Women who eat a higher-quality carb diet are up to 37% more likely to age healthily, according to a new study
Revolutionary research has turned the tables on diet myths, proving that the right carbs are indeed friends, not foes, of a lithe physique and sound health. Groundbreaking findings now advocate for smart carb choices to put the brakes on getting older, fend off serious diseases, and keep both body and brain in top form.
An extensive study that graced the pages of JAMA Network Open, and was conducted by boffins from the prestigious Tufts and Harvard’s TH Chan School of Public Health, has been enlightening health enthusiasts for over thirty years. “Our findings suggest that carbohydrate quality may be an important factor in healthy ageing,” revealed Andres Ardisson Korat, Assistant Professor from Tufts’ Human Nutrition Research Centre on Ageing.
Turning the idea of carb-cutting on its head, recent findings spanning three decades unpack the truth that women who tuck into top-notch carbs – think whole grains, fruit, veggies, and pulses – could boost their chances of flourishing with age by up to a staggering 37%. On the flip side, those feasting on processed and refined carbs see their odds of ageing gracefully drop by 13%.
“Refined carbohydrates, which included carbohydrates from added sugars, refined grains, and [white] potatoes, were unfavourably associated with healthy ageing,” Ardisson Korat clarified. He further advocated curbing the consumption of these carbs for improved odds of vibrant senior years, reports Surrey Live.
“Carbohydrates have unfairly taken a bashing, but this new study reinforces that high-quality carbohydrates are essential for gut health and healthy ageing,” Bahee Van de Bor, a spokesperson for the British Dietetic Association, has noted. “They provide a valuable source of both soluble and insoluble fibre, as well as key vitamins and minerals that support digestion, metabolic health, immune function and beyond.”
Eli Brecher, a registered nutritionist, recommends that for a balanced meal promoting stable blood sugar and satiety, carbs should ideally be paired with protein and healthy fats.
So, what carbs should we be adding more of to our plates?
The benefits of wholegrain carbs like porridge, rye bread, and brown rice are widely acknowledged, but here are 13 carbs that experts believe you should consider including more in your diet:.
1. Pears.
Boasting about 27 grams of carbohydrates, a medium pear could be your heart’s new best friend. Research has linked pear consumption to a lower risk of heart disease and, thanks to the high levels of beneficial phenolic compounds found especially in the skin, to a decreased risk of type 2 diabetes.
Pears are also among the flavonoid-rich foods tied to a healthier gut microbiome and have been shown in studies by Aedín Cassidy, professor in nutrition and preventive medicine at Queen’s University in Belfast, to positively influence blood pressure levels.
The study revealed: “Study participants who had the highest intake of flavonoid-rich foods, including berries, red wine, apples and pears, had lower systolic blood pressure levels, as well as greater diversity in their gut microbiome than the participants who consumed the lowest levels of flavonoid-rich foods. “.
2. Pasta.
Experts at the University of Minnesota have given pasta lovers a reason to rejoice after reviewing 38 studies for a paper in Nutrients, confirming that even white pasta “does not hinder weight loss or contribute to weight gain”. The researchers explain that pasta’s manufacturing process results in carbohydrates that digest slowly, offering a lower glycaemic response compared to foods like white bread.
Chilling cooked pasta can further reduce the blood sugar spike. “For added fibre, pasta made from wholewheat or legume flours such as red lentil pasta are good options,” Brecher suggests.
“Pasta offers sustained energy with a low glycaemic impact to keep you going.”
3. Red kidney beans.
“These are one of my favourite carb sources as great in salads and in place of meat in sauces,” Brecher notes. “They are packed with plant-based protein, iron and resistant starch that feeds our gut bacteria.”
Additionally, darker beans like red kidney and black beans may support vascular health.
A study by the University of Manitoba found that consuming red kidney beans resulted in lower blood pressure two hours later compared to eating rice.
Kidney beans are a powerhouse of nutrition, packed with complex carbs, plant protein, fibre, and essential minerals. They’re not only tasty with their subtle sweetness but also come with a host of health benefits, including lowering blood sugar, cutting the risk of heart disease, and aiding in weight management.
4. Figs.
“Sweet from naturally occurring sugar and rich in calcium, potassium and prebiotic fibre, figs help to nourish gut bacteria,” Brecher explains. “As a source of vitamin K1, they also help to support bone health.”
These fruits are loaded with abscisic acid, a plant hormone that regulates blood glucose levels.
A Diabetes journal study found that fig extract could reduce blood sugar within 30-120 minutes. Moreover, food scientists at the Illinois Institute of Technology suggest that increasing your intake of fresh or dried figs could slash blood sugar levels by up to 13.5% over eight weeks.
5. Quinoa.
“Quinoa provides fibre, iron, B vitamins and good amounts of protein as well as valuable carbohydrates,” notes Brecher. “Technically a seed, quinoa is a complete plant protein and is naturally gluten-free, making it an excellent choice for those steering clear of common grains like wheat, barley and spelt.”
In a 2024 study published in the Frontiers in Nutrition journal, Chinese researchers highlighted that quinoa is packed with active ingredients like flavonoids, saponins, peptides and polysaccharides. These components could help regulate blood sugar, reduce cholesterol levels and have an anti-inflammatory effect on the body, all of which are beneficial in warding off heart disease.