A new study finds that not all carbs are created equal, and for women, choosing the right ones could make a big difference in how well they age. The research, published May 16 in JAMA Network Open, followed more than 47,000 women from 1984 to 2016. It found a statistically significant link between high-quality carbohydrates and better health later in life.
High-carb benefits
Participants completed detailed food questionnaires every four years for more than three decades. Researchers focused on women aged 70 to 93 and examined how their midlife diets impacted their ability to age well.
Women who consumed more fruits, vegetables, legumes and whole grains had a 31% higher chance of healthy aging. That includes living without 11 major chronic illnesses, staying mentally and physically sharp, and reporting good mental health.
In contrast, women with diets high in refined grains and added sugars had a 13% lower chance of aging healthfully.
Gut health and longevity
Dan Buettner, an author and explorer known for studying blue zones — regions where people live longer and healthier lives — said a diet similar to what the JAMA study described aligns with global longevity diets.
“If you really want to know what a centenarian has eaten most of their life, it’s about 90 to 95% whole plant-based food — contrary to popular keto diets — and is very high in carbohydrates,” Buettner said on the “Jay Shetty Podcast.”
Buettner, who produced the Netflix documentary “Live to 100: Secrets of the Blue Zones,” said beans are the cornerstone of every longevity diet he’s studied.
“The cornerstone of every longevity diet in the world is beans,” he said. “If you’re eating a cup of beans a day, it’s probably worth about four years of extra life expectancy.”
He doubles-down in a TikTok — saying fiber-rich carbs feed the good bacteria in our gut, which produce short-chain fatty acids. These compounds can reduce inflammation and support the immune system.
What if you don’t like beans?
Not everyone is a fan of legumes. But Heidi Silver, director of the Vanderbilt Diet, Body Composition, and Human Metabolism Core, says fruit can offer a similar benefit.
She told NBC News that eating just two pieces of fruit per day can improve long-term health outcomes by providing essential fiber, antioxidants and vitamins.
How low-carb diets compare
While this study highlights the benefits of high-quality carbs, research from the National Institutes of Health shows low-carbohydrate diets may also have advantages.
Low-carb eating patterns have been shown to promote weight loss and improve blood sugar control. There’s also evidence that they may lower blood fats and reduce hemoglobin A1C levels in people with type 2 diabetes.
For women in midlife, the quality of carbohydrates may matter more than the quantity. Choosing fiber-rich, plant-based carbohydrates — like fruits, whole grains, and beans — could support a longer, healthier life.
