Women who eat more fiber and high-quality carbohydrates in midlife are more likely to stay healthy as they age, according to a major new study.
Researchers at Tufts University looked at the diets of over 47,000 women and found that those who ate more whole grains, fruits, vegetables, and legumes were 31% more likely to reach age 70 in good health. These foods are known for being rich in fiber and for breaking down slowly in the body, helping keep blood sugar stable.
The study, published in JAMA Network Open, is part of the long-running Nurses’ Health Study, which tracks the health of tens of thousands of women over decades. Scientists focused on food data collected in the mid-1980s, when the participants were in their 40s and 50s—considered a key time for making choices that affect long-term health.
What counts as healthy aging?
To be considered aging in good health, women had to meet four conditions:
- No major chronic diseases like cancer, diabetes, or heart disease
- Good physical ability (such as walking and climbing stairs easily)
- Good memory and thinking skills
- Good mental health
Only 3,706 women in the study met all of these standards by age 70. But those who ate better carbs—like brown rice, beans, apples, and carrots—were far more likely to be in this group than those who ate more white bread, sweets, or sugary drinks.
Lead researcher Andres Ardisson Korat said low-quality carbs, such as refined grains and added sugars, were linked to a 13% lower chance of healthy aging.
Why fiber-rich carbs help
High-fiber foods, especially those with “resistant starch,” help people feel full and don’t spike blood sugar. They also improve gut health and may lower inflammation—both important for aging well.
“Better diet choices in midlife could make a big difference in later life,” said Ardisson Korat. “That includes being able to walk, lift groceries, or simply get out of bed without help.”
Other experts agree
Brooke Aggarwal, a professor at Columbia University, said the study highlights how important midlife is for setting the stage for healthy aging.
“It’s not just about living longer,” she said. “It’s about living better—being able to think clearly, move around, and care for yourself.”
Dr. Gül Bahtiyar, an expert in diabetes and metabolism in New York, called the study “huge” and said it supports past research linking high-fiber diets to fewer chronic diseases.
Heidi Silver, a nutrition expert at Vanderbilt University, added that fruit stood out as one of the most helpful foods. “Fruits are packed with vitamins and minerals you don’t get from other food groups,” she said.
Her advice? “Eat a variety of fruits, but try to get at least two servings a day.”
What the study didn’t cover
One limitation is that most participants were white women, so the results may not apply to everyone. Also, the study didn’t explore how healthy carbs improve aging, just that there’s a strong link.
Still, experts say it’s more proof that simple diet changes—like choosing whole grains over refined ones and eating more fruits and vegetables—can help people enjoy a healthier, more active life as they grow older.
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