Are carbohydrates healthy for midlife women?

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As a woman in her 40s, 50s and 60s, you’ve likely heard all kinds of opinions about carbohydrates—some claim they’re the enemy, while others praise them as essential. So what’s the truth when it comes to carbs and healthy aging in women? Are carbohydrates healthy for midlife women?

A new 2025 study published in JAMA Network Open helps clarify this debate. Titled Dietary Carbohydrate Intake, Carbohydrate Quality, and Healthy Aging in Women, this large-scale research project followed over 47,000 women for more than 30 years. The findings offer important insights for women in their 40s, 50s, and 60s who want to age well, stay energized, and support long-term health—without falling into restrictive eating traps.

Let’s break it down.

Carbohydrates & Aging: the Science You have been Waiting For 

In this study, researchers looked at how the quantity and quality of carbohydrate intake affected “healthy aging” in women over time. Participants were part of the long-running Nurses’ Health Study from 1984 to 2016.

They examined:

• Total carbohydrate intake
• Carbohydrate quality: including whole grains, vegetables, fruits, legumes
• Fiber intake
• Glycemic index (GI): how quickly a food raises your blood sugar
• Glycemic load (GL): how much a food raises blood sugar based on both quality and portion size

They defined healthy aging as:

• Living to at least age 70
• No major chronic diseases like cancer, type 2 diabetes, heart disease, stroke, Parkinson’s, or ALS
• Good mental health
• No cognitive or physical impairments

Let’s be real: that’s a tall order. Only 7.8% of women in the study met this definition of healthy aging—but the findings reveal actionable patterns we can use to build dietary practices with a goal of healthy aging.

3 Key Findings about Carbohydrates and Healthy Aging in Women:

Carbohydrate Quality Matters More Than Quantity 🥕

1) High-quality carbs = better aging outcomes ✔️

Women who consumed more whole plant-based carbohydrates—such as whole grains, fruits, vegetables, legumes, and fiber—had significantly higher odds or chances of aging healthfully.

Specifically, women who consumed more high-quality carbohydrates had:

• Better physical function
• Sharper memory
• Fewer chronic diseases
• Better mental well-being.

2) Low-quality carbs = worse outcomes ❌

Diets high in refined grains and hidden/added sugars were linked with lower odds of healthy aging. These types of carbohydrates often spike blood sugar quickly and lack important nutrients and fiber. Because they lack natural fiber and water, they are also easy to by-pass our fullness cues and so are easy to overeat.

3) A Surprising Twist: Glycemic Load 🤔

The study reported one unexpected finding. A higher glycemic load (GL) was associated with better odds of healthy aging. This challenges earlier research that linked high-GL diets with worse health.

Further analysis on this finding suggested that the positive relationship between dietary glycemic load and healthy aging may depend on fiber intake. This surprisingly positive association was strongest amongst participants with a higher fiber intake. So while some women had a higher GL, some also had higher fiber intake, which likely buffers some of the blood sugar effects.

It is a reminder that nutrition is complex—and context matters.

What’s Still Uncertain about Carbohydrates and Health in Midlife Women? 🤷‍♀️

There is more to learn. Here is what the study couldn’t fully explain:

• Why higher Glycemic Load was beneficial in this group remains unclear. As stated above, it might reflect the context of overall dietary patterns, fiber intake, or other lifestyle factors. Maybe those who had higher glycemic loads were also fueling a more active lifestyle.
• Generalizability: The study focused on women and those assigned female at birth, so it’s unknown if the findings apply equally to men or non-binary folks.
• Causation: Because this was an observational study, it shows associations—not cause and effect. Still, the size and duration of the study make its findings valuable.

Are Carbohydrates Healthy in Midlife?

Healthy Aging in Women: What This Means for You 💡

You don’t need to fear carbohydrates. In fact, your body and brain need them—especially as you age. What matters most is not cutting carbohydrates, but choosing the right kinds of carbs. Carbohydrate-rich foods like berries, pears, oats, lentils, and sweet potatoes offer essential nutrients and support healthy aging, energy, digestion, and mood.

Fiber-rich carbohydrates really shine here!  Higher-fiber carbohydrate intake is linked to:

• Reduced inflammation
• Better gut health
• Improved memory
• Fewer depressive symptoms
• A longer lifespan.

Fiber-rich foods have B-vitamins and anti-oxidants called polyphenols in them. They bring a whole “package” of health along with them!

10 Ways to elevate your diet with carbohydrates

Here are 10 practical steps midlife women can take around carbohydrates and healthy aging, based on this study to support their long-term health, vitality, and well-being.

1. Choose High-Quality Carbs First

Build your meals around vegetables, fruits, legumes, and whole grains. These foods support gut health, blood sugar balance, and energy.

2. Personalize Your Plate/Bowl

There’s no one-size-fits-all. Consider your health profile and needs, symptoms (like perimenopause changes), skills and preferences. Start where you are.

3. Learn to Spot High-Quality Carbs

Not all “whole grain” foods are created equal. Choose the following more often:

• Steel-cut oats over instant oatmeal
• Quinoa, farro, or brown rice over white rice
• Fresh fruit instead of juice

Need help with integrating this kinds of food practices into your life? Consider working with a dietitian to make these high-quality carbohydrate choices easier.

4. Fiber is Your Healthy Aging Superpower (and more than pooping!)

Women over 50 need at least 21–25 grams of fiber per day—but most get much less. Try adding:

• Chia seeds or flaxseeds in your oats and yogurt
• Beans in soups or salads
• Berries and greens daily.

5. Do a Diet Check-In

Ask yourself: Am I still eating like my 20s and 30s? Our bodies change—your food needs to evolve too. Look for patterns, not perfection.

6. Be Research-Savvy, Not Trend-Swayed

TikTok isn’t a nutrition textbook. Trust reputable studies (like this one) over fad diets or carb-cutting crazes. Evidence evolves—stay curious and keep learning.

7. Challenge carb myths

Say goodbye to “carbs are bad” thinking. Carbs are fuel for our brain and body. Focus on practicing carbohydrate swaps, not strict avoidance.

8. Small Changes = Big Wins

You don’t need an overhaul to make progress. Challenge your all-or-nothing thinking with carbohydrates. Start with one practice, like adding veggies to lunch or swapping white bread for sprouted grain. Build from there.

9. Snack Smarter more often!

Build snacks with whole-food carbohydrates and protein to fuel your energy and stabilize blood sugar:

• Pear + almond butter
• Hummus + carrots
• Greek yogurt + berries + chia

10. Work with a Pro

A registered dietitian can help you assess your diet quality, give tailored feedback, and support you in creating sustainable changes. I offer assessments that help you understand your diet quality score and specific ways to improve it.

You Don’t Need to Fear Carbs to Age Well

This study is a powerful reminder that nourishment, not restriction, is the key to long-term vitality. Carbs are not the enemy—in fact, the right carbs can be a secret weapon in aging well.

Incorporating high-quality, fiber-rich carbohydrates can support everything from brain and heart health to mood, digestion, and energy. It’s time we move beyond the diet drama and embrace foods that fuel us for the long haul.

5 Recipes to help you enjoy Foods with Carbohydrate in Midlife

• Wild Rice & Mushroom Soup
• Roasted Sweet Potato & Quinoa Salad
• 5-Grain Oatmeal
• Warmly Spiced Vegetable Stew
• Mediterranean Pasta Bake

Hungry for more ideas? Check out my healthy recipes here.

Want to Know How Healthy Your Eating Pattern Is? 🌟 

Curious how your current diet supports healthy aging? As a dietitian who specializes in midlife health including peri-menopause, I offer personalized nutrition assessments that help you:

• Understand your diet quality
• Identify specific foods to add in
• Learn what’s working (and what’s not)

Let’s create a nutrition strategy that fits your midlife body, brain, and lifestyle—and helps you feel your best for years to come.

👉 Interested to book a Diet Quality Review? Contact me for more info.