The 21st Century’s buzzword is longevity. Slowing down the effects of age is often considered a holy grail. This can be achieved by exercising, eating better, sleeping more or buying expensive supplements.
Could ingredients that are easily available and affordable be the real elixirs of life? Tufts University and Harvard university scientists think so.
Does fibre have the secret of anti-aging?
The JAMA Network published a study that found high quality carbohydrates and fibre in midlife are associated with improved health later in life.
We’ve heard about how different carbohydrate sources can have a variety of health effects, including weight gain, blood sugar, and energy. We wanted to know what these macronutrients might do for your health in 30 years, rather than only looking at their immediate impact. Dr Andres Ardisson Korat is a Tufts University scientist and the lead author of this study. Our findings indicate that the quality of carbohydrate may play a role in healthy aging.
Researchers analysed Nurses’ Health Study data to understand the relationship between dietary fiber and carbohydrates, as well as healthy ageing.
The Nurses’ Health Study
The Nurses’ Health Study consists of a number of prospective studies which examine the epidemiology, long-term health effects, as well as those of hormones, work, and environment.
These studies are among the most comprehensive investigations ever made into major chronic diseases and their risk factors. They have provided insights about health and well-being, such as cancer prevention, cardiovascular illness, and type-2 diabetes.
The participants, who are now between the ages of 70 and 93 years old, completed food frequency questionnaires in detail every four-year period from 1984 until 2016. The research team was able to use this information to monitor intakes of fibre and refined carbohydrates. The researchers were also able calculate the dietary glycaemic indices and glycaemic loads to understand carbohydrate effects on a broader scale.
Researchers defined healthy aging as being free of major chronic illnesses, having no cognitive or physical impairments and good mental health.
The analysis showed that consumption of high quality carbohydrates, such as legumes and seeds, as well as dietary fiber, such as vegetables and nuts, is linked with a 6 to 37% higher likelihood of healthy aging. It was also associated with good mental and physical wellbeing.
Vegetables, which are high in fibres, can help you live longer. (Image: Getty/Akarawut Lohacharoevanich)
In contrast, consumption of refined carbohydrate such as grains, sugars and processed grains was associated with a 13% reduced chance of healthy aging.
Qi Sun is the senior author of the study. She says, “Our findings are consistent with previous evidence that consumption of wholegrains and legumes lowers the risk of chronic disease, and we now see the relationship with physical and cognition function outcomes.”
They point out that the majority of the participants in the study were white professionals. This could have an impact on the findings. It is important to conduct further research in order to determine if these findings can be replicated with more diverse cohorts.
Dr Korat notes also that more work needs to be done to better understand how dietary fiber and non-refined carbohydrate can promote healthy ageing.
He says that studies are beginning to show a link between the food we choose in middle age and our quality of life later in life. The more we learn about healthy ageing the better science will be able to help people stay healthier longer.
This creates what NPD opportunities?
The global high-fibre food market is already booming, with sales of $44.3bn ($38.8bn) and a CAGR projected at 6.7% for the next seven year (Fact.MR).
Its success is largely due to its digestive benefits. The newfound understanding that fibre can support longevity may lead to a huge increase in sales of high-fiber foods, and could also open the doors for new innovations and product developments.
Some consumers, however, associate refined or unrefined carbs with unhealthy living due to their associations with obesity, type 2 diabetes risk, high cholesterol and digestive issues.
The new study could help change the conversation around the unrefined carbohydrate, as some believe that they are unfairly maligned in healthy food discussions.
Ellen E Blaak is the chair of Maastricht University’s Department of Human Biology. She says that carbohydrates have been maligned in the media and blamed for obesity, diabetes, and heart disease. The importance of carbohydrates in a balanced diet has been forgotten, especially with the popularity of high-protein diets for weight loss.