Diets often discourage carbohydrates, labeling them as detrimental to health and waistlines. Yet, recent research indicates that certain types of carbohydrates may actually slow the ageing process and protect against chronic diseases, as well as enhance physical and mental well-being.
This information comes from a long-term study, spanning 30 years, that was published in the JAMA Network Open journal by researchers affiliated with Tufts University and Harvard University’s TH Chan School of Public Health. According to Andres Ardisson Korat, an assistant professor in the Human Nutrition Research Centre on Ageing at Tufts, “Our findings suggest that carbohydrate quality may be an important factor in healthy ageing.”
From 1984 to 2016, more than 47,000 women were monitored for their dietary habits and health outcomes. Those who consumed the highest-quality carbohydrates, such as whole grains, fruits, vegetables, and legumes, had a 37 percent higher likelihood of ageing healthily compared to those who ate fewer nutritious carbs. Conversely, higher consumption of ultra-processed and refined carbs led to a 13 percent decline in healthy ageing odds. Ardisson Korat remarks, “Refined carbohydrates, which included carbohydrates from added sugars, refined grains, and [white] potatoes, were unfavourably associated with healthy ageing. Reducing these carbs relates to better outcomes in healthy ageing.”
Bahee Van de Bor, a dietician and spokesperson for the British Dietetic Association, points out, “Carbohydrates have been unfairly criticized, but this study reinforces the idea that high-quality carbohydrates are vital for gut health and healthy ageing.” She emphasizes the essential role that soluble and insoluble fiber, as well as key vitamins and minerals, play in supporting digestion, metabolic health, and immune function.
According to nutritionist Eli Brecher, combining carbs with proteins and healthy fats can create meals that promote stable blood sugar levels and satiety.
So, what carbs should we include more of in our diets? Wholegrain options are certainly beneficial. Increasing our intake of foods like porridge, rye bread, and brown rice seems wise. Experts recommend considering these 13 carb-rich foods:
1. Pears
Pears have been linked to a lower risk of heart disease and type 2 diabetes, largely due to the beneficial phenolic compounds found in their skin. Research by Aedín Cassidy, a professor at Queen’s University in Belfast, suggests that pears, rich in flavonoids, promote a healthy gut microbiome and positively impact blood pressure.
2. Pasta
A review of 38 studies by University of Minnesota researchers points out that even white pasta doesn’t impede weight loss. The method of preparation causes carbohydrates to digest slowly, resulting in a lower glycaemic response compared to white bread. Cool cooked pasta yields an even lower blood sugar spike. Brecher suggests that wholewheat or legume flour pasta is an excellent source of fiber and offers lasting energy.
3. Red rice
A recent nutritional analysis highlighted that red rice, available in supermarkets, is 87.2 percent carbohydrates but also offers some protein and flavan-3-ols, which may benefit health. Dr. Linia Patel, a researcher at the Università degli Studi di Milano, notes that red rice boasts a unique range of antioxidants compared to regular brown rice.
4. Raspberries
Raspberries, often underrated, are high in fiber and polyphenols. They may help reduce inflammation and support gut health. A study found that participants consuming 280g of frozen raspberries daily for two months showed positive changes in immune function.
5. Red kidney beans
Brecher favors red kidney beans, noting they work well in salads and can replace meat in sauces. They’re rich in plant-based protein and resistant starch, which benefits gut bacteria. Research indicates that consuming these beans may lower blood pressure more effectively than rice.
6. Lentils
Patel advocates for including fiber-rich pulses like lentils in our diets, highlighting their high iron content and protein value. Her research published in the European Journal of Clinical Nutrition reveals that even a small portion of dried pulses can reduce the risk of colon cancer significantly.
7. Kiwi fruit
Two kiwis offer about 5g of fiber, representing 16 percent of the daily recommended intake. They also contain melatonin, which could improve sleep when consumed before bedtime.
8. Figs
Figs are naturally sweet and provide calcium, potassium, and prebiotic fiber. They are known to support gut bacteria, and studies suggest that fig extract may lower blood sugar levels effectively.
9. Broccoli
This versatile vegetable contains about seven percent carbohydrates and provides significant health benefits. Van de Bor notes its glucosinolates, which help combat oxidative stress.
10. Quinoa
Brecher describes quinoa as an excellent source of fiber, iron, and proteins, making it a valuable option for those avoiding gluten. A review indicates its potential to help regulate blood sugar and cholesterol levels while exhibiting anti-inflammatory properties.
11. Red cabbage
According to Patel, red cabbage, which is full of anthocyanins, is a fantastic addition to salads. Studies suggest it may offer cancer protection and improve heart health.
12. Green peas
Don’t overlook green peas in your diet—they’re sweet, starchy, and fiber-rich, which may aid in blood sugar control. They also provide vitamin K1 essential for bone health.
13. Butter beans
Adding butter beans to meals can enhance satiety due to their carb and fiber content. Van de Bor highlights their manganese and folate content, both vital for healthy aging and cardiovascular health.
