We often think that age 40 is the time when we start to see clear signs of aging. But is there any way to go back in time or at least slow down the aging process? A recent study has revealed the secret to carbohydrates, especially high-quality carbs such as whole grains, fruits, vegetables and legumes.
The three-decade study with more than 47,500 women, part of the US Nursing Health Research, shows that a diet rich in high-quality carbohydrates and rich in fiber in middle age can help protect cognitive health and reduce the risk of chronic diseases in old age.
Andres Ardisson Korat - PhD ( Sc Sc ScD), senior research fellow at the Jean Mayer USDA Center for Human Nutrition Research on Aging at Tufts University (USA) - said: "We surveyed the process of healthy aging through four main factors: no chronic diseases, good physical function, good cognitive function and stable mental health".
He also noted: Although this is an observed study, there is a very clear link between high-quality carbohydrates, high fiber content in the diet and physical health and cognition in older adults.
In fact, most adults in the US do not meet the recommended amount of fiber, leading to many health consequences. Ardisson Korat emphasizes: Fiber helps reduce chronic inflammation, lower bad cholesterol and maintain blood sugar balance, all of which contribute to promoting healthy aging.
How to eat more high-quality carbs?
Jen Bruning, a registered nutritionist in Chicago and spokesperson for the Academy of Nutrition and Dietetics, advised: Fiber from whole foods such as vegetables, fruits, whole grains and legumes plays an important role in longevity. She also noted that middle-aged people should consume 25-28 grams of fiber per day for women and 31-34 grams for men.
Some examples of rich sources of fiber include: peas, raspberries, cooked sweet potatoes, Brussels sprouts... However, increasing fiber intake should be slow to avoid digestive problems such as bloating or discomfort.
The significance of this discovery for middle age
Bruning further explained: Mid-life is an important time because there are many changes in hormones and the body, affecting energy and cognitive ability later on. Adjusting your diet early helps reduce the risk of dysfunction and chronic diseases.
Lifestyle changes in your 40-50 years will have a more profound impact than in your 70-80. This highlights the importance of paying attention to nutrition from the beginning of middle age.
