Smart carb choices for healthy aging

Carbohydrates often receive a negative reputation, but it’s important to recognize that not all carbs are the same. Certain carbs can promote healthy aging and lower your risk of developing chronic diseases.

As you grow older, your nutritional needs shift. That’s why Sarah Purpura, a registered dietitian and certified diabetes educator at Aurora Health Care, highlights the importance of focusing on fiber-rich carbs, also known as complex carbs, as you age because they support digestion, assist in weight management, and contribute to improved heart and brain health.

“Carbohydrates are broken down into glucose, which serves as a primary energy source for the body,” Purpura explains. “However, where those carbs come from makes a big difference. Nutrient-dense, high-fiber foods offer significantly more health benefits than refined, sugar-filled options.”

Examples of complex carbs that promote healthy aging:

• Whole grains (like oats, quinoa and brown rice)
• Beans and legumes
• Fruits and vegetables
• Nuts and seeds

Meanwhile, some carb sources can work against your health goals. Simple carbs, especially those with added sugars, can lead to spikes in blood sugar and provide little nutritional value. Purpura recommends limiting these types of foods to support long-term health.

The following foods are high in sugar:

• Soda and sweetened coffee drinks
• Packaged snack foods
• Desserts
• White bread and refined grains

Older adults should also be cautious about following extremely low-carb diets.

“Carbs are the body’s primary fuel source,” says Purpura. “Without enough carbs, your body may start breaking down muscle for energy, which is something you want to avoid as you age.”

In addition to a balanced diet, staying active, managing stress and getting regular checkups all contribute to healthy aging. For most adults, about 40% to 60% of daily calories should come from carbs, especially the fiber-rich kind.

To make smarter carb choices, Purpura recommends checking food labels. “Look for items with at least three grams of fiber per serving and whole grains listed as the first ingredient. These small steps can make a big difference.”

When it comes to carbs and aging, the key is not cutting them out but choosing them wisely.

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