What the Latest JAMA Study Reveals
For years, carbohydrates have been misunderstood. But a new study in JAMA Network Open (May 16, 2025) confirms what we’ve suspected — quality carbs matter for long-term health.
Researchers followed more than 47,000 women from 1984 to 2016. They found that higher intake of carbs from whole grains, fruits, vegetables, legumes, and fiber was strongly associated with healthy aging — defined as reaching age 70+ without chronic disease or functional decline. Read the full study here.
Key Findings You Should Know
- A 10% calorie increase from high-quality carbs was associated with a 31% higher chance of healthy aging.
- Higher fiber intake, especially from whole foods, was linked to a 7–17% better chance of aging well.
- Diets higher in refined carbs (white bread, added sugars, starchy vegetables) were associated with a 13% lower chance of healthy aging.
Why This Matters
High-quality carbs and fiber stabilize blood sugar, feed your gut microbiome, reduce inflammation, and support brain and immune health. They’re nutrient powerhouses — not just fuel.
Bottom line: It’s not about cutting carbs — it’s about choosing the right ones.
Simple Steps to Apply This Today
- Swap refined for whole grains: Choose brown rice, quinoa, steel-cut oats.
- Add legumes daily: Beans, lentils, and peas are simple and nutrient-dense.
- Plate half plants: Fill at least half your plate with vegetables and fruit.
- Track fiber: Aim for 25–30g/day by reading labels and logging meals.
- Cut the junk: Ditch soda, sweets, packaged snacks, and sugary cereals.
How I Bring It All Together
In my programs, I use the LABS Framework™ — a clear, strategic process that helps you identify root causes and build healthy habits:
L = Lifestyle: Daily habits around food, sleep, stress, and movement
A = Awareness: Learning to read body signals like hunger and energy
B = Behavior: Turning insights into real, sustainable change
S = Systems: Examining gut, hormones, and metabolism — using labs only when it’s helpful
This isn’t guesswork. It’s intentional, evidence-based, and tailored to you.
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