- Previous studies show that there are many things that people can do to help them age healthier, such as eating a healthy and balanced diet.
- A new study has revealed that the dietary fibers and the quality of carbohydrates consumed in the middle of life can have a major impact on healthy aging for elderly women.
- The results indicated that high -quality carbohydrates from sources such as whole grains, vegetables and legumes and total dietary fibers were linked to 37% of better chances of healthy aging.
Everyone everywhere is on a mission to age the healthiest way possible.
“Healthy aging is important for the elderly to lead a fulfilling and independent life and fully engage in many personal and family activities,” said Andres Ardisson Korat, SCD, Scientist II at the University of Tufts by Jean Mayer Usda, said Medical news today. “To do this, the elderly benefit from being free from major chronic diseases, preserving good physical and cognitive function and maintaining good mental health.”
“In addition, all limitations or handicaps grant charges in care to loved ones / family members, and are expensive to manage (that is to say the cost of medical visits, drugs, caregivers, etc.),” continued Ardisson Korat. “These limitations add up in terms of productive loss of time and added medical costs and treatment.”
Ardisson Korat is the main author of a new study that offers more knowledge of what to eat to age healthy. He and his team found that the quantity of dietary fiber and the quality of the carbohydrates consumed during the forties can have a major impact on healthy aging for elderly women.
For this study, the researchers analyzed data on the diet and health of more than 47,000 women who fulfilled the questionnaires of the study on the health of nurses between 1984 and 2016. In 2016, the participants were aged 70 to 93.
Scientists have included data on the supply of eating fiber of each participant and evaluated the total quantity of carbohydrates consumed by the participants and their quality:
“The carbohydrates contribute to about half of our total calorie intake and are presented in many different forms (i.e. rifi, complexes, simple sugars, food fibers) and from many sources (refined grains, added sugars, fruits, vegetables, whole grains, potatoes, etc.) with many health implications,” said Ardisson Korat.
“We know that the consumption of different types of carbohydrates has implications for the risk of developing and dying from many chronic diseases; However, they did not examine the role of food carbohydrates and the quality of carbohydrates in healthy aging, “he added.
At the conclusion of the study, the researchers found that focusing on the consumption of high -quality carbohydrates from whole grains, fruits, vegetables and legumes, and total food fibers in his forties, was in correlation to a better chance of 6 to 37% healthy aging.
“The consumption of high quality carbohydrates, those of fruits, vegetables, whole grains and legumes, can increase our probability of age healthy,” said Ardisson Korat. “In addition, the consumption of carbohydrates in these sources increases our chances of avoiding chronic diseases and preserving good physical and cognitive function in elderly age.”
Scientists also found that eating more refined carbohydrates led to a 13% lower chance for healthy aging and eating more starchy vegetables – such as potatoes and corn – has led to a chance of 10% lower.
“The quality of food carbohydrates is important for healthy aging,” said Ardisson Korat. “Our study has shown that the consumption of high-quality carbohydrates is favorably linked to healthy aging, and on the same line, the consumption of carbohydrates from refined sources (that is to say refined grains, added sugars) is linked to lower chances of becoming a healthy age.”
High quality carbohydrates vs refined
“In addition, in this study, we have examined the relationship between the increase in high quality carbohydrates while reducing refined carbohydrates (in a substitution analysis) by healthy aging. We have found that this replacement – more high quality carbohydrates, less refined carbohydrates – is associated with 16% understanding of the complexes to become a healthy agency. ”
– Ardisson Korat, principal author
Mnt According to Sheryl Ross, MD, an OB / Gyn and Women’s Health Expert certified to the Board of Directors at the Providence Center for Saint John in Santa Monica, California, about this study.
Ross said that the results of this relevant study are unexpected but not surprising.
“Now there is a major study on the size of the sample to show the consumption of high quality carbohydrates, including whole grains, fruits, vegetables and high fiber legumes and supports healthy aging,” she explained. “There is an appropriate saying:” Genetics loads the pistol, and the lifestyle pulls the trigger “. This analogy highlights how genetic predispositions under certain medical conditions can be your destiny, but healthy lifestyle changes can minimize the effects on aging. »»
Habits that accelerate aging
“Hollen and avoidable lifestyles include smoking, inactivity, consumption of an unhealthy diet (including fast food!), (E), (e)
alcohol consumption And not sleeping well contribute to heart disease, high blood pressure, high cholesterol, certain cancers and cognitive decline. »»
– Sheryl Ross, MD
“Changes in lifestyle, including consumption of a healthy diet, regular exercise, limitation of alcohol consumption, seven-hour sleep per night, minimization of stress and non-smokes are means of improving your longevity and supporting healthy aging,” added Ross. “Control of positive lifestyle changes prevents chronic medical complications that support a better quality of life and healthy aging.”
Mnt He also spoke with Monique Richard, MS, RDN, LDN, a nutritionist dietitian and owner of nutrition in the aim, for his best advice on how readers can eat the healthiest types of possible carbohydrates.
“Keep in mind that not all carbohydrates are created equal. Watching the ingredients and understanding food groups will be important to make optimal choices,” said Richard.
When it comes to eating healthy and high quality carbohydrates, Richard recommended readers to search:
- Fresh products: Prepare and consume that degrades phytonutrients at least such as raw salads, slightly steamed or whitened, sautéed, roasted or toasted.
- Choose whole grains: Look for “whole rye” or “” whole oats “as ingredients in breads, cereals and pasta.
- Shake things up: Alternative preparation of more traditional and common grains with alternative options – or mix them together, try sorghum, barley, boulgour, millet, spelled, farro or freekeh.
- Resistant starch: It can be found in cooled potatoes, rice and pasta, as well as in green bananas, beans, legumes and nuts and seeds. Foods in this category are lower on the glycemic index and can nourish our intestinal microbiota.
- Snack on the right: A practical way to add more fibers throughout the day is with snacks such as dried fruits (without added sugar), nuts such as nuts, almonds and peanuts, and seeds such as sunflower grains, pumpkin seeds, chia seeds and linen.
- Do not forget the impulses: Addition of beans, lenses and pea with salads or soups or mBeets or tartinades – Hummus or fried beans – can be a great way to add more fibers and nutrients to meals and accompanying dishes in an inexpensive and tasty way.
- Get out of your comfort zone: Try new cooking methods, seasoning or support dishes for cultures other than yours. Explore a new vegetable, fruit or whole grain once a week or once a month.
“You would not ask a foreigner to advise you on your retirement portfolio, so why get health and nutrition advice from Tiktok or IG?” Richard added. “Look for a recorded nutritionist dietitian to help clarify what is logical for your health and nutritional needs.”
