Want to age well? It may start with your carbs.
A new study from Tufts University reveals that eating high-quality carbohydrates, especially during midlife, can significantly increase your odds of healthy aging. Researchers followed over 47,000 women for more than three decades.
They found that those who ate more whole grains, vegetables, legumes, and dietary fiber had up to a 37% better chance of avoiding chronic illness, cognitive decline, and physical limitations later in life.
Dr. Andres Ardisson Korat, the study’s lead author, emphasized the power of quality carbs. “Carbohydrates aren’t the enemy—bad carbohydrates are,” he said. The research shows that refined carbs from processed grains and added sugars were linked to a 13% lower chance of healthy aging, while starchy vegetables like corn and potatoes also offered little benefit.
So, what should you eat more of?
- Fresh Produce: Eat fruits and vegetables raw, lightly steamed, sautéed, or grilled to preserve nutrients.
- Whole Grains: In breads, cereals, and pasta, choose options labeled “whole rye” or “whole oat.”
- Try New Grains: For variety and fiber, rotate in ancient or alternative grains like sorghum, millet, farro, or freekeh.
- Resistant Starch: Include cooled potatoes, rice, pasta, green bananas, beans, legumes, nuts, and seeds to support gut health and lower blood sugar spikes.
- Smart Snacks: Reach for fiber-rich options like unsweetened dried fruit, nuts (e.g., walnuts, almonds), and seeds (chia, flax, pumpkin).
- Pulses Power: Lentils, peas, and beans boost meals and are great in soups, salads, dips, and spreads.
- Explore New Foods: Expand your palate by trying unfamiliar veggies, fruits, or cooking styles from different cultures.
“Lifestyle is the real game-changer,” said Dr. Sheryl Ross, a women’s health expert. “Genetics may load the gun, but your daily habits pull the trigger.”
Avoiding smoking, excess alcohol, processed foods, and sedentary living—all while prioritizing sleep, stress management, and fiber-rich whole foods—can radically impact how you age.
Truth: Not all carbs are created equal. Trade the white bread and sugary snacks for whole-food carbs, and your future self will thank you.
