Dr. Andres V. Ardisson Korat recently led a groundbreaking study that revealed these startling findings. Specifically, it underscored the importance of carbohydrate quality toward healthy aging in women. Researchers at the US Department of Agriculture Human Nutrition Research Center on Aging at Tufts University in Boston conducted this illustrative study. They recruited an incredible 47,513 people for their study. The findings suggest that high-quality carbohydrates and dietary fiber intake during midlife can notably improve the odds of healthy aging.
To determine participants’ nutrient intakes, the researchers used food frequency questionnaires from 1984 and 1986. These questionnaires assessed multiple sources of carbohydrates. They looked at total carbs, refined carbs, high quality carbs from whole grains, fruits, vegetables, legumes and included dietary fiber and glycemic index. The results of this study provide important evidence on the connection between dietary choices and long-term health.
Key Findings on Carbohydrate Quality
The research found that women who ate more healthy, higher-quality carbs in midlife experienced a 31% greater likelihood of healthy aging. In addition, dietary fiber intake showed a dose-response increase by 17% in odds of healthy aging. In contrast, those who consumed more refined carbohydrates had a 13% reduced chance of reaching healthy aging.
“In this cohort study of women, intakes of carbohydrates from fruits, vegetables, whole grains, legumes, and dietary fiber in midlife were favorably associated with healthy aging. Conversely, intakes of refined carbohydrates were unfavorably associated with healthy aging.” – Andres V. Ardisson Korat, ScD
More so, carbohydrates from fruits, vegetables, and whole grains were associated with healthy aging. The ORs were between 1.11 and 1.37 for each 5% energy increase from these premium quality sources. The analysis found that total dietary fiber is a key factor in supporting healthy aging. It further revealed that fiber derived from fruits, vegetables, and cereals significantly increases these chances.
Glycemic Index and Fiber Ratios Matter
This study also investigated the role of glycemic index and carbohydrate-to-fiber ratios on complex healthy aging expectations. A higher glycemic index was inversely associated with healthy aging, with an OR of 0.76. In like manner, higher carbohydrate-to-fiber ratio was associated with lower odds of healthy aging (OR = 0.71).
Our research predicts that adding more high-quality carbohydrates — by 10% — increases the odds of healthy aging. The odds ratio for this benefit is 1.31. These findings provide compelling evidence that not all carbohydrates are created equal when it comes to health outcomes as individuals age.
Implications for Dietary Choices
The participants of the study were relatively highly educated. They ate a much greater share of high-quality carbohydrates compared with the average American. This study begins to fill the void with important new insights into how dietary habits can benefit healthy aging. Still, because the study population was particularly unique, the findings might not be widely applicable.
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