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Cutting carbs is a hot diet fad for losing weight or lowering blood sugar, but it could backfire — especially when it comes to living longer, new research suggests.
Instead of fearing bread and other carb-rich foods, we should focus on picking the right ones to boost our chances of staying healthy as we age, according to scientists from Tufts University.
Their new research on more than 47,000 women found that just 8% of made it to their 70s without memory problems, physical limitations, or major illnesses like cancer and heart disease.
Their secret? Eating more carbs.
Women who eat high-quality carbs, starting in their 40s are more likely to stay healthy by age 70, according to the study published May 16 in JAMA Network Open.
Carb-rich foods like beans, berries, greens, and oats could play a key role in longevity, researchers said.
Swapping in these quality carbs instead of ultra-processed foods like French fries and donuts could improve your health not just in the short-term, but for decades to come.
There may even be a benefit to eating the right kind of carbs instead of extra protein, the study suggests.
“We’ve all heard that different carbohydrates can affect health differently, whether for weight, energy, or blood sugar levels,” Andres Ardisson Korat, the lead author of the study and a researcher from Tufts University, said in a press release.
“But rather than just look at the immediate effects of these macronutrients, we wanted to understand what they might mean for good health 30 years later.”
What does it mean to age gracefully?
The researchers looked at data from female nurses starting in their 40s and 50s, over threes decades of follow-up to compare participants’ eating habits to how their health changed over time.
They looked at who experienced memory problems, or developed illnesses like type 2 diabetes by age 70, but also assessed whether participants stayed physically able and mentally sharp. Their definition of healthy aging included being able keep up with everyday tasks like walking, housework, and carrying groceries, but also do a moderate amount of vigorous exercise like running, lifting weights, or doing sports.
About a third of the women in the study managed to avoid chronic illness by age 70, and about half retained good memory, but only around 15% were considered free from physical limitations.
The most elite group of women did all of the above, the 8% of total participants who met the definition of healthy aging.
Carbs v. protein for longevity
The researchers found that, for living longer, more protein isn’t necessarily better.
Eating 5% more protein instead of carbs lowered the odds of healthy aging in the study. Extra carbs may actually be more important, the researchers observed.
Swapping in 5% more carbs instead of saturated fat or animal protein could make you more likely to age healthfully, the data model suggested.
How to pick the healthiest carb sources
Not all carbs were considered equal in the study.
Women who ate more carbs from high-fiber foods — vegetables, whole grains, fruit, and beans — were more likely to be healthy agers.
Of course, refined carbs such as added sugars, pastries, and pizza, along with starchy processed foods such as French fries and potato chips, were linked to lower odds of healthy aging. That’s in large part due to the excess salt, sugar, and fat in processed food that can wreak havoc on our health if we eat too much of it.
Without more research, though, the study can’t say for sure whether certain foods directly cause better longevity of lower disease risk. It’s also limited because it relies on surveys of what participants’ ate, which can be unreliable since people rarely have an exact memory of their meals and snacks.
However, the results help confirm ongoing research about the best way to eat for a long, healthy life. For now, evidence is stacking up that whole grains, beans, and produce are safe bets.
“The more we can understand about healthy aging, the more science can help people live healthier for longer,” said Ardisson Korat.
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