versus protein' — it's about the kind of carbs you're eating." Avalon, who was not involved in the research, discussed some of the more notable findings with Fox News Digital. "Perhaps most surprising was the finding that replacing just 5% of calories from carbohydrates with protein (from either plant or animal sources) was associated with lower odds of healthy aging by 7% to 37%," she said. Avalon also noted that when carbohydrates were segmented by type — processed versus unprocessed — the associations with healthy aging were independent of BMI (body mass index), a metric typically closely linked to metabolic health. "This suggests the effects of carbohydrate quality on healthy aging were not solely explained by weight-loss effects," she said. The study also briefly touched on the controversial topic of seed oils. "It found that higher intake of polyunsaturated fatty acids (PUFAs) — which are commonly found in seed oils — was linked to decreased odds of healthy aging, adding nuance to the ongoing debate," Avalon added. Based on the study findings, the biohacker recommends favoring whole, unprocessed foods, including fruits, vegetables, legumes and whole grains. "Shop the perimeter of the grocery store for produce and whole grains, as well as the freezer aisles for frozen fruit and vegetables," she suggested. "Consider dipping into the aisles only for pantry staples like canned legumes." For those who tolerate grains, people can reap the benefits of foods like quinoa, brown rice, oats and whole wheat products, Avalon noted. "Prioritize fiber-rich foods and minimize refined carbohydrates like white bread, sugary beverages and ultraprocessed snacks." "These shifts can meaningfully support healthy aging and reduce the risk of chronic disease." One chief limitation of the study is that the participants were mainly white female healthcare workers. "Because of the observational nature of the study, we cannot rule out confounding by other variables," Korat said. "We would have liked to have data on men to evaluate the associations in this group." The researchers called for more diverse studies that look closer at how dietary fiber and high-quality carbs contribute to healthy aging. "We hope our findings help inform consumers about the importance of healthy diets in the promotion of healthy aging," Korat added. "Personalized nutrition, grounded in both science and self-awareness, may be key to thriving across the decades." "The more we can understand about healthy aging, the more science can help people live healthier for longer." Avalon added that while diet is "foundational," it's just one piece of the "healthy aging puzzle." For more Health articles, visit "Exercise, sleep, stress management and social connection all play a role," she said. "Ultimately, personalized nutrition, grounded in both science and self-awareness, may be key to thriving across the decades."
Medical News Today
20-05-2025
- Health
- Medical News Today
Could carb quality affect how a person ages?
Carbohydrate quality may be an important factor in healthy aging, a new study studies show there are many things that people can do to help them age healthier, such as eating a healthy and balanced diet. A new study found that dietary fiber and the quality of carbohydrates consumed during midlife can have a major impact on healthy aging for older women. The findings indicated that high quality carbohydrates from sources such as whole grains, vegetables, and legumes, and total dietary fiber was linked to up to a 37% better chance of healthy aging. Everyone everywhere is on a mission to age in the healthiest way possible. 'Aging healthily is important for older adults to lead fulfilling and independent lives and to fully engage in many personal and family activities,' Andres Ardisson Korat, ScD, scientist II at the Jean Mayer USDA Human Nutrition Research Center on Aging (HNRCA) at Tufts University in Massachusetts, told Medical News Today . 'To do this, older adults benefit from being free of major chronic diseases, preserving good physical and cognitive function, and keeping good mental health status.' 'Additionally, any limitations or disabilities place care-giving burdens on loved ones/family members, and are costly to manage (i.e., the cost of medical visits, medications, caregivers, etc.),' Ardisson Korat continued. 'These limitations add up in terms of loss of productive time and added medical and treatment costs.' Ardisson Korat is the lead author of a new study that offers more insight on what to eat to age healthily. He and his team found that how much dietary fiber and the quality of carbohydrates consumed during midlife can have a major impact on healthy aging for older women. The findings were recently published in the journal JAMA Network Open . For this study, researchers analyzed diet and health data from more than 47,000 women who completed the Nurses' Health Study questionnaires between 1984 and 2016. By 2016, participants ranged in age from 70 to 93. Scientists included data on each participant's dietary fiber intake and evaluated the types of total amount of carbohydrates participants consumed and their quality: 'Carbohydrates contribute about half of our total calorie intake, and come in many different forms (i.e., refined, complex, simple sugars, dietary fiber) and from many sources (refined grains, added sugars, fruits, vegetables, whole-grains, potatoes, etc.) with many health implications,' Ardisson Korat explained. 'We know that consumption of different types of carbohydrates has implications in the risk of developing and dying from many chronic diseases; however, they [have] not examined the role of dietary carbohydrates and carbohydrate quality in healthy aging,' he added. At the study's conclusion, researchers found that focusing on eating high-quality carbohydrates from whole grains, fruits, vegetables, and legumes, and total dietary fiber in midlife, correlated to a 6-37% better chance of healthy aging. 'Consuming high quality carbohydrates, those from fruits, vegetables, whole grains, and legumes, can increase our likelihood of aging healthily,' Ardisson Korat said. 'What's more, consuming carbohydrates from these sources increases our chances of avoiding chronic diseases and preserving good physical and cognitive function into older adulthood.' Scientists also found that eating more refined carbohydrates led to a 13% lower chance for healthy aging and eating more starchy vegetables — such as potatoes and corn — led to a 10% lower chance. 'Dietary carbohydrate quality is important for healthy aging,' Ardisson Korat explained. 'Our study showed that consuming high quality carbohydrates is favorably linked with healthy aging, and on the same line, consuming carbohydrates from refined sources (i.e., refined grains, added sugars) is linked to lower chances of becoming a healthy ager.' High quality vs. refined carbs 'What's more, in this study, we looked at the relationship between increasing high-quality carbohydrates while decreasing refined carbohydrates (in a substitution analysis) with healthy aging. We found that this replacement — more high-quality carbohydrates, less refined carbohydrates — is associated with 16% higher likelihood of becoming a healthy ager.' — Ardisson Korat, lead author MNT spoke with Sheryl Ross, MD, a board certified OB/GYN and Women's Health Expert at Providence Saint John's Health Center in Santa Monica, CA, about this study. Ross commented that the findings in this relevant study are unexpected but not surprising. 'Now there is a large sample size study to show eating high-quality carbohydrates including whole grains, fruits, vegetables and legumes with high fiber, support healthy aging,' she explained. 'There is an appropriate saying, 'genetics loads the gun, and lifestyle pulls the trigger.' This analogy highlights how genetic predispositions to certain medical conditions may be your destiny, but healthy lifestyle changes can minimize the effects on aging.' Habits that speed up aging 'Harmful, and avoidable, lifestyle habits include smoking, inactivity, eating an unhealthy diet (including fast food!), [e]xcessive alcohol consumption , and not sleeping well contribute to heart disease, high blood pressure, high cholesterol, certain cancers, and cognitive decline.' — Sheryl Ross, MD 'Lifestyle modifications including eating a healthy diet, regular exercising, limiting alcohol consumption, sleeping seven hours a night, minimizing stress, and not smoking are ways to improve your longevity and support healthy aging,' Ross added. 'Controlling positive lifestyle modifications prevent chronic medical complications which supports a better quality of life and healthy aging.' MNT also spoke with Monique Richard, MS, RDN, LDN, a registered dietitian nutritionist and owner of Nutrition-In-Sight, for her top tips on how readers can eat the healthiest types of carbohydrates possible. 'Keep in mind that not all carbohydrates are created equal. Looking at ingredients and understanding food groups will be important in making optimal choices,' Richard explained. When it comes to eating healthy, high quality carbs, Richard recommended that readers look for: Fresh produce: Prepare and consume in ways that minimally degrade phytonutrients such as raw in salads, lightly steamed or blanched, sautéed, roasted or grilled. Prepare and consume in ways that minimally degrade phytonutrients such as raw in salads, lightly steamed or blanched, sautéed, roasted or grilled. Choose Whole Grains: Look for 'whole rye' or ''whole oat' as ingredients in breads, cereals, and pastas. Look for 'whole rye' or ''whole oat' as ingredients in breads, cereals, and pastas. Shake Things Up: Alternate preparing more traditional and common whole grains with alternative options — or mix them together, try sorghum, barley, bulgur, millet, spelt, farro, or freekeh. Alternate preparing more traditional and common whole grains with alternative options — or mix them together, try sorghum, barley, bulgur, millet, spelt, farro, or freekeh. Resistant Starch: It can be found in cooled potatoes, rice, and pasta, as well as green bananas, beans, legumes, and nuts and seeds. Foods in this category are lower on the glycemic index and can feed our gut microbiota. It can be found in cooled potatoes, rice, and pasta, as well as green bananas, beans, legumes, and nuts and seeds. Foods in this category are lower on the glycemic index and can feed our gut microbiota. Snack Right: A convenient way to add in more fiber throughout the day is with snacks such as dried fruit (without added sugar), nuts such as walnuts, almonds, and peanuts, and seeds like sunflower kernels, pumpkin seeds, chia seeds, and flaxseed. Don't Forget Pulses: Adding beans, lentils, and peas to salads or soups or m aking dips or spreads—hummus or refried beans—can be a great way to add more fiber and nutrients to meals and side dishes in an inexpensive and tasty way. aking dips or spreads—hummus or refried beans—can be a great way to add more fiber and nutrients to meals and side dishes in an inexpensive and tasty way. Get Out of Your Comfort Zone: Try new methods of cooking, seasoning, or side dishes from cultures other than your own. Explore a new vegetable, fruit, or whole grain once a week or once a month. 'You wouldn't ask a stranger to advise you on your retirement portfolio so why get health and nutrition advice from TikTok or IG?' Richard added. 'Seek out a registered dietitian nutritionist to help clarify what makes sense for your health and nutritional needs.' Nutrition / Diet Seniors / Aging antiaging
Arab Times
19-05-2025
- Health
- Arab Times
High-quality carbs and fiber in midlife lead to better aging in women: study
NEW YORK, May 19: Aging is a natural process that often comes with slowing down, health challenges, and mental or physical decline. However, new research suggests that the choices women make in midlife, particularly regarding their diet, can significantly influence how well they age. A study published in JAMA Network Open, conducted by Tufts University and Harvard T.H. Chan School of Public Health, highlights the critical role of carbohydrates and fiber in determining long-term health outcomes. The research focused on the impact of different types of carbs, emphasizing that not all carbohydrates are the same. While some can provide energy and health benefits, others might have detrimental effects, particularly in the long term. "We wanted to explore how different types of carbohydrates could affect health 30 years down the line, rather than just their immediate impact on weight, energy, or blood sugar," said lead author Andres Ardisson Korat. The study tracked the diets of 47,000 women, ages 70 to 93, over three decades starting in 1984. Researchers examined their intake of refined carbs, high-quality carbs, and fiber, aiming to identify dietary factors linked to healthy aging. The goal of healthy aging, as defined by the researchers, is reaching 70 without major chronic diseases, maintaining cognitive function, staying physically capable, and feeling mentally well. Among the 47,000 women, only 3,706 fit the definition of healthy aging. What set these women apart? Their diet. Women who consumed more high-quality carbs, such as whole grains, fruits, vegetables, and legumes, were far more likely to age well. In fact, women who increased their intake of high-quality carbs by just 10% saw a 31% improvement in their chances of healthy aging. Conversely, those who consumed more refined carbs, like sugary snacks and white bread, experienced a 13% decrease in their odds of aging well. Senior author Qi Sun noted, 'Our results align with previous studies linking the consumption of fruits, vegetables, whole grains, and legumes to lower chronic disease risks. Now, we see these dietary patterns associated with better physical and cognitive health.' Fiber, too, played a pivotal role. Increased fiber intake was linked to a 17% higher chance of aging healthily. Breaking it down, fruit fiber increased healthy aging odds by 14%, vegetable fiber by 11%, and cereal fiber by 7%. Women who consumed more fiber showed stronger memories, better physical health, and fewer mental health issues. The study also explored the role of the glycemic index (GI) and glycemic load (GL). Foods with high GI, which raise blood sugar rapidly, are generally less favorable for aging well. Interestingly, high-GL foods were associated with better mental health, but this link disappeared when fiber intake was factored in, suggesting that fiber may counteract some of the negative effects of high-GI foods. The study's findings underline the importance of swapping refined carbs for high-quality alternatives. Women who made this change saw an 8% to 16% improvement in their chances of aging well. This underscores the broader trend of connecting midlife dietary choices to quality of life in later years. Dr. Korat emphasized, "This study highlights the connection between food choices in midlife and quality of life later on. The more we understand about healthy aging, the better science can help people live healthier, longer lives." The research followed women for over 30 years, showing that small, consistent changes in diet — such as eating more whole grains, fruits, and vegetables — can have a profound impact on aging. The study participants, mostly white, educated health professionals, reported their own dietary habits, which may not always be entirely accurate, but the trends remain clear. In conclusion, the study suggests that healthy aging isn't just about avoiding illness. It's about staying physically active, mentally sharp, and emotionally well. What women eat in their 40s and 50s can influence their health in their 70s and 80s. However, the key is not just eating fewer carbs—it's about choosing the right ones. Whole grains, fruits, vegetables, and legumes provide a better chance for aging well. The study offers a vital takeaway: what women choose to eat in midlife is an investment in their future. High-quality carbs and fiber do more than just improve digestion—they help lower the risk of chronic diseases, support mental clarity, and promote overall physical health as women age. Aging doesn't have to equate to decline, and it doesn't have to mean slowing down. For these women, the decisions they made decades earlier paid off significantly. And the lesson is clear: it's never too early — or too late — to start making better dietary choices.
