Scientists Just Discovered The Best Diet For Women As They Age—And It Involves A Certain Type Of Carb
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If you lived through the early aughts, the word "carbs" might still make you cringe and think of Regina George screaming about her "all carb diet." But it shouldn't, because we've learned over the years that all carbs aren't created equal, and they can be an essential macronutrient that can have pretty incredible health benefits.
For example, resistant starches can help prevent cancer, and some carbs' soluble fiber can help reduce LDL cholesterol. If you find yourself in the anti-carb crew, it's understandble. After all, the messaging around carbs over the years hasn't been super positive. But here's something to consider: Choosing the right carbs may help you age better.
That's the main takeaway from new research published in JAMA Network Open. Of course, aging is a very complex process, and it's difficult to say that doing something as simple as choosing multi-grain will make getting older a breeze. But the findings definitely provide some food for thought. Here's what you need to know.
Meet the experts: Scott Keatley, RD, co-owner of Keatley Medical Nutrition Therapy; Keri Gans, RDN, dietitian and host of The Keri Report podcast
The study analyzed data on diets and health outcomes of more than 47,000 women who participated in the Nurses' Health Study, a longitudinal questionnaire-based study.
The researchers specifically zeroed in on carbs, including how many carbs people consumed overall, including refined carbs, high-quality (unrefined) carbs, carbs from whole grains, fruits, vegetables, and legumes, and dietary fiber. The researchers also looked for signs of healthy aging, which they defined as the absence of 11 major chronic diseases, good mental health, and a lack of cognitive and physical function issues.
After crunching the data, the researchers found that eating high-quality carbs and plenty of fiber in midlife was linked to an up to 37 percent greater chance of healthy aging. But the researchers also discovered that having higher amounts of refined carbs (like added sugars, refined grains, and potatoes), along with starchy vegetables was linked with a 13 percent lower chance of healthy aging.
'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 researchers wrote in the conclusion.
Most of us tend to immediately conjure an image of pasta and white bread when we think about "carbs," but the macronutrient is far more complex than we give it credit for. Whole grains, vegetables, fruits, and legumes also fall into the carb category—and they're what the researchers considered 'quality carbs' in the study.
'These foods provide fiber, micronutrients—vitamins and minerals—and a lower glycemic response compared to refined sources like white bread, pastries, juice, and added sugars,' says Scott Keatley, RD, co-owner of Keatley Medical Nutrition Therapy. (Glycemic response is the rise and fall of blood sugar, in case you're not familiar with the term.)
The study didn't dive into exactly why these quality carbs are helpful for healthy aging, but experts have a few theories.
First of all, these foods are rich in antioxidants, which have anti-inflammatory properties that may help reduce the risk of heart disease and certain cancers, as well as support brain health as you get older, says Keri Gans, RDN, dietitian and host of The Keri Report podcast. 'Fiber also may support digestion, help manage weight, and promote a healthy gut, which plays a role in overall wellness and the gut-brain connection,' she adds.
The nutrients and vitamins in these foods also 'help maintain cellular integrity, physical function, and mental health,' Keatley says. Finally, the foods promote stable blood sugar and insulin levels, 'offering protection against chronic conditions such as diabetes and cognitive decline,' Keatley says.
You don't necessarily need to shun foods from your diet, but Gans suggests limiting added sugars, since they can promote inflammation.
'To support healthy aging, it's important to prioritize carbohydrates from nutrient-dense sources,' Keatley says. 'This includes whole grains like oats, quinoa, and farro; fruits such as berries and apples; non-starchy vegetables like leafy greens and broccoli; and legumes including lentils and chickpeas.' He suggests 'complementing' those with healthy fats, like extra virgin olive oil and fatty fish to enhance their protective effects.
Overall, just do your best. And remember, there's no reason to be scared of carbs! They could help you age better in the long run.
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