The Study
Research suggests that what we eat in midlife can have a significant impact on our health as we age. In this interesting study, 47,513 subjects from Harvard’s Nurses’ Health Study had their carbohydrate consumption measured from 1984-1986 and were followed until 2014.
The goal was to see how different types of carbohydrate foods consumed in midlife influenced the odds of healthy aging. Healthy aging was considered to be an absence of major chronic disease, no cognitive or physical function impairments and good mental health.
The results were compelling:
-High quality carbohydrates were significantly and positively associated with healthy aging.
-Refined carbohydrates such as bread, white rice and sugar were significantly and negatively associated with healthy aging.
-Glycemic index was significantly and negatively associated with healthy aging.
-Fruits, vegetables, fiber and whole grains were significantly and positively associated with healthy aging.
JAMA Network Open. 2025;8(5):e2511056.
Take Home Message
Carbohydrates are a topic near and dear to my heart. I actually did my doctoral dissertation on carbohydrate metabolism. This is a thoughtful and important study. Many chronic diseases take decades to develop, so looking at how diet at midlife can impact healthy aging is a great idea.
The authors of the paper believed the tremendous benefit of healthy carbs was due to the impact of fiber on the gut microbiome and inflammation. The B vitamins and polyphenols found in healthy carbohydrate foods were also thought to be important.
Regardless of age, focus on healthy, high fiber sources of carbohydrate such as fruits, vegetables, legumes and whole grains like quinoa, oatmeal and brown rice.
Strictly limit refined carbohydrates such as bread, pasta white rice and sugar.