Health
Carbohydrates and fiber linked to healthier aging in some groups, study finds
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Carbohydrates may have gotten a bad rap, but a new study from Tufts University finds that some are better than others — and that older women in particular could reap the benefits.
The research, which was recently published in the journal JAMA Network Open, found that daily consumption of fiber and “high-quality” carbs in midlife can contribute to healthier aging and overall better wellness among older females.
The researchers defined “healthy aging” as “the absence of 11 major chronic diseases, lack of cognitive and physical function impairments, and having good mental health.”
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The study was led by researchers from the Jean Mayer USDA Human Nutrition Research Center on Aging (HNRCA) at Tufts University and Harvard T.H. Chan School of Public Health.
“The main takeaway of the study is that consuming dietary fiber and high-quality carbohydrates — those from fruits, vegetables, whole grains and legumes — is associated with positive health status in older adulthood,” lead author Andres Ardisson Korat, a scientist at HNRCA, told Fox News Digital.
Daily consumption of fiber and high-quality carbs in midlife can contribute to healthier aging and overall better wellness among older females. (iStock)
“This includes the absence of chronic diseases and good physical and cognitive function.”
The researchers collected data from the Nurses’ Health Study, in which 47,000 women reported their dietary habits and health outcomes between 1984 and 2016, according to a Tufts press release.
The women ranged in age from 70 to 93 by the end of the study period.
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The researchers looked at the women’s consumption of dietary fiber, total carbohydrates, refined carbohydrates, high-quality (unrefined) carbohydrates, and carbohydrates from whole grains, fruits, vegetables and legumes.
They also analyzed glycemic index (each food’s score indicating how much it raises blood sugar) and glycemic load, which also takes into account portion size to provide a more accurate measure of each food’s impact on blood sugar.
“It’s not just about ‘carbs versus fats versus protein’ — it’s about what kind of carbs you’re eating.”
Women who consumed higher amounts of total carbohydrates; high-quality carbohydrates from whole grains, fruits, vegetables and legumes; and total dietary fiber in midlife were 6% to 37% more likely to have healthy aging and to score higher in several areas of mental and physical wellness, the study found.
Conversely, consuming refined carbohydrates — which come from added sugars, refined grains and potatoes — and starchy vegetables resulted in a 13% reduced chance of healthy aging.
Quality over quantity
“This study reinforces something many of us intuitively feel: quality matters,” noted Melanie Avalon, a health influencer, entrepreneur and biohacker based in Atlanta, Georgia.
“It’s not just about ‘carbs versus fats versus protein’ — it’s about the kind of carbs you’re eating.”
The researchers looked at the women’s consumption of dietary fiber, total carbohydrates, refined carbohydrates, high-quality (unrefined) carbohydrates, and carbohydrates from whole grains, fruits, vegetables and legumes. (iStock)
Avalon, who was not involved in the research, discussed some of the more notable findings with Fox News Digital.
“Perhaps most surprising was the finding that replacing just 5% of calories from carbohydrates with protein (from either plant or animal sources) was associated with lower odds of healthy aging by 7% to 37%,” she said.
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Avalon also noted that when carbohydrates were segmented by type — processed versus unprocessed — the associations with healthy aging were independent of BMI (body mass index), a metric typically closely linked to metabolic health.
“This suggests the effects of carbohydrate quality on healthy aging were not solely explained by weight-loss effects,” she said.
Based on the study findings, experts recommend focusing on whole, unprocessed foods, including fruits, vegetables, legumes and whole grains. (iStock)
The study also briefly touched on the controversial topic of seed oils.
“It found that higher intake of polyunsaturated fatty acids (PUFAs) — which are commonly found in seed oils — was linked to decreased odds of healthy aging, adding nuance to the ongoing debate,” Avalon added.
Based on the study findings, the biohacker recommends favoring whole, unprocessed foods, including fruits, vegetables, legumes and whole grains.
“Shop the perimeter of the grocery store for produce and whole grains, as well as the freezer aisles for frozen fruit and vegetables,” she suggested. “Consider dipping into the aisles only for pantry staples like canned legumes.”
For those who tolerate grains, people can reap the benefits of foods like quinoa, brown rice, oats and whole wheat products, Avalon noted.
“Prioritize fiber-rich foods and minimize refined carbohydrates like white bread, sugary beverages and ultraprocessed snacks,” an expert advised. (iStock)
“Prioritize fiber-rich foods and minimize refined carbohydrates like white bread, sugary beverages and ultraprocessed snacks.”
“These shifts can meaningfully support healthy aging and reduce the risk of chronic disease.”
Limitations and future research
One chief limitation of the study is that the participants were mainly white female healthcare workers.
“Because of the observational nature of the study, we cannot rule out confounding by other variables,” Korat said. “We would have liked to have data on men to evaluate the associations in this group.”
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The researchers called for more diverse studies that look closer at how dietary fiber and high-quality carbs contribute to healthy aging.
“We hope our findings help inform consumers about the importance of healthy diets in the promotion of healthy aging,” Korat added.
“Personalized nutrition, grounded in both science and self-awareness, may be key to thriving across the decades.”
“The more we can understand about healthy aging, the more science can help people live healthier for longer.”
Avalon added that while diet is “foundational,” it’s just one piece of the “healthy aging puzzle.”
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“Exercise, sleep, stress management and social connection all play a role,” she said.
“Ultimately, personalized nutrition, grounded in both science and self-awareness, may be key to thriving across the decades.”
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Journalist Katie Couric is sharing a scary medical episode that she experienced on June 27.
In a post on Substack titled “The Day I’ll Never Remember,” she detailed a sudden episode that left her unable to recall the current month, year and president.
“I thought it was 2024. And I believed Joe Biden was president,” she wrote.
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The event occurred while Couric was attending the Aspen Ideas Festival in Colorado, during which she participated in two public panels — one on AI and one on journalism — both of which she cannot remember at all.
“I have no idea what we talked about, or of what occurred when the panels ended,” she said.
Journalist Katie Couric is sharing a scary medical episode that she experienced on June 27. (Getty Images)
John Molner — Couric’s husband, who was in attendance at the festival and the two panels — also shared his account.
After the event, someone told Molner that Katie wasn’t feeling well. When he reached her, an EMT and a doctor were tending to her. “I could tell something was off,” he wrote. “It could have been altitude sickness, but Katie was definitely not all there.”
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At the hospital, when Couric struggled to recall the year, the president and her grandchildren’s names, doctors began checking for a stroke.
An MRI revealed no signs of stroke, which was a relief, but “Katie’s ‘fog’ became a lot more apparent,” Molner wrote.
John Molner, Couric’s husband, who was in attendance at the festival and the two panels, also shared his account. (Getty Images)
“She repeatedly asked me the same questions: ‘What was I doing before we got to the hospital?’ ‘Why am I at the hospital?’”
Couric was ultimately diagnosed with transient global amnesia, a sudden, temporary episode of memory loss that prevents a person from forming new memories and may also erase some recent memories, according to Mayo Clinic.
“The cause seems to be as mysterious as the brain itself.”
It is not caused by a stroke, seizure or head injury, and it usually resolves completely within 24 hours.
“[It’s] just a very weird neural episode that’s pretty uncommon and, at least in most cases, is a ‘one and done’ experience,” Molner said.
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Couric said she finally began feeling “like herself” again around 9 p.m. and went to sleep at 2 a.m.
As TGA leaves a “permanent gap in memory” for the duration of the episode and for hours beforehand, Couric said that from around noon on that day until at least 7 p.m. will remain a “big, black hole.”
As TGA leaves a “permanent gap in memory” for the duration of the episode and for hours beforehand, Couric said that from around noon on that day until at least 7 p.m. will remain a “big, black hole.” (Getty Images)
Data shows that approximately three to eight people per 100,000 will have an episode of transient global amnesia, with people 50 years of age and older at higher risk.
The specific cause of TGA is not known, but some experts believe it stems from a “temporary dysfunction in the brain’s hippocampus — the area responsible for creating new memories,” Couric shared.
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“Doctors believe this is driven by brief interruptions in blood or oxygen flow, or microscopic spasm in the blood vessels.”
Episodes could potentially be triggered by intense physical exertion, emotional distress, extreme temperature changes or migraines, experts say.
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Approximately 15% of patients will have a recurrence 10 years later.
“Why did this happen to me? Was the altitude an issue? Was I dehydrated? Tired? Stressed? The literature doesn’t seem to indicate that these are contributing factors, but the cause seems to be as mysterious as the brain itself,” Couric wrote.
Anyone who experiences sudden memory loss, confusion, difficulty speaking, weakness, numbness, vision changes, severe headache or other stroke-like symptoms should seek immediate medical attention or call 911, doctors advise. (iStock)
“All I know is that those hours will be forever lost. Someone described it as my brain failing to hit the ‘record button.’”
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“While this was a freaky occurrence, it could have been much more serious. So ultimately, I’m relieved — even though several hours of a Saturday in June will always be missing for me.”
Anyone who experiences sudden memory loss, confusion, difficulty speaking, weakness, numbness, vision changes, severe headache or other stroke-like symptoms should seek immediate medical attention or call 911, doctors advise.
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Older adults identified as “super movers” are about half as likely to develop cognitive impairment than their peers.
That’s according to a recent study led by Stony Brook Medicine in New York, which evaluated the cognitive function of 4,000 adults 80 and over who participated in multiple aging and longevity studies over several years.
Among this group, 6% to 10% were classified as super movers, which means they walk at a much faster pace than others of the same age and gender — at speeds comparable to people three decades younger.
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The super movers were found to have about half the risk of cognitive decline compared to seniors with typical gait speed.
The findings were published in the journal Neurology on June 16.
Older adults identified as “super movers” are about half as likely to develop cognitive impairment than their peers. (iStock)
“The study reinforces that mobility and brain health are closely connected,” lead study author Dr. Joe Verghese, MD, neurologist at Stony Brook Medicine, told Fox News Digital. “This suggests that preserving mobility may be an important marker of healthy brain aging and resilience.”
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The most intriguing finding, according to Verghese, was that super movers maintained cognitive function despite having similar dementia-related brain changes as their peers.
In postmortem brain analysis, there was no difference in dementia-related pathologies between the super movers and the slower walkers, the study stated.
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“This suggests they may possess resilience mechanisms that help preserve brain function even in the presence of age-related changes,” he said. “Understanding these resilience factors could lead to new strategies for promoting healthy brain aging.”
As the study was observational, there were some limitations, and it does not prove that walking faster prevents dementia, the researchers noted.
Super movers were found to have about half the risk of cognitive decline compared to seniors with typical gait speed. (iStock)
“Other factors, such as cardiovascular health, physical fitness or genetics, may also contribute to both faster walking and better cognitive outcomes,” Verghese said.
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This study adds to growing evidence that what’s good for the heart and muscles also benefits the brain, he noted, adding that “staying physically active remains one of the most effective, evidence-based ways to support healthy aging.”
“Walking speed is best viewed as a marker of overall health, not a treatment.”
“The broader message is that physical activity is important at any age,” Verghese said. “Walking is an easy step-up point because you don’t need any special equipment. You can do it inside or outdoors, and you can do it on a regular basis. You can walk with a dog, you can walk with a friend.”
Any activity is beneficial if it’s done regularly and with the right intensity, he added.
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Rather than just trying to walk faster, the neurologist recommends that seniors focus on maintaining mobility through regular physical activity, strength training, balance exercises and good cardiovascular health.
“Walking speed is best viewed as a marker of overall health, not a treatment,” Verghese noted.
Major public health guidelines from the CDC and U.S. Physical Activity Guidelines recommend at least 150 minutes of moderate-intensity aerobic activity each week, such as brisk walking.
Major public health guidelines from the CDC and U.S. Physical Activity Guidelines recommend at least 150 minutes of moderate-intensity aerobic activity each week, such as brisk walking. (iStock)
This can be achieved by walking 30 minutes a day, five days a week, or about 20 to 25 minutes most days. Another option is to engage in shorter sessions that add up over the day.
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“You have to do it within your health limitations and medical conditions,” Verghese advised. “So if there are any medical concerns, I would get your physician to clear you before starting exercise.” The good thing about walking, he added, is that you can start at a slow pace and then gradually build up to a brisker pace.
“And then adding on strength and balance training, whatever age you are, I think is also important.”
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