Carbohydrates and fiber linked to healthier aging in some groups, discovers the study

Carbohydrates may have had a bad reputation, but a new study by the University of Tufts finds that some are better than others, and that older women in particular could obtain the benefits.

The research, which was recently published in the Jama Network Open magazine, found that the daily consumption of fiber and carbohydrates of “high quality” in medium age can contribute to the healthiest aging and better well -being in general among older women.

The researchers defined “healthy aging” such as “the absence of 11 important chronic diseases, lack of cognitive and physical impediments of the function and have good mental health.”

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The study was led by researchers from the Jean Mayer Human Nutrition Research Center in aging (HNRCA) at the University of Tufts and the Harvard Thard Thard Public Health School.

“The main conclusion of the study is that the consumption of dietary fiber and high quality carbohydrates, those of fruits, vegetables, whole grains and legumes, is associated with a positive state of health in the oldest adulthood,” said principal author Andres Ardisson Korat, a HNRCA scientist, News Digital said.

“This includes the absence of chronic diseases and a good physical and cognitive function.”

The researchers gathered data from the health study of the nurses, in which 47,000 women reported their dietary habits and health results between 1984 and 2016, according to a press release from TUFTS.

Women had ages between 70 and 93 at the end of the study period.

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The researchers analyzed the consumption of dietary fiber, total carbohydrates, refined carbohydrates, high quality carbohydrates (without refine) and carbohydrates of integral grains, fruits, vegetables and legumes.

They also analyzed the glycemic index (the score of each food that indicates how much the blood sugar elevates) and the glycemic load, which also takes into account the size of the portion to provide a more precise measure of the impact of each food on the blood sugar.

“It’s not just about ‘carbohydrates versus fats versus proteins, it’s what type of carbohydrates you are eating.”

Women who consumed greater amounts of total carbohydrates; High quality carbohydrates of whole grains, fruits, vegetables and legumes; and total dietary fiber in the middle age had 6% to 37% more likely to have healthy aging and write higher in several areas of mental and physical well -being, according to the study.

On the contrary, the consumption of refined carbohydrates, which come from added sugars, refined grains and potatoes, and starch vegetables resulted in a possibility of 13% healthy aging.

QUALITY ON THE QUANTITY

“This study reinforces something that many of us feel intuitively: quality is important,” said Melanie Avalon, an influence of health, entrepreneur and Biohacker based in Atlanta, Georgia.

“It’s not just about ‘carbohydrates versus fats versus proteins, it is the type of carbohydrates you are eating.”

Avalon, who did not participate in the investigation, discussed some of the most notable findings with News Digital.

“Perhaps the most surprising was the finding that replacing only 5% of the calories of carbohydrates with protein (of plant or animal sources) was more likely associated with healthy aging by 7% to 37%,” he said.

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Avalon also pointed out that when carbohydrates were segmented by type, processed versus unprocessed, associations with healthy aging were independent of BMI (body mass index), a metric typically linked to metabolic health.

“This suggests that the effects of carbohydrates on healthy aging were not explained solely due to weight loss effects,” he said.

The study also briefly mentioned the controversial issue of seed oils.

“He found that the greatest intake of polyunsaturated fatty acids (PUFA), which are commonly found in seed oils, was linked to a decrease in the probabilities of healthy aging, adding nuances to the ongoing debate,” added Avalon.

According to study findings, Biohacker recommends favoring entire and unprocessed foods, including fruits, vegetables, legumes and integral grains.

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“Buy the perimeter of the grocery store for comprehensive products and grains, as well as frozen fruits and fruits freezer halls,” he suggested. “Consider immersing the halls only for basic pantry products as canned legumes.”

For those who tolerate grains, people can harvest the benefits of foods such as quinoa, integral rice, oats and comprehensive wheat products, said Avalon.

“Prioritize foods rich in fiber and minimize refined carbohydrates such as white bread, sugary drinks and ultraprocessed sandwiches.”

“These changes can significantly support healthy aging and reduce the risk of chronic diseases.”

Limitations and future research

A main limitation of the study is that the participants were mainly workers of white female health.

“Due to the observational nature of the study, we cannot rule out confusion for other variables,” Korat said. “We would have liked to have data on men to evaluate associations in this group.”

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The researchers asked for more diverse studies that look more closely how dietary fiber and high quality carbohydrates contribute to healthy aging.

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

“Personalized nutrition, based on science and self -awareness, can be key to prosper throughout the decades.”

“The more we can understand about healthy aging, the more science you can help people live healthier for longer.”

Avalon added that while the diet is “fundamental”, it is only a piece of “healthy puzzle.”

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

“Ultimately, personalized nutrition, based on both science and self -awareness, can be key to prospering throughout the decades.”