The findings hold particular relevance for India, where chronic diseases are rising. Fortunately, many high-quality carbs—like fruits, vegetables, legumes, and whole grains—are already staples in traditional Indian diets
Published May 23, 2025 | 7:00 AM ⚊ Updated May 23, 2025 | 7:00 AM
Representative image (iStock)
Synopsis: A new 30-year study published in JAMA Network Open links high-quality carbohydrate intake in midlife to healthier ageing in women. Tracking over 47,000 participants, researchers found that diets rich in fruits, vegetables, whole grains, and legumes improved physical and cognitive health. Indian experts, including Dr. V Mohan, endorse the findings, highlighting their relevance to carb-heavy Indian diets.
It turns out that ageing well isn’t just about yoga or daily walks; it might also be about what’s on your plate. A massive new study has found that women who ate more high-quality carbs like fruits, vegetables, whole grains, and legumes in midlife had a much better shot at staying physically fit, mentally sharp, and disease-free well into old age.
A new study published in JAMA Network Open on 16 May 2025 has found that a higher intake of total and high-quality carbohydrates during midlife is associated with significantly better odds of healthy ageing in women. The large-scale prospective cohort study, conducted by researchers from the Jean Mayer USDA Human Nutrition Research Centre on Ageing (HNRCA) at Tufts University and Harvard TH Chan School of Public Health, followed 47,513 women over more than three decades.
Interestingly, Indian doctors have agreed with the reports of the study and said that the right carbs are important. Excess consumption of refined carbohydrates can trigger chronic inflammation, a key contributor to faster ageing. Given that carbohydrates make up 60–70 percent of the average Indian diet, the findings of this study are highly relevant, said Dr V Mohan, renowned diabetologist and chairman of Madras Diabetes and Research Centre in Chennai.
The researchers from the study analysed data from the Nurses’ Health Study, covering the years 1984 to 2016. The women included were under 60 years of age at the start of the study. Carbohydrate intake was assessed using food frequency questionnaires from 1984 and 1986. The study then evaluated “healthy ageing” in 2014 or 2016, which was defined as the absence of major chronic diseases, no physical or cognitive impairment, and good mental health.
The findings are especially relevant for India, where dietary patterns are shifting and chronic diseases are rising. Many of the high-quality carbohydrate sources identified—such as fruits, vegetables, legumes, and whole grains—are widely consumed in traditional Indian diets.
“Intakes of total and high-quality carbohydrates; carbohydrates from whole grains, fruits, vegetables, and legumes; and total dietary fibre in midlife were associated with increased odds of healthy ageing and several domains of positive health status in older adulthood,” the study states.
In contrast, higher consumption of refined carbohydrates was associated with lower odds of healthy ageing.
Every 10 percent-calorie increase (CI) in total carbohydrate intake was associated with a 17 percent higher likelihood of healthy ageing (OR, 1.17; 95 percent CI, 1.10–1.25).
Every 10 percent calorie increase in high-quality carbohydrate intake was associated with a 31 percent higher chance of healthy ageing (OR, 1.31; 95 percent CI, 1.22–1.41).
Higher refined carbohydrate intake was linked to lower odds of healthy ageing (OR, 0.87; 95 percent CI, 0.80–0.95).
Carbohydrates from fruits, vegetables, and whole grains had strong positive associations with healthy ageing, with odds ratios ranging from 1.11 (95 percent CI, 1.07–1.15) to 1.37 (95percent CI, 1.20–1.57) per 5 percent energy increment.
Total dietary fibre and fibre from fruits, vegetables, and cereals were also associated with improved odds of healthy ageing, with ORs between 1.07 (95 percent CI, 1.03–1.11) and 1.17 (95 percent CI, 1.13–1.22) per standard deviation increase.
The study also considered the role of glycemic load (GL), which was initially associated with healthy ageing, but this effect diminished when adjusted for fibre and carbohydrate quality.
While the study focused on a US cohort, the dietary components it highlights—fruits, vegetables, legumes, and whole grains—are abundant in Indian diets. This reinforces the importance of minimising refined carbohydrates (like white bread, sugary snacks, and polished rice) and prioritising high-fibre, nutrient-rich foods to promote long-term health and functional independence in older adulthood.
“These findings suggest that intakes of dietary fibre, high-quality, and refined carbohydrates may be important determinants of overall health status in older adulthood,” says the study
Agreeing with the findings, the study adds to a growing body of evidence that dietary quality in midlife plays a critical role in shaping health in later years.
Speaking to South First, low-carb advocate, metabolic health coach and co-founder of dlife, Shashikant Iyengar says, “This large, long-term cohort study highlights that the quality of carbohydrates matters for healthy ageing, with high-fibre, minimally processed sources being beneficial and refined carbohydrates being detrimental.”
He adds, “While the study does not directly examine low-carbohydrate diets, it reinforces the importance of minimising refined carbs.”
Iyengar says, “As a low-carb nutritionist, I help clients reduce processed and high-glycemic carbohydrates (sugar, refined flour and processed junk) while ensuring any included carbs are of the highest quality, for example, low-starch vegetables, nuts and seeds, supporting both metabolic health and longevity.”
Meanwhile, stressing the same, Dr Mohan says, “Not all carbs are bad—what matters is the quality,” citing studies done on these lines by him and his research centre with Indian dietary patterns. “Whole grains such as unpolished millets, brown rice, and whole wheat have a lower glycemic index and are packed with nutrients, making them far healthier than refined carbs like polished white rice and maida-based products, which are low in fibre and spike blood sugar quickly.”
Excess consumption of refined carbohydrates can trigger chronic inflammation, a key contributor to faster ageing. Given that carbohydrates make up 60–70 percent of the average Indian diet, the findings of this study are highly relevant, says Dr Mohan.
“In our ICMR-India study, we found that replacing even 10–15 percent of unhealthy carbohydrates with protein—especially plant-based sources—can significantly improve fibre intake and help prevent or even reverse early-stage type 2 diabetes in people with pre diabetes,” the doctor adds.
“Previous research has already linked high-GI foods to increased mortality risk, so this new study reinforces and aligns with our earlier findings,” he says.
However, Shashikant Iyengar warns that observational studies like this cannot establish cause and effect, and individual needs may differ. He adds that “personalised, nutrient-dense, lower-carb higher protein approaches that emphasise whole foods remain a strong, evidence-informed option for those seeking healthy ageing.”
(Edited by Ananya Rao)
