Often accused of growing, carbohydrates have bad press. However, they are essential in a balanced diet. But not just any! A study by American researchers reframe our knowledge of carbohydrates.
Not only are they not all bad, but some could even help us go through years in better physical and mental form.
Why some carbohydrates accelerate aging
For this work, scientists from the Boston University School of Medicine tuffs have sift through the eating habits of 47,513 women aged 48 years, followed for more than 30 years as part of the “Health Study.
Their goal? Understand the long-term impact of different types of carbohydrates on healthy aging: that is to say without chronic diseases, without loss of cognitive functions, and with good mental health.
The result is clear: women who consumed the most quality carbohydrates (whole grains, fruits, vegetables, legumes) had 37 % chance in addition to aging well. Conversely, those who consumed mainly refined carbohydrates (white bread, white rice, added sugar, etc.) were more exposed to deleterious aging.
These foods rich in good carbohydrates that protect your health
For Alexandra Murcier, nutritionist dietitian, “Legumes are very interesting nutritionally interesting because rich in carbohydrates and vegetable proteins. Their glycemic index is low, lower than starchy foods, including complete, they are therefore full and allow energy to be given weight if they are consumed in correct quantities. It is also an interesting source of iron, and they are inexpensive, it is necessary to try to consume it more often“.
On the contrary, in certain forms, carbohydrates are to be avoided. For example, fruit juice. “”Fruit juice is indeed not a good nutritional alternative: liquid calories do not satisfy and juices have a high glycemic index. They quickly increase blood sugar levels, resulting in insulin production – which “stores” – and reaction hypoglycemia, occurring a few hours after their consumption. It is the famous “barrow” in the morning “ she explained to us in a previous article.
You have understood: in general, carbohydrates are essential, but if you choose them well.
How to fill your plate without being wrong?
If you want to keep in shape as you get older, it is therefore recommended to favor:
- Vegetables (excluding potatoes): rich in fiber, vitamins and low glycemic index;
- Full cereals: such as wholemeal bread, oats or full rice;
- Legumes: lenses, chickpeas, red or white beans;
- Full fruits: much more beneficial than juices, often too sweet.
This study demonstrates, if it was still necessary, that completely eliminating carbohydrates does not necessarily make live longer or in better health. But that in the other hand, choosing them well helps preserve your health, over time.