Women who consume high-quality carbohydrates like whole grains, fruits, and vegetables in midlife are up to 37% more likely to experience healthy aging past 70, according to groundbreaking research from Tufts University.
At a Glance
- A 32-year study of over 47,000 women found that fiber and high-quality carbohydrates significantly increase odds of healthy aging
- Fruit fiber (14% higher odds), vegetable fiber (11%), and cereal fiber (7%) showed varying benefits for long-term health
- Refined carbohydrates from added sugars, refined grains, and potatoes were associated with 13% lower odds of healthy aging
- Only about 8% of participants met all criteria for healthy aging, defined as surviving to 70+ without major chronic diseases while maintaining good physical, cognitive, and mental health
Quality Carbohydrates Make a Difference
Researchers from Tufts University and Harvard analyzed data from the Nurses’ Health Study, tracking more than 47,000 women over 32 years. Their findings, published in JAMA Network Open on May 16, reveal that the type of carbohydrates consumed has a profound impact on aging outcomes. Women who consumed higher amounts of quality carbohydrates from whole grains, fruits, vegetables, and legumes demonstrated up to 37% greater likelihood of healthy aging compared to those with lower consumption of these foods. Conversely, diets high in refined carbohydrates from added sugars, refined grains, and potatoes were associated with 13% lower odds of healthy aging.
The study defined healthy aging as surviving to age 70 or beyond without major chronic diseases, while maintaining good cognitive and physical function and mental health. Despite these clear benefits, the researchers found that only about 8% of participants met all criteria for healthy aging, highlighting the challenge many women face in maintaining optimal health into their later years.
Dietary Carbohydrate Intake, Carbohydrate Quality, and Healthy Aging in Women
Cohort study 🔎 “intakes of total and high-quality carbohydrates; carbohydrates from whole grains, fruits, vegetables, and legumes; and total dietary fiber in midlife were associated with increased…
— Agingdoc🩺Dr David Barzilai🔔MD PhD MS MBA DipABLM (@agingdoc1) June 6, 2025
Different Fiber Sources Offer Varying Benefits
Not all fiber sources provide equal benefits, according to the research. The study revealed that fruit fiber offered the strongest advantage with 14% higher odds of healthy aging, followed by vegetable fiber at 11% higher odds, and cereal fiber at 7% higher odds. This suggests that a varied diet incorporating multiple fiber sources may provide the most comprehensive health benefits. Additionally, replacing refined carbohydrates with high-quality alternatives can increase the likelihood of healthy aging by 16%, making this dietary shift a powerful intervention for women in midlife.
Most U.S. adults fall short of recommended daily fiber intake—25-28 grams for women and 31-34 grams for men. Fiber is crucial for reducing inflammation, lowering cholesterol, supporting heart health, regulating blood sugar, and maintaining regular bowel movements. Complex carbohydrates also play essential roles in bodily functions, brain optimization, and blood sugar management, making them vital components of a healthy diet aimed at supporting long-term wellness.
New paper & further evidence that "carbs" is a Jekyll/Hyde super-category & counterproductive as a label in nutrition discussions w/o further differentiating to refined vs whole-foods/high-fiber carbs. The too-common meme of carbs bad & protein good is just wrong. Quick thread.. https://t.co/AyKJj867WA
— Karl Pfleger (@KarlPfleger) June 5, 2025
Midlife Dietary Choices Critical for Later Health
The research emphasizes that dietary choices made in midlife can significantly impact health outcomes decades later. Making positive dietary changes in your 40s and 50s appears to be more beneficial than waiting until later decades. “There are many changes in mid-life that relate to changes in hormones, impacting body composition, energy levels, and metabolism. This is also a time that is thought to be important in the development of cognitive impairments later in life,” noted Jen Bruning, MS, RDN, LDN.
While the study provides compelling evidence for the benefits of quality carbohydrates, researchers acknowledge some limitations. The study population consisted primarily of white health professionals, indicating a need for future research in more diverse groups. Additionally, although the study was observational and cannot prove direct causation, it demonstrates a strong association between high-quality carbs and healthy aging that aligns with previous research on chronic disease prevention.
For women looking to improve their carbohydrate quality, experts recommend focusing on fiber-rich whole foods like vegetables, fruits, whole grains, and legumes. Other lifestyle factors that support healthy aging include regular exercise, limiting alcohol consumption, getting adequate sleep, and managing stress effectively. For personalized guidance, consulting with a registered dietitian nutritionist is advised to develop an eating plan tailored to individual health needs and goals.
