Why the Carbs You Eat Can Shape Your Future Health
When it comes to carbs, midlife women are often told to cut them out completely. But new research says otherwise: the type of carbs you eat in your 40s and 50s could actually influence how well you age into your 70s.
The Study
A large long-term study followed thousands of midlife women to see how diet patterns impacted aging. The results? Women who focused on high-quality carbs like whole grains, fruit, legumes, were far more likely to reach age 70 with strong physical, mental, and emotional health.
On the other hand, diets high in ultra-processed carbs (think packaged snacks, white bread, sugary cereals) were linked to poorer outcomes, from lower energy and mood to greater risk of chronic disease.
The takeaway is clear: carbs themselves aren’t the enemy - it’s about choosing the right ones.
Why Quality Carbs Matter
Carbs aren’t just fuel, they play a huge role in blood sugar balance, hormone health, and long-term resilience. Here’s what the science shows:
Whole Grains (oats, quinoa, brown rice) provide steady energy, B vitamins, and fiber to support digestion and heart health
Fruit delivers antioxidants that fight inflammation and protect your brain as you age
Legumes (beans, lentils, chickpeas) are protein-packed and help balance blood sugar
Fibre-rich carbs keep you fuller for longer, reduce cravings, and are linked to lower risk of diabetes and heart disease
For women in perimenopause and beyond, these foods help combat common midlife challenges like stubborn belly fat, fatigue, and low every, while setting the stage for healthier aging.
Practical Tips to Boost Carb Quality
Small swaps can make a big difference:
Trade white bread for seeded whole grain or rye
Add beans or lentils to soups, stews, and salads
Choose fruit as your sweet treat instead of packaged desserts
Keep oats, quinoa, or sweet potatoes as your go-to carb base
These changes aren’t about restriction—they’re about nourishing your body so you feel stronger, clearer, and more energised today, and healthier in the decades ahead.
Bottom Line: Carbs Can Be Your Ally
If you’ve been cutting out carbs in midlife to manage your weight or energy, it’s time to rethink. The quality of your carbs is what matters most—and research shows it could be the difference between struggling with fatigue and cravings now, or thriving into your 70s with resilience, vitality, and confidence.
💡 Want a roadmap for simple midlife nutrition swaps? Download my free guide: How to Kickstart Weight Loss & Feel Amazing Again. It walks you through the 3 biggest mistakes women over 40 make with food—and how to fix them.
Sign up Here for my Blog to drop into your Inbox every week so you can keep up to date with all things nutrition related in midlife.
Want more helpful advice? For daily motivation, tools, and a bit of fun, follow me on Instagram - your journey just got easier. See you there!
Ciao for now! Ex