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].

Core Findings - A new study reveals the link between dietary choices in middle age and quality of life in old age, particularly for women [1] - Increased intake of dietary fiber and high-quality (unrefined) carbohydrates is associated with better health outcomes in older age, while high consumption of refined carbohydrates and starchy vegetables is detrimental [1] Dietary Impact on Health Aging - The study indicates that total carbohydrate intake, high-quality carbohydrates from whole grains, fruits, vegetables, and dietary fiber can increase the likelihood of healthy aging by 6% to 37% [2] - Conversely, high intake of refined carbohydrates and starchy vegetables is linked to a 13% decrease in the likelihood of healthy aging [2] Research Methodology - The research analyzed health questionnaire data collected every four years from over 47,000 women aged 70 to 93 in 2016, focusing on their dietary habits during middle age and subsequent health status [1] - Healthy aging was defined as the absence of 11 major chronic diseases, no cognitive or physical functional impairments, and good mental health [1]