There are plenty of myths about carbohydrates and their effect on health, leading many people on a weight loss or wellness journey to cut carbs or eliminate them entirely. But not all carbs are bad, and new research suggests that eating a certain type of carbohydrate could support longevity and healthy ageing.
A study published in JAMA Network Open explored whether carbohydrate intake in midlife was linked to healthy ageing—looking at chronic disease, physical and cognitive function, and mental health outcomes.
Researchers analysed data from 47,513 women who took part in the Nurses’ Health Study between 1984 and 2016. The participants were under 60 in 1984. Scientists evaluated their dietary intake, including the type and total amount of carbohydrates consumed. These included refined carbs, high-quality (unrefined) carbs, and carbs from whole grains, fruits, vegetables, and legumes.
They assessed the data against a definition of “healthy ageing” that included living to at least 70, being free of 11 major chronic conditions, having good memory and physical function, and maintaining positive mental health.
The study found that consuming “high-quality carbohydrates” in midlife was linked to a significantly higher chance—up to 37%—of healthy ageing. In contrast, a higher intake of refined carbohydrates reduced the odds of healthy ageing by 13%.
Researchers concluded that fibre intake, as well as the quality and type of carbohydrates consumed, may play a vital role in long-term health as we age.
So what exactly are “high-quality” and “refined” carbs? In the study, high-quality carbohydrates referred to complex carbs from whole grains, fruits, vegetables, legumes, and overall dietary fibre. Refined carbohydrates included those found in processed foods like white bread, pasta, white rice, pizza, pastries, soft drinks, added sugars, bread rolls, and cake.
While the study highlighted the benefits of high-quality carbohydrates for healthy ageing, experts have long promoted the importance of choosing complex carbohydrates over refined ones. Complex carbs are essential for overall function—they help us feel full, support brain health, and maintain stable blood sugar levels.
These carbs are rich in vitamins, minerals, and fibre. Refined carbs, on the other hand, are stripped of nutrients during processing to make them more palatable and shelf-stable, says accredited practising dietitian Julie Smith. Refined carbohydrates are typically high in sugar and starch but low in the fibre and nutrients our bodies need to thrive.
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