Thanks to long established research we know that different types of carbohydrates affect blood sugar, energy, and weight differently. However, new research published on May 16, 2025 demonstrates that the types of carbohydrates we consume also play a long-term role in healthy aging. That means they types of carbohydrates we consume in mid-life can affect chronic diseases, cognitive impairments, functional impairments, and good mental health. Let’s explore how.
First, a Few Definitions
Carbohydrates, also known as carbs, are a macronutrient found in most foods. Carbohydrates are the our body’s primary source of energy. High-quality carbohydrates come from foods that are higher in nutrients like vitamins, minerals, antioxidants, and fiber. They are also considered a complex carbohydrate, which means our bodies process them more slowly to provide sustained and consistent energy.
Refined carbohydrates have been processed in a manner that reduces the nutrient quality. Many foods are so degraded in refining that nutrients must be added back through a process called fortification or enrichment. Refined carbohydrates are considered simple carbohydrates. This means they’re processed much faster by our bodies, providing short bursts of energy followed by a steep drop in energy. Some good examples of foods with refined carbohydrates include, white rice, most breakfast cereals, and pastries.
The Question: How Does Carbohydrate Consumption in Midlife Affect Healthy Aging
Researchers at the USDA Human Nutrition Research Center on Aging (HNRCA) at Tufts University and Harvard T.H. Chan School of Public Health asked what the effects of high-quality and refined carbohydrates over 30 years would mean in terms of healthy aging. In other words, what would be the effects on chronic conditions, cognitive function, physical function, and mental health. To find the answer researchers monitored the midlife diets and eventual health outcomes of over 47,000 women via a survey collected every four years from 1984 to 2016.
The participants were nurses and were between the ages of 70 and 93 by the study’s end in 2016. Participants reported their total intakes of carbohydrates, refined carbohydrates, high-quality carbohydrates, as well as carbohydrates from fruits, vegetables, grains, dietary fiber, and legumes. I’d like to thank the hard working nurses who participated in this study for so many years so that we could have this important and helpful information. Their time and intention is very much appreciated.
The Results: High-Quality Carbs for Healthy Aging
The researchers identified “healthy aging” with four markers. These markers included the absence of 11 chronic diseases, cognitive impairments, and functional impairments as well as good mental health. By the study’s end 3,700 participants met all four markers. Intakes of high-quality carbs were associated with an up to 37% greater likelihood of healthy aging while the researchers found that refined carbohydrates were linked to 13% lower odds of healthy aging. That means by consuming more high-quality carbs we can seriously reduce our risk for conditions like diabetes, alzheimers, Parkinson’s, stroke, dementia, arthritis, and osteoporosis, just to name a few.
My Best Advice for Incorporating High-Quality Carbs
Focus on adding nutrient-dense, whole food rather than removing and reducing the refined, simple carbs. When we consume nutrient-dense foods we provide our bodies with what they are actually craving – vitamins, minerals, antioxidants, fiber, and more. The increased satisfaction leads to a greater desire to eat those same nutrients. Next thing you know you’re craving baby broccoli rather than a pastry. At the same time, a focus on deprivation and restriction is rarely as successful.
Health Coaching Can Help
Still need clarity and direction on incorporating high-quality carbs? Get some assistance from your Health Coach. Research published in the American Journal of Lifestyle Medicine in 2017 demonstrated that health coaching can result in clinically relevant improvements in risk factors for everything from blood pressure to weight management, and total cholesterol. In that same study, health coaching helped participants favorably modify important health behaviors like physical activity, nutrition, and tobacco use.
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