Based on a new study

Reviewed Diettian Annie Nguyen, Ma, Rd

• The new study linked high quality carbohydrate consumption of medium life and healthier aging.

• High quality carbohydrates come from healthy grains, fruits, non -disturbing vegetables and legumes.

• Those carbohydrates were associated with better physical function and cognitive health later.

What you eat 40-50 -ies can help determine how well you get older for decades. According to a new study published Jama Network OpenWomen who have taken more high-quality carbohydrates and fiber in the middle of the adult are much more prone to an older adult in adult, performing a good physical and cognitive function-besides major chronic diseases.

The study supports what nutritionists have long suspected: This is not only how much carbohydrates you eat, but you also choose. Carbohydrates from all plant foods such as fruits, vegetables, legumes and healthy grains were associated with a greater probability of healthy aging. Meanwhile, diets containing refined carbohydrates (think: biscuits, white float pasta) had the opposite effect.

If you are looking for simple, sustainable ways to support your future health, this study is a strong case where you need to update your carbohydrate quality.

Related: 9 Healthiest Healthy Cereals to help eat more fiber

How was this study done?

Researchers at the University of Tuft and Harvard Chan Public Health have conducted perspective cohort research-study, which over time follow a group of people to use a well-known nurses’ health survey. This long -lasting investigation has been in 1976. More than 100,000 nurses were followed by collection of detailed information about their diets, lifestyle and health.

In this analysis, the researchers focused on more than 47,000 women in 1984. Were under 60 years of age. Participants 1984 and 1986 He completed detailed food frequency questionnaires, and researchers have monitored their diet and health results in the next 30 plus years. Until 2016 Women were between 70 and 93 years.

Slightly less than 8% of women who have been qualified as healthy agencies. To define “healthy aging”, researchers were looking for women who met all the following criteria:

• They were not free from 11 major chronic diseases (including cancer, heart disease and diabetes).

• They had no significant memory or physical disorders.

• They reported good mental health.

Researchers then analyzed different types of carbohydrate use in the middle of the relationship and the likelihood of subsequent definition of healthy aging after decades.

What did the study find?

The biggest show was simple: the number of quality when it comes to carbohydrates and aging.

Women who ate more high-quality carbohydrates-despite those found in whole in grains, fruits, vegetables and legumes-have a much greater chance of aging good health. Each 10% increase in calorie from these types of carbohydrates was associated with a greater probability of healthy aging.

Eating more foods rich in fiber was also associated with better results. The analysis shows that high -quality carbohydrates from whole grains, fruits, vegetables and legumes, as well as a larger common dietary fiber during mid -life, was associated with 6-37% of the greater probability of healthy aging and improved various aspects of mental and physical health.

Meanwhile, diet high in refined carbohydrates – from added sugar, white bread and other recycled grains – were associated with worse results. Women who ate more refined carbohydrates had a 13% less likely to grow old. Starchy vegetables such as potatoes and corn were also associated with inferior aging markers, especially when consumed in large quantities.

Researchers also examined the glycemic index (GI) and glycemic load (GL), which reflect how much and how fast carbohydrate rich food increases blood sugar. The greater ratio of carbohydrates to fibers was also associated with significantly lower probabilities of healthy aging. Interestingly, GL was positively linked to healthy aging, but this association has weakened when the fiber consumption was taken into account that the benefits have led to the fiber’s rich food.

Finally, the researchers inspected what would happen if certain macronutrients were replaced by high -quality carbohydrates. Changing refined carbohydrates, fat or animal protein with high -quality carbohydrates increased the likelihood of healthy aging from 7% to 16%.

Related: the 11 best staples of healthy aging, recommended nutritionists

How does it apply to real life?

The good news is that “high-quality carbohydrates” associated with healthy aging are easy to find at your local grocery store-and probably part of your diet. And if you want to add more of them to your noshing routine, we have some recipes and recommendations that will help you on that front.

You can start more often by choosing healthy grains. Instead of white rice or refined pasta, choose brown rice, quinoa, oat, bulgur or Farro. Recipes such as our Farro salad with fried chicken or brown rice packed chicken, spinach and rice stewed, and unscrupulous grains are as delicious as nutritious.

We also know that production accumulation is a great choice for healthy carbohydrates. For each dish, try to include an extra portion of vegetables or fruits. Frozen and canned options (without added sugar or salt) are a great, accessible choice. You can also help add legumes. Beans, lentils and chickpeas are budget -friendly, fiber packed sources of plant carbohydrates and proteins. They are stars of delicious bite such as our Ted Me Lentillas and Chickpea and sweet potato cereal bowls.

You can also help with a few snack changes, especially if you tend to choose more treated, refined snacks. Try to switch over the treated favorite crackers and chips such as fresh fruits, roasted chickpeas or whole grain toast with nut butter. These small changes can accumulate over time, which can help preserve your mental clarity, physical strength and overall well -being.

Related: 6 -year -old women’s habits should start healthy aging, experts say

The essence

A new study Jama Network Open Offers that women who eat more high -quality carbohydrates may experience better health with aging. Women who ate more foods rich in fiber and carbohydrates in the middle of fruits, vegetables and whole grains were better likely to stay healthy, active and spicy when they are aging. This study adds increasing evidence that not all carbohydrates are created equally, especially when it ages. Choosing more, plant -based carbohydrates rather than refined could be a simple but powerful strategy to maintain healthy aging.

Read the original article about Eatingwell