Story at-a-glance
- Women who ate more whole fruits, vegetables, legumes and whole grains in their 40s and 50s had up to 31% better odds of aging without disease or decline
- Diets high in white bread, sugary snacks and processed carbs were linked to significantly worse mental, physical and metabolic health in older age
- Eating carbs with little fiber, typical of most processed foods, was tied to a 29% drop in the chance of healthy aging across all categories
- Consistent intake of high-quality carbs over many years had a stronger effect on aging than temporary diet changes made later in life
- If your gut is compromised, even healthy carbs cause problems, so start with simple carbs like fruit and white rice, then reintroduce fiber slowly once your gut heals
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