New Study Shows Good Carbs Linked to Healthier Ageing in Women
As we navigate the complexities of ageing, many of us are searching for ways to maintain our physical, mental, and cognitive health as we get older. While there is no magic bullet for a healthy and happy later life, a recent study published in JAMA Network Open has shed new light on the importance of carbohydrates in our diets. The research found that women who consumed more high-quality carbohydrates in midlife had significantly better odds of healthy ageing, compared to those who relied on refined carbs.
The study, which tracked over 70,000 women for a period of 12 years, is one of the largest of its kind to date. The researchers analyzed the participants’ diets and health outcomes, focusing on the types of carbs they consumed and how these related to their ageing processes. The findings were striking: women who ate a higher proportion of whole, unprocessed foods such as fruits, vegetables, whole grains, and legumes in midlife were more likely to experience healthy ageing later in life.
In contrast, diets high in refined carbs, such as white bread, sugary snacks, and sweetened beverages, were linked to poorer physical, mental, and cognitive outcomes. These refined carbs are often stripped of their natural nutrients and fiber, leaving behind empty calories that can wreak havoc on our health.
So, what exactly are “good” carbs? Good carbs are those that are rich in fiber, vitamins, minerals, and antioxidants, and that are digested slowly, providing a steady release of energy. Examples of good carbs include:
- Fruits: berries, citrus fruits, apples, bananas
- Vegetables: leafy greens, broccoli, carrots, sweet potatoes
- Whole grains: brown rice, quinoa, whole wheat bread, oats
- Legumes: lentils, chickpeas, black beans, kidney beans
On the other hand, refined carbs are often highly processed and stripped of their natural nutrients. They can cause a rapid spike in blood sugar levels, followed by a crash, which can leave us feeling sluggish, tired, and hungry. Examples of refined carbs include:
- White bread
- Sugary snacks, such as cookies and candy
- Sweetened beverages, like soda and sports drinks
- Refined pasta
So, why do good carbs seem to hold the key to healthier ageing in women? There are several reasons for this. Firstly, good carbs are rich in fiber, which can help to support the growth of beneficial gut bacteria. A healthy gut microbiome is essential for immune function, digestion, and overall health. Good carbs are also rich in antioxidants, which can help to protect cells from damage caused by free radicals.
Additionally, good carbs tend to be rich in nutrients like vitamins, minerals, and phytochemicals, which can help to support cardiovascular health, reduce inflammation, and improve cognitive function. Whole grains, for example, are rich in fiber, vitamins B and E, and minerals like iron and selenium.
In contrast, refined carbs are often low in fiber and nutrients, and high in empty calories. They can cause inflammation, disrupt blood sugar levels, and increase the risk of chronic diseases like heart disease, type 2 diabetes, and certain cancers.
So, how can you incorporate more good carbs into your diet? Here are a few tips:
- Aim to include a variety of fruits and vegetables in your meals and snacks
- Choose whole grains over refined grains whenever possible
- Incorporate legumes, such as lentils and chickpeas, into your meals
- Limit your intake of sugary snacks and sweetened beverages
- Cook from scratch using whole ingredients, rather than relying on processed foods
It’s also important to note that individual needs and circumstances can vary widely. For example, some women may have specific dietary requirements or restrictions, such as gluten intolerance or lactose intolerance. It’s essential to consult with a healthcare professional or registered dietitian to determine the best diet for your individual needs.
In conclusion, the study’s findings highlight the importance of incorporating more good carbs into our diets, particularly as we age. By focusing on whole, unprocessed foods like fruits, vegetables, whole grains, and legumes, we can support our overall health and well-being, and reduce our risk of chronic diseases. By making a few simple changes to our diets, we can take control of our health and set ourselves up for a happy, healthy, and fulfilling later life.
Source:
https://thepfc.club/blogs/news/good-carbs-vs-bad-carbs-what-helps-you-age-better
