Researchers at Tufts University and Harvard T.H. Chan School of Public Health analyzed decades of data and found that women who consumed more dietary fiber and what the study calls “high-quality” carbohydrates in midlife had significantly better odds of healthy aging.
These carbohydrates, found in whole grains, fruits, vegetables, and legumes, were linked to up to a 37 percent higher likelihood of avoiding major chronic illnesses, maintaining good mental health, and preserving physical and cognitive function into their seventies and beyond.
The findings were published in JAMA Network Open and are based on data from the long-running Nurses’ Health Study, which followed over 47,000 women between 1984 and 2016.
By the end of the study period, participants ranged in age from 70 to 93. The women’s diets were examined in detail, with a focus on the types of carbohydrates consumed, their glycemic impact, and the total fiber intake.
The results show that quality matters when it comes to carbs. Women who regularly consumed high-quality carbohydrates saw substantial health benefits compared to those who ate more refined carbs, such as added sugars, white bread, and processed foods. Those with higher intake of refined carbohydrates faced a 13 percent reduction in their chances of aging healthfully.
Lead author Andres Ardisson Korat of the Jean Mayer USDA Human Nutrition Research Center on Aging stated that the results point to a strong connection between diet in middle age and well-being in older adulthood.
According to the study, simply swapping a small portion of calories from carbohydrates to protein—whether animal or plant—was linked to lower odds of healthy aging, suggesting the body’s need for complex carbs may be more significant than previously thought.
The study also adds to the growing debate around seed oils, with data showing that higher intake of polyunsaturated fatty acids, often found in such oils, was associated with lower odds of healthy aging.
Health commentators have reacted with interest.
Melanie Avalon, a biohacker and health entrepreneur not involved in the research, called the results “eye-opening,” noting that the benefits were independent of body weight. This means the effects observed weren’t just due to weight loss or calorie reduction but tied directly to the type of carbohydrates consumed.
While the study focused on a specific demographic—predominantly white, female healthcare workers—it supports the broader idea that midlife nutrition has long-term health consequences.
Experts recommend focusing on foods that are rich in fiber and nutrients, including fresh or frozen produce, canned legumes, and whole grains like oats, quinoa, brown rice, and whole wheat.
The study’s authors say more research is needed to confirm whether similar benefits apply to men and more diverse populations, but the takeaway is already clear for many older women: what you eat in your 50s and 60s may play a big role in how you feel in your 70s and 80s.
The findings offer fresh support for what many older Americans already suspect: sticking with whole foods over processed ones isn’t just a diet trend—it may be a long-term investment in your health and independence later in life.