Pasta are rich in carbohydrates photo pixabay
Reducing carbohydrates is a popular fashion in diets, used for weight loss or blood sugar, but it may have reverse effects – especially when it comes to longevity, a recent research shows. Instead of fearing bread and other foods high in carbohydrates, we should focus on choosing the right ones, to increase our chances of staying healthy with old age, say researchers at Tufts University.
Their new research, carried out on more than 47,000 women, found that only 8% of them reached the age of 70 without memory problems, physical limitations or major diseases, such as cancer or cardiovascular disease. Their secret? Consumed more carbohydrates.
According to the study published on May 16 in the Jama Network Open, women who started consuming quality carbohydrates around the age of 40 had a higher chance of being healthy at 70.
Foods high in carbohydrates, such as beans, berries, green vegetables and oats, could play an essential role in longevity, researchers said. Replacement of ultra -home foods, such as fried potatoes or donuts, with these sources of healthy carbohydrates, not only can improve your short -term health, but also in the long term – even decades.
The study even suggests that it may be more beneficial to choose the right carbohydrates than to consume more proteins.
“We have all heard that different types of carbohydrates can affect health in different ways – whether it is weight, energy or blood glucose,” said Andreson Korat, the main author of the study and a researcher at Tufts University. “But instead of analyzing only the immediate effects of these macronutrients, we wanted to understand what they mean for good health over 30 years.”
What does “healthy aging” mean?
The researchers analyzed the data of thousands of nurses, starting from the time they were between 40 and 50, for over three decades. They compared the eating habits of the participants with the way their health has changed over time.
They watched if the participants developed memory problems, type 2 diabetes or other diseases, but also if they managed to remain physically and mentally active. Their definition for “healthy aging” included the ability to do daily tasks (walking, housework, shopping), but also a minimum of intense physical activity (running, high weights, sports).
About one third of women managed to avoid chronic diseases until the age of 70, and half kept their memory in good parameters. But only 15% had no physical limitations. The “elite” group – 8% of the participants – ticked all these criteria.
Carbohydrate vs. Proteins for longevity
Research has shown that when it comes to living longer, more proteins does not necessarily mean better. The consumption of a 5% higher amount of protein instead of carbohydrates has been associated with lower chances of healthy.
In contrast, the replacement of 5% of the intake of saturated fats or animal proteins with quality carbohydrates has been associated with a higher probability of healthy aging.
How do we choose the healthiest carbohydrates?
Not all carbohydrates are equal, the study shows. Women who have consumed carbohydrates from foods high in fiber – vegetables, whole grains, fruits and legumes – were more likely to grow healthy.
In contrast, refined carbohydrates – such as added sugars, pastries, pizza, fried potatoes or chips – were associated with a decrease in healthy aging. These ultra -home foods often contain excess salt, sugar and fat, which can negatively affect health if consumed regularly.
Of course, the study cannot prove with certainty that certain foods directly cause a longer life or reduce the risk of disease. There are limitations, especially because the research has been based on self-reporting questionnaires, which can be inaccurate. But the conclusions confirm the tendencies of other research on optimal eating for a long and healthy life.
“The better we understand what healthy aging means, the more science can help us live better and more,” said Ardisson Korat, writes Business Insider.
