27 May Yes, You Should Be Eating Carbs—Here’s Why
Carbohydrates have gotten a bad rap for many years. From trendy low-carb diets to wellness influencers warning about bread like it’s poison, carbs have developed a reputation as the “bad guys” of nutrition. But here’s the truth: carbs are not the enemy. In fact, they’re your body’s preferred source of fuel, and when chosen wisely, they can play a powerful role in supporting long-term health—even well into your 70s and beyond.
The Power of Carbs
Carbohydrates are essential for energy. Whether you’re tackling a busy day at work, juggling responsibilities at home, or fitting in a workout, your body runs on glucose—something carbs provide. But not all carbs are created equal. The difference lies in the type of carbohydrate and how it’s consumed.
Complex carbohydrates in whole grains, legumes, starchy vegetables, and fruits break down more slowly in the body, offering sustained energy, stabilising blood sugar, and keeping you fuller for longer. These nutrient-dense foods also deliver dietary fiber, which supports digestion and gut health—another cornerstone of long-term well-being.
Refined carbohydrates (like white bread, sugary cereals, and pastries) are stripped of most of their fiber and nutrients. They digest quickly, leading to blood sugar spikes and crashes, leaving you feeling sluggish and hungry again soon after eating.
Timing and Pairing Matter
When and how you eat carbs can make a big difference. Including them in meals around times when you’ll be most active—like breakfast or before a workout—can help maximise their benefits. Many people also find that heavier carb meals in the evening may lead to sluggishness, whereas a more balanced, lighter dinner promotes better sleep.
Equally important is pairing carbs with protein and fiber. This combination helps slow digestion, providing more stable energy and avoiding sharp rises in blood sugar. Think whole-grain toast with avocado and eggs, brown rice and beans, or yogurt with fruit and a sprinkle of granola. Balanced meals like these help you feel satisfied and energized for hours.
What the Research Says About Carbs and Aging
New research is challenging the idea that cutting carbs is the path to better health. A major study recently published in JAMA Network Open found that high-quality carbohydrate intake in midlife may significantly increase the odds of aging healthfully.
The study tracked more than 47,000 women over 30 years, focusing on their dietary habits during midlife and comparing those to their health outcomes later in life. Those who consumed more fiber-rich, unrefined carbohydrates—such as fruits, vegetables, legumes, and whole grains—were far more likely to reach older age in good physical, cognitive, and mental health.
Study participants with diets rich in these “good carbs” had up to a 37% higher chance of aging well. Meanwhile, those who consumed more refined carbohydrates or starchy vegetables like white potatoes had lower odds of maintaining their health into their 70s, 80s, and beyond.
Carbs and the Bigger Picture of Longevity
With life expectancy on the rise globally, more attention is being paid to “healthspan”—the number of years we live in good health, not just the total years we’re alive. While people are living longer, many still spend the last decade or more of life dealing with chronic illness, reduced mobility, or cognitive decline.
That’s where nutrition, especially carbohydrate quality, comes in. Diets high in fiber and complex carbs have already been associated with reduced risks of heart disease, type 2 diabetes, and certain cancers. Now, we’re beginning to understand their potential to support better aging outcomes, too.
And while this particular study focused on women, its findings open the door to further research into how diet affects aging across different populations and lifestyles. What remains consistent is the growing body of evidence pointing to the benefits of a plant-forward, fiber-rich approach to eating.
Rather than demonizing carbs, it’s time to embrace the role they can play in a healthy, balanced diet. By choosing high-quality, unprocessed sources and combining them with proteins and fiber, we can support not just our daily energy, but also our long-term well-being.
So yes—carbs are back on the table. And this time, they’re not just powering your morning or your workout—they might just help power a longer, healthier life.
If you’re looking for support on increasing your healthspan, let’s dive into simple but effective changes you can start making today.
Build a Better Brain with Every Bite
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If you’re feeling tired, scattered, or emotionally drained—you’re not alone. But what if small shifts in your meals could make a big difference in how your brain functions day to day?
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Your Brain Health Is More Important Than Ever
With rates of cognitive decline rising—especially among younger generations—learning how to nourish your brain through food has never been more essential. Studies show that diets rich in fiber, healthy fats, and high-quality carbohydrates can support better focus, mood stability, and long-term cognitive function.
Whether you’re navigating a demanding workday or managing everyday stress, the right foods can help support better mental performance and emotional resilience.
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