However, when researchers specifically examined women with higher intake of refined carbohydrates – the type in white bread, pastries and transformed snacks – they saw this advantage disappear.
“We have all heard that different carbohydrates can affect health differently, whether for weight, energy or blood sugar. But rather than just looking at the immediate effects of these macronutrients, we wanted to understand what they might mean for good health 30 years later, “said the main author Andres Ardisson Korat, DSC, a scientist from the University of Jean Mayer Usda on the search for human nutrition on the assault of toft assault at the Tofts University in Boston.
The study has defined healthy aging like:
- Live at least 70 years
- Do not have one of the 11 major chronic diseases such as heart disease, diabetes or cancer
- Mentally clean without memory problems
- Maintain physical capacity, including the ability to engage in moderate activities such as walking a few houses
- Having good mental health as measured by a standardized depression scale for the elderly
Key study results
The research has followed more than 47,000 women from the long -term study of nurses, according to their diet from the forties (around 48 years old) and their more advanced age (up to 90 years).
At the end of the study, only 8% of women met the healthy aging criteria.
Key results included:
- Women who ate more fibers, more carbohydrates of any type and more high quality carbohydrates had between 6 and 37% of healthy aging and better mental and physical health.
- Eating more processed carbohydrates was linked to a 13% healthy aging chance.
- A glycemic index and a higher carbohydrate / fiber ratio was also linked to lower chances of healthy aging.
How the study was conducted
Based on the questionnaire responses, the researchers have tabuated the following food intake for the participants:
- Total carbohydrates
- Refined carbohydrates from processed foods
- High quality carbohydrates (unrefined) whole grains, fruits, vegetables and legumes,
- Food fiber
The researchers also used questionnaires to calculate the glycemic index and the glycemic load of these carbohydrates.
How can healthy carbohydrates help you age better?
It is likely that quality carbohydrates helped healthier aging for several reasons, explains Nathan Wood, MD, chef and director of the Culinary Medicine Program at the New Haven Yale School of Medicine, Connecticut. Dr. Wood was not involved in the study.
Fiber
“Fiber is an extremely beneficial element of our diet. It plays an important role in digestive health and feeds our intestinal microbiome. We learn more and more about how the health of microbes in our intestine is linked to all kinds of other positive results for health – from mental health to heartache to prevention of diabetes, “explains Wood.
“Fiber intake can decrease the levels of inflammation markers, which can improve the biological paths involved in aging,” explains Dr. Korat.
The fibers also prevent weight gain and its associated complications, he says. “Indeed [calories]Said Wood.
Antioxidants
Another important aspect to consider is that whole grains, fruits, vegetables and beans (like all plants) contain antioxidants, explains Wood.
“Antioxidants help fight inflammation. In this way, they can protect from cancer, diabetes, heart disease, liver disease and even signs of aging, “he said.
Why you shouldn’t be afraid of carbohydrates
“Many people fear carbohydrates, but they are an essential element in human food,” says Wood.
It is interesting to note that the consumption of more carbohydrates as a whole was associated with improved aging, he said.
“It is likely that these carbohydrates come from healthier sources. In addition, this could mean that these participants who consumed more carbohydrates consumed less fat, ”explains Wood.
Although fat is also a necessary component of human food, many of us eat too much, he says.
“Even more important is the type of fat that we consume. The saturated fats, which are solid at room temperature (think of beef tallow, butter and coconut oil), increases our LDL or “bad” cholesterol. Higher levels of LDL cholesterol are connected to a higher risk of heart disease and blows.
Would the results apply to men and people of color?
The study included only women and most of them were white. Would eating more quality carbohydrates help men and people with different breeds and ethnicities with healthy aging?
“Although this study only understands women, it is very reasonable to think that these results could also be extrapolated to men,” explains Wood.
Because there were very few black or Asian participants, as well as participants from other races, more research would be necessary to see if these results could apply to non -white populations – although it is likely that they would see the same advantages, he said.
