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Fox News
4 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."
Health Line
21-05-2025
- Health
- Health Line
High Quality Carbohydrates Linked to Healthy Aging, Longevity in Women
A new study builds on evidence supporting the effects of complex carbohydrate consumption on long-term health and longevity. The findings show that women who reported higher intakes of complex carbohydrates and dietary fiber had up to a 37% greater chance of living longer, healthier lives. Other factors for long-term health should be considered aside from diet, such as getting enough exercise and quality sleep. Dietary fiber and high quality carbohydrate intake during midlife were linked to healthy aging outcomes in women later in life. 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 examined total carbohydrate intake in more than 47,000 females ages 70–93 from the Nurses' Health Study, the largest investigation into risk factors for major chronic diseases in women. Healthy aging was defined as healthy cognitive and physical function, good mental health, and the absence of 11 chronic conditions. A total of 3,706 participants met these criteria. Self-reported food-frequency questionnaires were collected every four years between 1984 and 2016. Researchers examined intakes of total carbohydrates, including refined carbohydrates, high quality or unrefined carbohydrates (i.e., whole grains, fruits, vegetables, legumes), and dietary fiber. Dietary glycemic index (GI) and glycemic load (GL) were calculated based on the questionnaires. The analysis showed that consumption of high quality complex carbohydrates and dietary fiber during midlife was linked to a 6–37% greater chance of healthy aging and improved physical and mental health. By contrast, refined carbohydrates (i.e., added sugars and refined grains) and starchy vegetables were linked to a 13% lower chance of healthy aging. The results were published on May 16 in JAMA Network Open. 'We've all heard that different carbohydrates can affect health differently, whether for weight, energy, or blood sugar levels. 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,' Andres Ardisson Korat, a scientist at the HNRCA and lead author of the study, said in a news release. 'Our findings suggest that carbohydrate quality may be an important factor in healthy aging.' Healthy carbs improve physical, cognitive function The study builds on evidence supporting healthy, high quality carbohydrate consumption for long-term health. 'Our results are consistent with other evidence linking consumption of fruits and vegetables, whole grains, and legumes with lower risks of chronic diseases, and now we see the association with physical and cognitive function outcomes,' senior author Qi Sun, associate professor in the departments of nutrition and epidemiology at Harvard Chan School, said in a news release. Mir Ali, MD, board certified general surgeon, bariatric surgeon, and medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, CA, agreed the findings align with general nutrition recommendations about the benefits of complex carbohydrates. Ali wasn't involved in the study. 'Foods that have high quality or complex carbohydrates have relatively low glycemic index and glycemic load, and in this study were found to have a favorable impact on long-term physical, mental, and cognitive health,' Ali told Healthline. 'Foods high in simple and refined sugars lead to insulin spikes that, over time, can cause insulin resistance, weight gain, and chronic inflammation; all these factors increase the risk for diabetes, cardiovascular disease, decreased cognition, and even cancer,' he noted. Sheryl Ross, MD, board certified OB-GYN and Women's Health Expert at Providence Saint John's Health Center in Santa Monica, CA, echoed Ali's remarks. Ross was likewise not involved in the study. 'Refined carbohydrates are associated with an increased risk of chronic diseases,' Ross said. 'There is no surprise with this study's conclusion showing high quality carbohydrates promoting healthy aging and less chronic medical conditions. The specific details of our diet have never been more front and center on how we can support our longevity and live our best lives,' she told Healthline. Why are complex carbohydrates so healthy? Carbohydrate quality matters when it comes to healthy aging. Complex carbohydrates are rich in fiber and promote satiety, which can help with weight management. 'The powerful combination of dietary fiber and high quality carbohydrates [is] the perfect duo for healthy aging and longevity,' Ross said. Complex carbs also contain other important nutrients, such as vitamins and minerals. 'While dietary fiber is a standout component of high quality carbohydrates, these foods also deliver a spectrum of nutrients that play a critical role in supporting long-term health and longevity,' said Michelle Routhenstein, a registered dietitian at Entirely Nourished specializing in heart disease. Routhenstein wasn't involved in the new research. '[Many] high quality carbohydrates contain B vitamins such as folate, B6, and thiamine, which contribute to healthy methylation and help regulate homocysteine levels — key for vascular health and proper blood clotting,' she told Healthline. 'High quality carbohydrates contain potassium, which supports blood sugar regulation, fluid balance, and healthy blood pressure. [They] are also rich in phytonutrients, including carotenoids and flavonoids, which help combat inflammation and oxidative stress — two processes strongly linked to aging and chronic disease,' she continued. Routhenstein noted that complex carbohydrates also stimulate the production of butyrate in the gut, which may promote gut health and reduce arterial stiffness to support heart health. Ross added that high quality carbohydrates include other important nutrients like magnesium and omega-3 fatty acids, which help promote longevity. They also help regulate blood sugar. 'Carbohydrates from whole grains, fruits, vegetables, and legumes have a low dietary glycemic index (GI) and low glycemic load (GL), which have better health consequences as it relates to chronic medical conditions. Low GI and GL create more stability in blood glucose and insulin levels, which support having more energy, better mental clarity, and cognitive functioning, and less inflammation,' Ross said. Routhenstein shared a few sources of high quality carbohydrates: non-starchy vegetables (i.e., broccoli and spinach) fruits (i.e., berries, apples, and oranges) legumes (i.e., lentils, chickpeas, and black beans) whole grains (i.e., quinoa, oats, brown rice, and whole wheat bread) Not all carbs are 'created equal' Ross explained that refined carbohydrates, such as white bread, white pasta, white rice, or foods with added sugars, are higher on the glycemic index (GI) and glycemic load (GL) scales. High GI and GL may cause blood glucose and insulin levels to spike and raise the risk of chronic health conditions, such as: obesity cardiovascular disease type 2 diabetes mood disorders cognitive decline increased inflammation 'Not all carbs are created equally,' Ross said. On the flipside, however, not all carbs are bad for you, either. 'In an era where carbohydrates are often vilified and ultra-low-carb or ketogenic diets are widely promoted, it's critical to reframe the conversation around nutrient adequacy,' Routhenstein said. 'Many people are navigating significant nutrient deficiencies, and this research reinforces the importance of including high quality carbohydrate sources that nourish and protect the body,' she noted. More research on complex carbs and longevity needed The authors of the new study note a key limitation in their findings, since the study population comprised mainly white health professionals. Further research is needed to determine whether these findings translate to other populations. Author Ardisson Korat said that additional research is needed to understand the effects of dietary fiber and high quality carbs on healthy aging. 'Studies are starting to find an association between food choices in midlife and quality of life in later years. The more we can understand about healthy aging, the more science can help people live healthier for longer,' Ardisson Korat said. Ali suggested the positive health outcomes could be linked to increased fiber intake to improve glucose control, but agreed other potential mechanisms warrant further investigation. Additionally, the effects of complex carbohydrate intake and longevity in men should be considered, but similar health benefits may be seen in men nonetheless. 'Although this study focused specifically on women, the mechanisms by which high quality carbohydrates support health, such as reducing inflammation, enhancing gut health, regulating blood sugar, and lowering cardiovascular risk, are biologically relevant to both women and men,' Routhenstein said. What else can women do to support long-term health? The findings of the study align closely with a heart-healthy, nutrient-dense diet, Routhenstein said. Yet supporting health and longevity goes beyond balancing macronutrient intake, she noted, especially for women. A long-term balanced diet should also emphasize adequate intake of lean proteins and heart-healthy fats, which maintain metabolic function and hormonal balance. 'During the menopause transition — a time when body composition, blood pressure, and cholesterol levels often shift — there's a tendency to resort to restrictive, low calorie diets,' Routhenstein said. 'I frequently see how these approaches can backfire, particularly when they compromise heart health, bone health, and muscle mass. Instead, we should focus on responding to the body's evolving nutrient needs.' Physical activity is, of course, another pillar of long-term health. Most experts recommend a combination of heart-pumping aerobic exercise and strength and agility training to maintain heart health, muscle mass, and flexibility, and to prevent falls and fractures. Current recommendations for physical activity for adults include a minimum of 150 minutes of moderate-intensity exercise per week and two days of strength training. Routhenstein said adults should also prioritize quality sleep, which is crucial for immune function, cognitive health, and hormonal balance, and foster strong social connections to support well-being. 'Together, these lifestyle choices create a whole-person approach and a sustainable path to aging gracefully,' Routhenstein said.
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
Yahoo
17-05-2025
- Health
- Yahoo
Eating these carbs can help boost healthy aging, according to a 30-year study
Time and time again, nutrition experts and dietitians praise the health benefits of eating a high-fiber diet, but 95% of Americans are fiber-deficient, missing out on its numerous perks. Eating a diet full of fiber-rich foods—like whole grains, legumes, fruits, and vegetables—can help lower your cancer risk and cardiovascular disease, and improve your gut health. Now a new study, published in JAMA Network Open, links fiber and high-quality carbs in particular to healthy aging. The study found that older women who had a high intake of fiber and high-quality carbohydrates—defined as fruits, vegetables, whole grains, and legumes—in midlife experienced healthier aging. Women who ate those carbs had a 6% to 37% greater likelihood of healthy aging. Meanwhile, those who ate more refined carbs—found in added sugars, refined grains, and potatoes—and starchy vegetables had 13% lower odds of healthy aging. The authors defined healthy aging as the absence of 11 major chronic diseases (including cancer, Type 2 diabetes, heart failure, stroke, and chronic obstructive pulmonary disease [COPD]), lack of cognitive and physical function impairments, and having good mental health, as self-reported in questionnaires. 'Our findings suggest that carbohydrate quality may be an important factor in healthy aging,' said Andres Ardisson Korat, a scientist at the Jean Mayer USDA Human Nutrition Research Center on Aging (HNRCA) and lead author of the study in the press release. Researchers from the HNRCA at Tufts University and Harvard T.H. Chan School of Public Health analyzed data from the Nurses' Health Study questionnaires, which were collected every four years between 1984 and 2016 to examine the midlife diets and health outcomes of over 47,000 women who were between ages 70 and 93 in 2016. 'We've all heard that different carbohydrates can affect health differently, whether for weight, energy, or blood sugar levels. 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,' Ardisson Korat said. 'Our results are consistent with other evidence linking consumption of fruits and vegetables, whole grains, and legumes with lower risks of chronic diseases, and now we see the association with physical and cognitive function outcomes,' said senior author Qi Sun, associate professor in the nutrition and epidemiology departments at Harvard Chan School, in the press release. 'Studies are starting to find an association between food choices in midlife and quality of life in later years,' Ardisson Korat added. 'The more we can understand about healthy aging, the more science can help people live healthier for longer.' The study centered on diet and not fiber supplements—and dietitians generally recommend getting your fiber from whole foods. Legumes, nuts and seeds, fruits, vegetables, and whole grains are the most high-fiber food groups. Here are some specific dietitian-recommended options for adding more fiber to your diet: Beans Lentils Fresh fruits like strawberries, oranges, blueberries, apples, and pears with skin Fresh vegetables like broccoli, Brussels sprouts, green peas, and potatoes with skin Popcorn Avocados Oatmeal Barley Split peas Chia seeds For more on fiber and carbs: Eating just 7 grams more fiber every day can cut your stroke risk and boost your overall health. Here are simple ways to get more into your diet The secret trick to turning carbohydrates like white rice and bread into superfoods You might be overdoing it on protein and not getting enough of another vital nutrient, dietitians say This story was originally featured on
