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<\/p>\nDieters typically recoil at the mere mention of carbohydrates, which are widely considered to be the enemy of waistlines and health. New research, however, suggests that eating the right type of carbs slows down the ageing process, helps to ward off 11 major chronic diseases and preserves physical function and good cognitive and mental health. <\/p>\n
The evidence was gathered over 30 years as part of a large study published in the JAMA Network Open journal by researchers at Tufts University and Harvard University\u2019s TH Chan School of Public Health. \u201cOur findings suggest that carbohydrate quality may be an important factor in healthy ageing,\u201d says Andres Ardisson Korat, an assistant professor in the Human Nutrition Research Centre on Ageing at Tufts. <\/p>\n
Between 1984 and 2016 the study tracked diet and health data of more than 47,000 women from their middle age onwards. Those who had consumed most carbohydrates of the highest nutritional quality \u2014 including whole grains, fruits, vegetables and legumes \u2014 were up to 37 per cent more likely to age healthily than those who reported consuming the lowest intakes of wholesome carbs. Predictably, higher intakes of ultra-processed and refined carbs had a negative effect, resulting in 13 per cent worse odds of healthy ageing. \u201cRefined carbohydrates, which included carbohydrates from added sugars, refined grains, and [white] potatoes, were unfavourably associated with healthy ageing,\u201d Ardisson Korat says. \u201cMinimising the intake of those carbohydrates is related to better healthy ageing outcomes.\u201d <\/p>\n
\u201cCarbohydrates have unfairly taken a bashing, but this new study reinforces that high-quality carbohydrates are essential for gut health and healthy ageing,\u201d says the dietician Bahee Van de Bor, a spokesperson for the British Dietetic Association. \u201cThey provide a valuable source of both soluble and insoluble fibre, as well as key vitamins and minerals that support digestion, metabolic health, immune function and beyond.\u201d<\/p>\n
Eli Brecher, a registered nutritionist, says that carbs should ideally be combined with a source of protein and healthy fats in order to create a balanced meal that supports stable blood sugar and keeps you feeling full. <\/p>\n
So which carbs should we be eating more of? We all know the benefits of wholegrain carbs and that boosting our intakes of foods such as porridge, rye bread and brown rice is a good move. But here are 13 carbs you might want to consider eating more of, according to the experts:<\/p>\n
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Pears lower your risk of heart disease and type 2 diabetes<\/p>\n
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1. Pears<\/p>\n
Studies have linked pear consumption to a reduced risk of heart disease and, thanks to the high levels of beneficial phenolic compounds found particularly in the skin of the fruit, to a reduced risk of type 2 diabetes. Pears are also one of the foods rich in flavonoids that have been associated with a healthy gut microbiome and as having a positive effect on blood pressure levels in studies by Aed\u00edn Cassidy, professor in nutrition and preventive medicine at Queen\u2019s University in Belfast.<\/p>\n
2. Pasta<\/p>\n
Researchers at the University of Minnesota who reviewed 38 published studies on pasta intake for a paper in the journal Nutrients confirmed that even white pasta \u201cdoes not hinder weight loss or contribute to weight gain\u201d. According to the authors, pasta is made in a way that causes the carbohydrates to digest slowly in the body when cooked, giving a much lower glycaemic response than, say, white bread. Cooling cooked pasta first also produces a lower blood sugar spike. \u201cFor added fibre, pasta made from wholewheat or legume flours such as red lentil pasta are good options,\u201d Brecher says. \u201cPasta offers sustained energy with a low glycaemic impact to keep you going.\u201d<\/p>\n
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Red rice is a provider of protein<\/p>\n
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3. Red rice<\/p>\n
A nutritional analysis of red rice, sold in many supermarkets, in the journal Molecules last year revealed it has an 87.2 per cent carbohydrate content, provides some protein and also contains the beneficial plant compounds flavan-3-ols \u201cwhich may provide biological benefits to human health\u201d, according to the researchers. \u201cRed rice is a deep red whole grain, its colour indicating it is packed with a unique spectrum of antioxidants and more so than regular brown rice,\u201d says Dr Linia Patel, a researcher in the department of clinical sciences and community health at the Universit\u00e0 degli Studi di Milano in Italy, and a spokesperson for the British Dietetic Association.<\/p>\n
4. Raspberries<\/p>\n
Raspberries are an overlooked berry and yet, high in fibre and polyphenols, they can \u201chelp to reduce inflammation and support a healthy gut\u201d, Brecher says. In one study, 59 overweight participants with belly fat obesity were asked to either consume 280g a day of frozen raspberries or to stick to their usual diet for two months. Results showed the raspberry-rich diet to have positive effects on immune function.<\/p>\n
5. Red kidney beans<\/p>\n
\u201cThese are one of my favourite carb sources as great in salads and in place of meat in sauces,\u201d Brecher says. \u201cThey are packed with plant-based protein, iron and resistant starch that feeds our gut bacteria.\u201d Darker-coloured beans such as red kidney beans and also black beans might help to maintain blood vessel health too. Researchers from the University of Manitoba in Canada showed that blood pressure was lower two hours after eating red kidney beans compared with rice.<\/p>\n
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