Eating This Type of Carb Helps Women Prevent Memory Loss and Chronic Disease
Plus see simple diet swaps to reap the rewards
With the popularity of low-carb diets and diets that cut out carbs altogether, carbohydrates haven’t gotten the best rap in recent years. But new research shows carbs can not only support overall health but also play a major role in healthy aging. The trick? Paying attention to the type of carbs you’re consuming.
What the research shows on carbs for healthy aging
A May 2025 JAMA Network Open study of over 47,000 middle-aged women found that diets rich in “high-quality” carbs, including whole grains, fruits, vegetables and legumes, were linked to better odds of healthy aging, meaning reaching age 70 without major chronic diseases, memory issues or physical or mental decline.
“High-quality carbohydrates like whole grains, legumes, fruits and vegetables retain their natural fiber, vitamins, minerals and phytonutrients,” explains Brooke Bussard, MD, CPT, owner of Brooke’s Balanced Blueprint, a Lifestyle Medicine Health Coaching Practice, in Baltimore, MD.
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In the study, women who ate the most whole grains, specifically, had a 37 percent higher chance of healthy aging.
How the right carbs support healthy aging
“Whole grains support healthy aging through multiple mechanisms,” says Dr. Bussard. “They are rich in fiber, which promotes satiety and weight management, but they also help regulate blood sugar, reduce LDL cholesterol and support a healthy gut microbiome. All of these factors lower the risk of chronic diseases that interfere with healthy aging.”
On the other hand, the study found women who had diets high in refined carbs and starchy vegetables had a 13 percent lower chance of healthy aging.
“Refined carbohydrates are quickly digested, leading to blood sugar spikes and crashes that contribute to insulin resistance and inflammation,” explains Dr. Bussard. “Over time, this metabolic stress can increase the risk of chronic diseases like type 2 diabetes and cardiovascular disease.”
The importance of high-quality carbs for women over 40
High quality carbs can support health at any age, but they are especially important for women over 40.
“As women enter their 40s, hormonal changes can increase cortisol levels, leading to fat accumulation and systemic inflammation,” says Dr. Bussard. “High-quality carbohydrates provide fiber that supports a healthy gut microbiome and promotes the production of anti-inflammatory compounds, helping to counteract these effects and support metabolic health.”
How to add high-quality carbs to your diet
Now that we’ve established the importance of high-quality carbs for healthy aging, here are some expert-approved tips for incorporating them into your meals.
“Include a variety of whole plant foods at each meal,” says Dr. Bussard. “For example, berries or oats at breakfast, lentils or chickpeas at lunch and quinoa or whole grain pasta at dinner. Planning meals around fiber-rich foods makes it easier to consistently meet daily needs.”
Daniel A Nadeau, MD, endocrinologist at Hoag Health System, shares a few other tips to incorporate high-quality carbs into your diet.
Try enjoying “Ezekiel bread [sprouted whole grain bread] and berries or a berry smoothie for breakfast, colorful salads with beans and nuts for lunch, more greens and beans for dinner [and] green tea to drink,” says Dr. Nadeau.
How to scale back on refined carbs
Many of us grew up enjoying refined carbs—like creamy mac and cheese or sugary cereals—as beloved childhood meals and snacks, especially as a source of comfort. So if you’re finding it hard to switch over to whole grains, we get it. Fortunately, you don’t have to overhaul your diet all at once, and making even small changes can deliver big health benefits. “Start by replacing refined snacks with whole food options like fruit, vegetables or nuts and choose whole grain versions of bread, rice and pasta,” says Dr. Bussard. “Small, consistent changes make a big difference. Pairing high-quality carbs with protein or healthy fats can also help curb cravings and stabilize blood sugar.”
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