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If you lived in the early days, the word “carbohydrate” is still crying and thinking that Regina George screams for her “all carbohydrate diet.” But since we’ve learned that all carbohydrates have not been made equally over the years, they can be a large amount of essential nutrients that can have very amazing health benefits.
For example, resistant starch It can help prevent cancerAnd some carbohydrates Soluble fiber It can help reduce LDL cholesterol. You can understand if you find yourself in the carbohydrate crew. After all, the messaging around the carbohydrates over the years was not very positive. But there are some things to consider here. Selecting the correct carbohydrate can help you get older.
It is the main takeout of new research Jama Network Open. Of course, aging is a very complex process, and it’s hard to say that choosing a multi -grain will be as old as you do. But the discovery clearly provides food to think. Here are some things to know.
Meet an expert: Scott Keatley, Rd, Co -owner Keatley Medical Nutrition Therapy; KERI GANS, RDN, Nutritionist and Host KERI Report podcast
What did the study find?
This study analyzed data on more than 47,000 female consciousness and health results who participated in the health research of nurses, which are based on terminal questionnaire.
Researchers specifically zeroed zero carbohydrateIncluding the number of carbohydrates consumed generally, including purified carbohydrates, high -quality (untimined) carbohydrates, pain grains, fruits, vegetables and legumes, and dietary fibers. The researchers also found signs of healthy aging, defined as 11 major chronic diseases, lack of mental health and cognitive and physical functions.
After lunching the data, the researchers found that eating high -quality carbohydrates and a lot of fibers in middle -aged are up to 37 % more likely. Healthy aging. However, researchers also found that with more starch vegetables, more tablet carbohydrates (such as sugar, tablet grains and potatoes) have a 13 % lower possibility of healthy aging.
“It suggests that these findings can be an important factor in determining the overall health of the old adulthood of the intake of fiber, high quality and purified carbohydrates.
What is “quality carbohydrate”?
Most of us tend to immediately cause the images of pasta and white bread when we think about “carbohydrates,” but a lot of nutrients are much more complicated than our credit. Together grains, vegetables, fruits and soybeans are also among the carbohydrate categories, and researchers are considering “quality carbohydrates” in the study.
“This food provides fiber, micro nutrients (vitamins and minerals), and has a lower blood sugar reaction compared to refined sources such as white bread, fastry, juice and sugar. Keatley Medical Nutrition Therapy. (Blood sugar reactions are rising and falling of blood sugar if they are not used to terms.)
Why is it good for healthy aging?
This study did not jump exactly why This quality carbohydrate helps healthy aging, but there are some theories of experts.
First of all, this food is rich in antioxidants Anti -inflammatory KERI GANS, RDN, nutritionists and nutritionists and hosts say that they can reduce the risk of heart disease and certain cancers and support brain health. KERI Report podcast. “Fiber also supports digestion, we can manage weight, promote healthy intestines, which plays an important role in overall health and intestinal brain connection,” she adds.
Keatley said that the nutrients and vitamins of the food said, “It helps to maintain cell integrity, physical function and mental health.” Finally, food promotes stable blood sugar and insulin levels, “Keatley provides protection against chronic diseases such as diabetes and cognitive reduction.”
If you want to be good at age, what food should you avoid?
It is not necessary to avoid food in the diet, but GANS suggests that it can limit the added sugar because it can promote inflammation.
Keatley said, “To support healthy aging, it is important to prioritize carbohydrates in a high -density source. Soybeans, including fruits such as strawberries and apples, non -exclusive vegetables such as green and broccoli, lens beans and chick beans.
Do your best overall. And remember that there is no reason to be afraid of carbohydrates! They can help you better in the long run.
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