Four Carbs that Could Add YEARS to Your Life

By Dr. Scott Olson, ND Posted July 25, 2025

You’ve likely been avoiding carbs like the plague.

Health gurus, fitness influencers, and diet books have convinced you that carbs are the enemy—that they spike your blood sugar, pack on pounds, and fast-track you to diabetes.

So you’ve eliminated bread, sworn off pasta, and feel guilty just touching a piece of fruit.

But what if everything you’ve been told about carbs is wrong?

Let’s get one thing straight—not all carbs are the enemy. In fact, the right carbohydrates could be your secret weapon for aging gracefully—with sharp thinking, strong muscles, and freedom from chronic disease.

I’ve said for years that it’s not about cutting out carbs entirely, it’s about choosing the right ones. Now there’s serious science to back that up.

A groundbreaking study has identified four specific types of carbohydrates that transform how you age. And chances are, you’ve been avoiding them.

Researchers followed thousands of women for decades—tracking what they ate in midlife and how they aged afterward. The results, published in JAMA Network Open, were stunning.

The women who ate more high-quality carbohydrates didn’t just live longer. They reached their golden years with better physical function, sharper cognitive abilities, and far lower rates of chronic diseases like heart disease, cancer, and diabetes.

In fact, every 10 percent increase in calories from these quality carbs boosted the women’s chances of healthy aging by up to 37 percent.

Meanwhile, those who ate more refined carbohydrates, such as white bread, instant noodles, and cereals, had worse outcomes. They were 13 percent less likely to age well.

So, what are these age-defying carbs that most people are mistakenly trying to avoid?

• Whole grains—but not the fake “whole grain” marketing on cereal boxes. We’re talking about real foods like quinoa, brown rice, steel-cut oats, and barley that provide sustained energy and keep your blood sugar steady.
• Fresh fruits—especially berries, apples, pears, and citrus. These natural packages of vitamins, antioxidants, and fiber have been protecting human health for millennia.
• Non-starchy vegetables—think leafy greens, broccoli, peppers, tomatoes, and Brussels sprouts. Basically, if it grows above ground and isn’t a potato, you’re probably on the right track.
• Legumes—including beans, lentils, chickpeas. These humble foods are nutritional powerhouses providing both protein and high-quality carbs in one tiny package.

Here’s what happens when you eat these high-quality carbs instead of avoiding them:

Your blood sugar stabilizes—no more dramatic spikes and crashes. Your gut bacteria thrive on the extra fiber, which supports everything from immune function to brain health. Your cells get plenty of clean-burning fuel instead of relying on inflammatory refined sugars for energy.

Most importantly, you’re feeding your body the nutrients it needs to repair damage, fight inflammation, and maintain the cellular machinery that keeps you young.

The beauty of this discovery is its simplicity. You just need to choose quality carbs:

• Swap white rice for quinoa in your favorite dishes
• Choose steel-cut oats over sugary cereal for breakfast
• Add beans or lentils to soups and salads for extra fiber and protein
• Fill half your plate with colorful non-starchy vegetables at every meal
• Snack on fresh berries instead of processed bars
• Use lettuce or portobello mushroom caps instead of bread for sandwiches

For years, we’ve been told that carbs are the enemy of healthy aging. This research proves the opposite is true.

The women who aged best weren’t avoiding carbs—they were choosing wisely. They nourished their bodies with foods that humans have thrived on for thousands of years.

You don’t have to go keto, count calories, or swear off entire food groups to age well. You need to upgrade the quality of your food choices—and that includes your carbs.

And another thing…
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Source:

Ardisson Korat AV, Duscova E, Shea MK, et al. Dietary Carbohydrate Intake, Carbohydrate Quality, and Healthy Aging in Women. JAMA Netw Open. 2025;8(5):e2511056. doi:10.1001/jamanetworkopen.2025.11056