Consuming ‘healthy’ carbs in mid-life boosts healthy aging

We’re often told that eating carbohydrates is problematic, but a new study by researchers from Tufts University and Harvard T.H. Chan School of Public Health has found that eating more high-quality carbohydrates and dietary fiber during midlife may be the key to aging well. 

The research, published in JAMA Network Open, links better carbohydrate choices to a higher likelihood of living into older age without chronic illness or significant cognitive and physical decline.

Drawing on decades of data from over 47,000 participants in the long-running Nurses’ Health Study, the researchers evaluated how the quality and types of carbohydrates consumed between 1984 and 2016 affected health outcomes later in life. By 2016, the women studied were between 70 and 93 years old. 

Among them, 3,706 met the criteria for “healthy aging,” defined as being free from 11 major chronic diseases, retaining good mental health, and avoiding significant cognitive or physical impairments.

Lead author Dr. Andres Ardisson Korat, a scientist at the Jean Mayer USDA Human Nutrition Research Center on Aging, emphasized the importance of focusing on long-term impacts of dietary habits. 

“Our findings suggest that carbohydrate quality may be an important factor in healthy aging,” he said.

The benefits

So, what’s a “good” carb and what’s a “bad” one? The analysis showed that women with higher intakes of total carbohydrates, particularly unrefined carbs such as those found in whole grains, fruits, vegetables, and legumes, along with higher fiber consumption, were between 6% and 37% more likely to age healthfully. 

In contrast, greater consumption of refined carbohydrates – including added sugars, refined grains, and starchy vegetables like potatoes – was associated with a 13% decrease in the odds of healthy aging.

“These results align with broader evidence that diets rich in fruits, vegetables, and whole grains support overall health,” said Senior Author Dr. Qi Sun of Harvard Chan School. “But what’s particularly compelling here is the link to long-term physical and cognitive function.”

While the findings provide a strong case for rethinking midlife dietary habits, the authors caution that the study group – predominantly white, educated women – limits broader applicability. They call for additional research in more diverse populations to confirm and expand on these insights.