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

Carbohydrates could have been a bad rap, but a new study from Tufts University shows that some can be better than others, particularly older women.

The study, recently published in the journal Jama Network Open, discovered daily consumption of fiber. “High Quality” Carbohydrates Middle-aged can contribute to healthier aging and overall health among older women.

The researchers defined “healthy aging” as having “lack of 11 major chronic diseases, lack of cognitive and physical dysfunction, and mental health.”

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The research was led by the Jean Mayer USDA Human Human Nutrition Research Center (HNRCA) and Harvard Chan School of Public Health at Tufts University.

“The main point of this study is that it is linked to consumption of dietary fiber and high quality carbohydrates, namely fruits, vegetables, whole grains and legumes. Positive health Author Andres Ardisson Korat, a scientist at HNRCA, told Fox News Digital.

Daily consumption of fiber and high quality carbohydrates in middle age can contribute to healthier aging and overall better health in older women. (istock)

“This includes the lack of chronic illness and excellent physical and cognitive function.”

According to a Tufts press release, researchers collected data from nurse health surveys.

Women ranged between 70 and 93 years by the end of the study period.

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Researchers looked at female consumption of dietary fiber, total carbohydrates, refined carbohydrates, high quality (unwashed) carbohydrates, and carbohydrates. Whole Grainsfruits, vegetables, legumes.

They also analyzed the glycemic index (a score indicating whether each food score increases blood glucose) and blood glucose burden. This takes into account portion sizes to more accurately measure the effects of each food on blood sugar.

“It’s not just ‘carbohydrates vs fat vs protein’. It’s about what carbohydrates you’re eating. ”

Women who consumed more total carbohydrates. High quality carbohydrates from whole grains, Fruits, vegetables and legumes; and total dietary fiber in middle age was 6% to 37% more likely to cause healthy aging and score higher in some areas of mental and physical health, the study found.

Conversely, starchy vegetables reduced the chances of healthy aging by 13% when consuming refined carbohydrates derived from sugar, refined grains and potatoes.

Quality than quantity

“This research reinforces what many of us feel intuitively: the issue of quality,” says Melanie Avalon, a health influencer, entrepreneur and biohacker based in Atlanta, Georgia.

“It’s not just ‘carbohydrates vs fat vs protein’. It’s about the types of carbohydrates you’re eating. ”

Researchers looked at women’s consumption of dietary fiber, total carbohydrates, refined carbohydrates, high-quality (unrefined) carbohydrates, and carbohydrates from whole grains, fruits, vegetables and lumps. (istock)

Avalon, who was not involved in this study, discussed some of the more notable findings in Fox News Digital.

“Arguably the most surprising thing is that replacing only 5% of the calories from carbohydrates and replacing proteins (either from plant or animal sources) reduced the odds of healthy aging by 7% to 37%,” she said.

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Avalon also noted that when carbohydrates were divided by treated and untreated types, the association between healthy aging was independent of BMI (body mass index).

“This suggests that the impact of carbohydrate quality on healthy aging is not simply explained. Weight loss effectShe said.

Based on the findings, experts recommend focusing on the whole untreated food, including fruits, vegetables, legumes and whole grains. (istock)

The study also briefly touched on the controversial topic of seed oil.

“We found that we have a high intake of polyunsaturated fatty acids (PUFAs), which are common in seed oils. Healthy agingadding nuance to the ongoing debate,” Avalon added.

Based on the findings, biohackers recommend supporting whole raw foods, including fruits, vegetables, legumes and whole grains.

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“Shop the boundaries of grocery stores through freezer aisles for produce and whole grains, frozen fruits and vegetables,” she suggested. “Think about soaking in the aisles just for pantry staples like canned legumes.”

For those who can withstand grain, Avalon noted that people can enjoy the benefits of food such as quinoa, brown rice, oats and whole wheat products.

“We prioritize fiber-rich foods and minimize refined carbohydrates such as white bread, sugary drinks and ultra-turossed snacks,” the expert advised. (istock)

“We prioritize fiber-rich foods and minimize refined carbohydrates such as white bread, sugary drinks and ultraturosessing snacks.”

“These shifts can be meaningfully supported Healthy aging Reduces the risk of chronic disease. ”

Limitations and future research

One of the main limitations of this study was that participants were primarily white female healthcare workers.

“Due to the observational nature of the study, we cannot rule out confounding by other variables,” Korat said. “We wanted to have data on men to assess the associations of this group.”

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Researchers sought more diverse studies to see more in depth how dietary fiber and high-quality carbohydrates contribute to healthy aging.

“We hope our findings will help inform consumers about the importance of healthy diets in promoting healthy aging,” Korat added.

“Personalized nutrition based on both science and self-awareness may be key to thriving for decades.”

“The more you understand healthy aging, the more science can help more people live healthier lives.”

Avalon added that diet is “basic” but is only a small part of the “healthy aging puzzle.”

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“Exercise, sleep, stress management and social connection all play a role,” she said.

“In the end Personalized nutritionbased on both science and self-awareness, it may be key to thriving for decades. ”