High-Quality Carbs & Fiber - Your Secret to Healthy Aging

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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Disclaimer:
This post is for educational purposes only and is not intended as a substitute for professional medical or mental health advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or mental health concerns.

References

  • Ardisson Korat AV, et al. Dietary carbohydrate intake, carbohydrate quality, and healthy aging in women. JAMA Network Open. Published May 16, 2025. Link
  • Tufts Now. In Healthy Aging, Carb Quality Counts. May 2025.
  • Harvard T.H. Chan School of Public Health. Carbohydrate quality and health: what the research shows. May 2025.
  • Healthline. High-Quality Carbs and Longevity in Women. May 2025.
  • Technology Networks. Carbohydrate Choices in Midlife Affect Aging Outcomes. May 2025.

Author: Dianne Bly, Functional Health & Nutrition Consultant, RN, BSN, PN1 Nutrition, CFMP

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