Midlife Dietary Choices: High-Quality Carbohydrates and Fiber Promote Healthy Aging in Women

Research from Tufts University and Harvard T.H. Chan School of Public Health indicates that women in midlife who incorporate high-quality carbohydrates—such as whole grains, fruits, vegetables, and legumes—and dietary fiber into their diets are more likely to experience healthier aging. The study analyzed data collected over three decades from over 47,000 women, tracking their dietary patterns and health outcomes as they aged beyond 70 years.

Key findings revealed that consuming total carbohydrates that are unrefined and rich in fiber, alongside high-quality carbs from natural sources, correlated with a 6% to 37% higher chance of maintaining physical and mental health, free of major chronic diseases, and enjoying good physical and cognitive function into older age. Conversely, higher intake of refined carbohydrates—those high in added sugars and refined grains—was associated with a 13% reduction in healthy aging odds.

The study employed food-frequency questionnaires to assess diet quality, focusing on carbohydrate sources and fiber intake. Researchers defined healthy aging as the absence of 11 significant chronic diseases, preserved cognitive and physical ability, and good mental health. Of the participants, 3,706 met these criteria.

Senior author Qi Sun emphasized that the quality of carbohydrates in midlife is an important factor in aging well. The findings support existing evidence linking fruit, vegetable, whole grain, and legume consumption with lower risks of chronic health issues. However, the authors note that the study predominantly involved white health professionals, suggesting further research is needed in more diverse populations.

Additionally, the mechanisms connecting dietary fiber and high-quality carbs to healthy aging remain to be fully understood. As Ardisson Korat highlighted, understanding food choices in midlife can inform strategies that enhance quality of life in later years.

This study was published in JAMA Network Open and underscores the importance of nutritious carbohydrate sources for long-term health benefits in women.