Core Viewpoint - The latest research indicates that consuming high-quality carbohydrates, such as whole grains, legumes, vegetables, and fruits, can promote healthier aging and may even make individuals appear younger than their actual age [6][8][9]. Group 1: Health Benefits of High-Quality Carbohydrates - A study published in the Journal of the American Medical Association in May 2025 highlights that high-quality carbohydrates can be beneficial for healthy aging [6]. - The analysis of 32 years of tracking data shows that increased consumption of high-quality carbohydrates correlates with a higher likelihood of healthy aging [8]. - High-quality carbohydrates can reduce the risk of health issues and slow down aging, with individuals consuming these foods appearing an average of 1.2 years younger than their peers [8][9]. Group 2: Characteristics of High-Quality Carbohydrates - High-quality carbohydrates are characterized by high dietary fiber content, low glycemic index (GI), and rich nutritional value, which includes vitamins, minerals, and antioxidants [10]. - These carbohydrates help in delaying digestion, enhancing satiety, and reducing calorie intake, while also minimizing blood sugar fluctuations and lowering diabetes risk [10]. Group 3: Sources of High-Quality Carbohydrates - The five main sources of high-quality carbohydrates include whole grains, legumes, starchy vegetables, and fruits [11]. - Whole grains are rich in dietary fiber, B vitamins, vitamin E, and unsaturated fatty acids, making them a healthier choice compared to refined grains [12]. - Legumes, such as red beans and green peas, provide a good source of protein and essential minerals [17]. - Starchy vegetables like pumpkin and lotus root are beneficial due to their high content of polysaccharides and antioxidants [18]. - Low-sugar fruits, such as apples and grapefruits, are recommended as healthy carbohydrate sources [19]. Group 4: Dietary Recommendations for High-Quality Carbohydrates - It is suggested that adults consume 200-300 grams of grain foods daily, with 50-150 grams coming from whole grains and legumes [22]. - Incorporating half a kilogram of fruits daily is recommended, focusing on those with lower sugar content [24]. - Combining legumes with grains can enhance dietary balance and protein intake [28]. - Emphasizing dark-colored vegetables can increase nutrient intake [30].