主食吃得少 人更容易老？研究发现：增加高质量碳水摄入能减缓衰老

Core Insights - High-quality carbohydrates are essential for normal body function and can help slow down aging and manage weight [3][4] - A study published in the Journal of Nutrition indicates that a diet rich in high-quality carbohydrates is associated with a 1.2-year reduction in biological aging [3] - High-quality carbohydrates include whole grains, legumes, tubers, and fruits, which provide essential nutrients and fiber [6][7][8][10] Group 1: High-Quality Carbohydrates - High-quality carbohydrates, also known as "good carbs," provide not only energy but also vitamins, minerals, and other beneficial components [6] - Examples of high-quality carbohydrates include whole grains like brown rice and oats, tubers like sweet potatoes, legumes like chickpeas, and fruits [6][7][8][10] Group 2: Low-Quality Carbohydrates - Low-quality carbohydrates, referred to as "bad carbs," primarily provide calories and lack essential nutrients, often being high in sugar, salt, or fat [11] - Examples of low-quality carbohydrates include fried potato products, sugary foods like cakes and cookies, and sugary beverages [12][13][14] Group 3: Dietary Recommendations - The 2022 Dietary Guidelines for Chinese Residents recommend consuming 50-150 grams of whole grains daily, along with at least 300 grams of fresh vegetables and 200-350 grams of fresh fruits [18] - It is advised to incorporate legumes into meals to enhance nutritional balance and protein complementarity [18]