New research emphasizes the long-term impact of carbohydrate choices on women’s health. A 32-year study published in JAMA Network Open reveals that women who consumed diets rich in high-quality carbohydrates and dietary fiber during midlife were significantly more likely to experience healthy aging. The study, which followed 47,513 participants in the Nurses’ Health Study (NHS), defined healthy aging as reaching age 70 or older free of major chronic diseases, physical disability, memory impairment, and depression.

The Good Carbs: A pathway to Longevity

• Whole Grains, Fruits, Vegetables, Legumes: Higher intakes of these foods were associated with significantly greater odds of reaching age 70 or older in good health.
• Dietary Fiber: A strong predictor of healthy aging, with each standard deviation increase in fiber intake boosting the odds of healthy aging by 17%.

The Culprits: Refined Carbs and Thier Impact

Conversely, the study highlighted the detrimental effects of refined carbohydrates. Higher consumption of these carbs reduced the likelihood of reaching older age in good health by approximately 13%. The research also linked higher glycemic index and a greater carbohydrate-to-fiber ratio to unfavorable outcomes.

Expert insights

Andres V. Ardisson Korat, ScD, a scientist at the jean Mayer USDA Human Nutrition Research Centre on Aging at Tufts University, emphasized the importance of carbohydrate quality. 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. He added, Our findings suggest that carbohydrate quality may be an vital factor in healthy aging.

Study Details and key Findings

Researchers analyzed dietary data collected in 1984 and 1986 from NHS participants, who were on average 48.5 years old. Carbohydrate intake was categorized into total, refined, and high-quality, with assessments of glycemic index (GI), glycemic load (GL), and sources of dietary fiber. Healthy aging outcomes were measured between 2014 and 2016.

Key Statistics:

• Only 7.8% of women in the cohort met the definition of healthy aging.
• For every 10% increase in energy from high-quality carbohydrates, the odds of healthy aging rose by 31% (OR, 1.31; 95% CI, 1.22-1.41).
• Fruit-derived carbohydrates were associated with a 22% increase (OR, 1.22; 95% CI, 1.15-1.28 per 5% energy increment).
• Vegetable-derived carbohydrates were associated with a 37% increase (OR,1.37; 95% CI, 1.20-1.57 per 5% energy increment).
• Each standard deviation (SD) increase in fiber intake raised the odds of healthy aging by 17% (OR, 1.17; 95% CI, 1.13-1.22).

The Downside of Refined Carbs and Starchy Vegetables

the study revealed a consistent negative association between refined carbohydrate intake and healthy aging, impacting chronic disease risk and physical function. Carbohydrates from starchy vegetables like potatoes, corn, and yams also showed an inverse relationship with healthy aging (OR, 0.90; 95% CI, 0.82-0.99 per 5% energy increment).

Glycemic Impact

Higher glycemic index was associated with a 24% lower odds of healthy aging (OR,0.76; 95% CI, 0.67-0.87), and a higher carbohydrate-to-fiber ratio corresponded to a 29% lower odds (OR, 0.71; 95% CI, 0.62-0.81). Glycemic load showed a modest positive association, which diminished after adjusting for dietary fiber intake.

Strategic Substitutions

Replacing 5% of energy from refined carbohydrates, animal protein, total fat, or trans fats with high-quality carbohydrates improved the odds of healthy aging by 8% to 16% (ORs ranging from 1.08 to 1.16). These findings suggest that intakes of dietary fiber, high-quality, and refined carbohydrates may be important determinants of overall health status in older adulthood, the authors wrote.

Study Limitations and Future Directions

The researchers acknowledged the homogeneity of the study cohort (White female nurses) as a limitation, calling for future research to replicate the findings in more diverse populations.

Final Thoughts

Studies are starting to find an association between food choices in midlife and quality of life in later years, said Addison Korat. The more we can understand about healthy aging, the more science can help people live healthier for longer.