The Right Carbohydrate Election Helps A Healthier Menua Process

JAKARTA – Who says aging must be synonymous with disease and a decrease in body function? A recent study reveals that the secret of happily aging can start from your plate, especially from the type of carbohydrate consumed in middle age.

Reporting from the Eating Well page on Saturday, May 24, the study published in the journal JAMA Network Open shows that women who consume high-quality carbohydrates and fiber at the age of 40 to 50 have a much greater chance of achieving advanced age with good physical and mental health, as well as without major chronic diseases such as diabetes, heart disease, or cancer.

Researchers from Tufts University and Harvard TH Chan School of Public Health conducted a long-term study by following more than 47 thousand women from 1984 to 2016. The results are clear, those who consume carbohydrates more frequently from natural sources such as whole grains, fruit, vegetables, and nuts show a much higher level of healthy aging than those eating processed carbohydrates such as white bread, cakes, or instant paste.

Every 10 percent increase in calorie intake from high-quality carbohydrates relates to greater opportunities to age healthily. On the other hand, high consumption of processed carbohydrates actually reduces the possibility by up to 13 percent.

In addition to carbohydrate types, fiber content also plays an important role. Fiber from plant-based foods is shown to help maintain mental function, reduce the risk of chronic diseases, and maintain physical fitness. In fact, high fiber intake in middle-aged is associated with an increased chance of healthy aging by 37 percent.

Researchers also highlight the importance of paying attention to the glycemic index (GI) and the ratio of carbohydrates to fiber. Foods with high GI and a little fiber risk worsening the aging process. However, foods with high glycemic load but rich in fiber still provide great benefits. This confirms the importance of choosing the right carbohydrates.

Simple Ways To Apply It At Home

The good news is, you don’t need an extreme diet or expensive food consumption. High quality carbohydrates can be easily found and processed into delicious foods. Here are some practical tips:

– Choose whole grains such as red rice, quinoa, oats, or farro as a substitute for white rice and processed pasta.

– Expand consumption of fruit and vegetables, both fresh, frozen, or canned without additional sugar and salt.

– Add nuts such as lentils or red beans in your daily menu.

– Change processed snacks such as chips or biscuits with fresh fruit, as well as wheat bread with peanut butter.

Healthy age is not the result of luck, but from small habits that are built from an early age. By choosing the right carbohydrates, you not only keep your body in shape and your mind sharp, but also give yourself the opportunity to age happily, namely being active, independent, and free from chronic diseases.

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