A new study suggests that women who eat more fibre and high-quality carbs in midlife tend to maintain better cognitive and physical health as they age.
Women who consistently consumed high-quality carbohydrates were 30% more likely to stay physically and mentally fit in their old age, the study found. Replacing fats, animal proteins, and refined carbs like white rice and sugary cereals with whole grains, fruits, and vegetables provided even stronger protection against age-related decline and disease.
The study, published in JAMA Network Open, followed 47,000 women for over 30 years. The women filled out food and health questionnaires every two years.
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“The primary high-quality carbohydrates were whole grains, whole fruits and vegetables and legumes,” scientist Andres Ardisson Korat, lead author of the new research, said. “The reason is that they have a lot of fibre and a lot more resistant forms of starches that break down more slowly in our bodies. Low-quality carbohydrates included refined grains and added sugars.”
The study defined healthy ageing as living to age 70 without developing any of 11 major chronic illnesses—such as cancer, diabetes, stroke, arthritis, or osteoporosis—while also maintaining excellent mental health, memory, and physical function.
The dietary analysis revealed a 31% greater likelihood of healthy ageing among women who ate high-quality carbs, while a diet heavy in low-quality carbs was associated with a 13% lower likelihood of healthy ageing, NBC reported.
While the study didn’t establish a direct cause-and-effect relationship, it did show that women who consumed healthier carbohydrates tended to experience better health later in life.
In a time of growing consumption of processed foods, Andres Ardisson Korat said that this study emphasised the importance of eating the “right” carbs for a longer, healthier life. “Seeking the consumption of whole fruits and vegetables, legumes, and whole grains really goes a long way in terms of improving carbohydrate quality,” he said. “This is helpful for not only the chronic disease component but all components of being a healthy, older adult,” ABC quoted him as saying.
