The Healthiest Carbs for Longevity, Backed by a 30-Year Study
New research shows that fiber-rich carbs can help you thrive in your 70s and 80s, if you start eating right in midlife.
If you’ve ever wondered, Are carbs healthy? You’re not alone. Carbs have gotten a bad rap over the past few decades, often lumped into the “foods to avoid” category for anyone trying to lose weight or stay healthy. But a groundbreaking new study reframes that conversation entirely.
A 32-year study published in JAMA Network Open followed more than 47,000 women from their 40s into their 70s and 80s. The findings? Women who ate more high-quality carbohydrates, meaning fiber-rich foods like fruits, vegetables, legumes, and whole grains, were significantly more likely to thrive and age in good health.
Not just surviving, thriving! That means avoiding major chronic illness, staying mentally sharp, physically strong, and emotionally well.
Why Carbs Matter for Healthy Aging
The health habits you set in your 30s, 40s, and 50s can ripple forward for decades. With refined carbs still dominating the modern diet (42% of total energy intake in the U.S.), this study is a wake-up call for how the quality of those carbs can shape your healthspan[helth-span]nounThe number of years you live in good health, free from chronic illness or disability.Learn More.
This study was conducted through the long-running Nurses’ Health Study, tracking dietary habits beginning in 1984 and people’s aging outcomes through 2016.
Here’s what they found: Compared to women who consumed fewer “quality” carbs, those who prioritized them had:
31% greater odds of healthy aging, for every 10% increase in calories from high-quality carbohydrates. Refined carbohydrates (like white bread, sugary snacks, and processed starches) were associated with 13% lower odds of aging well.
Improved mental health and memory: Carbs from fruits, vegetables, whole grains, and legumes (along with fiber from those same foods) had strong positive associations with cognitive function, physical ability, and mental health. A higher glycemic index (GI) and carb-to-fiber ratio were both linked to worse outcomes.
Higher physical function and mobilitymoh-bil-i-tee]nounThe ability to move freely and easily through a full range of motion.Learn More: People with higher intake of high-quality carbs and fiber were more likely to report no physical limitations in older adulthood. These benefits were especially robust for vegetable and cereal fiber, which were tied to preserved mobility and physical independence.
Researchers controlled for physical activity, smoking, BMI, multivitamin use, and overall diet quality to isolate the impact of carbohydrates themselves. The association remained strong even when adjusting for protein, fat, and calorie intake.
What Makes a Carbohydrate Healthy for Longevity[lon-jev-i-tee]nounLiving a long life; influenced by genetics, environment, and lifestyle.Learn More?
Let’s be clear: this isn’t about loading up on plates of pasta. It’s about choosing carbohydrates that are naturally nutrient-dense, fiber-rich, and minimally processed. That bowl of lentils? It might just be the longevity hack you’ve been looking for. If you’re wondering what counts as a healthy carb, here’s your cheat sheet:
Look for foods that are:
Nutrient-dense
Naturally high in fiber
Minimally processed
The Best Carbs for Longevity, According To the Study:
1) Quinoa, Oats, Barley, Millet, Popcorn: Whole Grains That Keep You Sharp
These grains supported better physical function and metabolic health over time. Rich in fiber and nutrients, they help stabilize blood sugar and feed your gut microbiome[mahy-kroh-bahy-ohm]nounThe community of microorganisms (bacteria, viruses, fungi) living in a particular environment, especially the gut.Learn More, which plays a key role in aging well.
2) Oranges, Apples, Berries: Fruits That Fight Cognitive Decline
These fruits were linked to reduced risk of chronic disease and cognitive decline. Berries, especially, are packed with polyphenols[pol-ee-fee-nawlz]nounPlant compounds that act as antioxidants.Learn More shown to protect the brain.
3) Leafy Greens, Carrots, Broccoli: Vegetables That Fuel Your Body
These veggies stood out for their role in supporting long-term mobility, vision, and mental clarity. High in antioxidants and phytochemicals, they help reduce inflammation[in-fluh-mey-shuhn]nounYour body’s response to an illness, injury or something that doesn’t belong in your body (like germs or toxic chemicals).Learn More at the cellular leve
4) Lentils, Chickpeas, Black beans: Legumes That Power Longevity
High in plant-based protein and resistant starch, these humble foods were tied to better heart health[hahrt helth]nounThe overall condition and function of the cardiovascular system, including blood pressure, cholesterol, and arterial health; critical for longevity and disease prevention.Learn More and blood sugar regulation, two major predictors of aging well.
5) Fiber: The Most Humble (and Powerful) Longevity Nutrient
More fiber means fewer health problems. People with high fiber intake had significantly better odds of healthy aging across all categories: body, brain, and emotional well-being.
These foods support metabolic health, brain function, and even emotional resilience[ri-zil-yuhns]nounThe ability to recover quickly from stress or setbacks.Learn More. They also help feed your gut microbiome, a key player in inflammation, immunity, and energy regulation.
5-Day Carb Reset: Upgrade Your Longevity Diet
Want to make a meaningful shift? Try this simple 5-day carb tune-up:
Day 1 – Breakfast: Swap sugary cereal or toast for oatmeal topped with berries and chia seeds.
Day 2 – Lunch: Add chickpeas or lentils to your grain bowl or salad.
Day 3 – Snack: Replace crackers or granola bars with fresh fruit and a spoonful of nut butter.
Day 4 – Dinner: Use sweet potato, barley, or farro instead of white rice or pasta.
Day 5 – Label Scan: Check your pantry. Look for carb sources with at least 3g of fiber per serving and minimal added sugars.
Bonus: Flip Your Fiber Ratio
Here’s a quick exercise to check your carb quality:
Total your daily grams of carbs and dietary fiber.
Divide carbs by fiber.
Aim for a ratio under 10:1. (Lower is better. Higher means you’re likely eating more refined carbs.)
Example: If you eat 250g of carbs and 25g of fiber, that’s a 10:1 ratio. If it’s 300g carbs and 15g fiber, that’s 20:1, not great.
So, Are Carbs Healthy?
Yes, when they come from the right sources. The science is clear: Whole, fiber-rich carbohydrates from plants are not only safe, they’re essential for long-term health, especially when you start prioritizing them in midlife.
Can You Lift Weights Instead of Taking Viagra? New Research Finds a Surprising Link Between Muscle and ED
IT CAN FEEL like you’ve tried everything to turn things around when you’re dealing with erectile dysfunction (ED). But while the exact reason why you’re having trouble getting and staying hard can be complicated, a new research review suggests there's a simple lifestyle move that can help fight ED: Building muscle.
The scientific analysis, which was published in the journal Sexual Medicine Reviews, builds on previous research that has found that a gym routine that's good for your muscles and health is also good for lowering your ED risk and keeping your sexual function healthy. It also had some interesting findings on nutrition and erectile dysfunction, giving you more tools to add to your ED-fighting arsenal.
You may know this, but it never hurts to repeat it: Erectile dysfunction is defined as the inability to sustain an erection that is firm enough for penetrative intercourse. It’s estimated to affect 322 million men around the world and more than half of men over the age of 50.
How does adding more muscle to your frame factor in? Doctors who treat ED break it down.
What did the study find?
For the study, researchers analyzed data from 32 studies on sexual dysfunction, muscle mass, and strength. After crunching the data, they saw that higher levels of skeletal muscle mass (the weight of the muscles in the body that are attached to your skeleton) and strength were linked to healthy sexual function, especially in men with risk factors for ED including diabetes and obesity and also in older men.
The researchers also found a link between higher hand-grip strength—a common indicator of health and muscle strength—and a lower risk of erectile dysfunction.
“Maintaining skeletal muscle with nutrition and physical activity improves erectile and overall health outcomes,” the researchers wrote in the conclusion. “Therapies that target sexual function and muscle health simultaneously—testosterone and L-carnitine—may further benefit sexual function.”
There are a few things to take away.
The link between ED and exercise isn’t new. “We published a paper about a year and a half ago, showing that exercise significantly reverses erectile dysfunction,” says study co-author Mohit Khera, MD, MPH, a urologist specializing in male and female sexual dysfunction at Baylor College of Medicine. And the latest findings add weight to the idea that increasing your muscle gains may help you below the belt, in addition to improving your overall health.
There are a few things going on here:
• Strength training can help with blood flow. “While higher testosterone levels from strength training may play a minor role, the primary benefits are derived from improved vascular health,” Khera says. Strength training is linked with lower inflammation in the body, better function of the endothelial cells that line the inner surface of blood vessels, and more availability of nitric oxide, which widens blood vessels throughout your body (including in your penis), he explains. All of these elements support better blood flow and blood vessel health, which Khera calls “critical” for erectile dysfunction.
• Having more muscle mass also increases insulin sensitivity, which is linked with better erectile function, too, points out John Sigalos, MD, a urologist at Urology Austin. That influences how well your body uses glucose for energy. "As seen in diabetes and other metabolic syndromes, we know that poor regulation of sugar leads to dysfunction of the small blood vessels that affect erections," Sigalos says.
• More muscle strength may mean you're healthier in general. That means you're less likely to have issues associated with ED, including type 2 diabetes or high cholesterol, says Philip Werthman, MD, urologist and director of the Center for Male Reproductive Medicine and Vasectomy Reversal in Los Angeles, CA. “Doing more strength training may help you lose fat, build muscle mass, and change your overall hormonal dynamics,” he says.
So will lifting more take down ED?
Overall, Khera says it’s not a bad idea to lift more to combat erectile dysfunction, although there's no specific prescription yet for how much and what kind of workouts you should do. “Strength training can be an effective remedy for erectile dysfunction,” he says. Khera’s past research has found that 160 minutes of exercise a week, including strength training, significantly improved erectile function in men. “Notably, those with the most severe erectile dysfunction experienced the greatest improvements through regular exercise,” he says.
Nutrients Might Matter, Too
One more thing to consider: The study also found that L-carnitine, an amino acid found in red meat, poultry, and fish, may help work as a remedy for ED, too. “L-carnitine plays a role in nitric oxide production, as it is a precursor to this crucial molecule,” Khera says. “Nitric oxide is essential for vascular health, including penile blood flow."
Werthman has also found that his patients have success with L-carnitine supplements. “We’ve been using L-carnitine for male fertility for decades,” he says. “It’s an antioxidant that protects the sperm and it helps muscle recovery." Werthman points out that he’s studied the impact of L-carnitine on sperm, and found that stronger erections happened, too. “There were a number of men who came back after a couple of months on L-carnitine and said, ‘Hey, my erections got better,’” he says.
If you’re experiencing erectile dysfunction, Werthman says it’s important to see a healthcare provider for a full workup. Not only can a health professional help turn things around, they can also check in on what's going on behind the scenes that's contributing to or causing ED. “Erectile dysfunction can be an early warning sign of cardiac dysfunction, type 2 diabetes, or other conditions,” Werthman says. “Make sure you’re OK before just getting a prescription for Viagra.”
Should You Mix Creatine In Coffee?
The ritual of drinking coffee is often soothing, but the effects of its caffeine content provide a much-needed perk in the morning. Caffeine is a stimulant, and it's well-researched for its role in increasing alertness and improving athletic performance (more energy translates to working out harder).
Creatine is another highly researched ergogenic (aka performance-enhancing) aid. But this popular powder is no longer confined to weight rooms and shaker cups.
But what happens when you combine these two widely used products? Well, there's still some misinformation circulating that caffeine will negate any of creatine's benefits, despite no recent studies indicating that's the case.
How do these compounds work?
First, let's break down how both creatine and coffee work individually in the body.
Creatine is both a naturally occurring compound (in animal proteins as well as a compound the body can make from three amino acids: arginine, glycine, and methionine) and a supplemental ingredient.
It's stored primarily in the muscles (but also in the brain and bones) as phosphocreatine and is used to help generate energy in the form of adenosine triphosphate1 (ATP). This is especially prominent during intense workouts when the body needs energy quickly. And it's this quality that makes it such an effective ergogenic aid (and helps you build muscle, increase strength, and recover faster).*
While creatine helps the body produce energy, it is not a stimulant like caffeine. Caffeine is a stimulant because it acts directly on the central nervous system to block adenosine receptors2 in the brain, which keeps you from feeling drowsy. This, in turn, spurs the release of dopamine and norepinephrine, increasing your energy levels, mood, and focus. Research shows caffeine can improve power, strength, and stamina3 for both cardio and strength training exercises.
What the research says about taking them together
There's much more research on each of these compounds individually than together.
One of the first studies looking at their combined use was a highly flawed one published in 19854 that concluded caffeine counteracts the effects of creatine supplements (i.e., it was just a six-day study that included nine men and a high creatine dose). More recent research shows that's not the case.
A 2015 review found that there is no physiological interaction5 between creatine and caffeine (meaning they don't compete against each other for absorption or metabolism).
In addition, research suggests that taking them together may improve athletic performance (compared to taking both individually), but they may be best for cognition.
Remember, the brain holds on to some creatine stores as well and taps into them for energy. Emerging research shows creatine alone can improve cognitive performance after a rough night of sleep. A 2024 study published in Nutrients found that taking 5 grams of creatine with 400 milligrams of caffeine daily (about 32 ounces of coffee daily) was more effective than caffeine alone6 in enhancing cognitive performance.
So If you take a recommended daily dose of creatine (5 to 10 grams) and keep your coffee intake reasonable (around three to five cups a day or less), you'll likely be able to reap the benefits of both.
Pros of taking creatine with coffee
The potential health benefits of combining creatine and coffee6 include:*
Improved strength and alertness during workouts
Cellular energy support and fewer bouts of drowsiness
Muscle recovery support
But potentially the biggest benefit is that it can help you stay consistent with creatine. Creatine is a supplement that has to be taken daily to be the most effective. So if coffee is something you drink every morning without fail, it's a great vehicle for your daily dose of creatine.
The ritual of drinking coffee is often soothing, but the effects of its caffeine content provide a much-needed perk in the morning. Caffeine is a stimulant, and it's well-researched for its role in increasing alertness and improving athletic performance (more energy translates to working out harder).
Creatine is another highly researched ergogenic (aka performance-enhancing) aid. But this popular powder is no longer confined to weight rooms and shaker cups.
But what happens when you combine these two widely used products? Well, there's still some misinformation circulating that caffeine will negate any of creatine's benefits, despite no recent studies indicating that's the case.
How do these compounds work?
First, let's break down how both creatine and coffee work individually in the body.
Creatine is both a naturally occurring compound (in animal proteins as well as a compound the body can make from three amino acids: arginine, glycine, and methionine) and a supplemental ingredient.
It's stored primarily in the muscles (but also in the brain and bones) as phosphocreatine and is used to help generate energy in the form of adenosine triphosphate1 (ATP). This is especially prominent during intense workouts when the body needs energy quickly. And it's this quality that makes it such an effective ergogenic aid (and helps you build muscle, increase strength, and recover faster).*
While creatine helps the body produce energy, it is not a stimulant like caffeine. Caffeine is a stimulant because it acts directly on the central nervous system to block adenosine receptors2 in the brain, which keeps you from feeling drowsy. This, in turn, spurs the release of dopamine and norepinephrine, increasing your energy levels, mood, and focus. Research shows caffeine can improve power, strength, and stamina3 for both cardio and strength training exercises.
There's much more research on each of these compounds individually than together.
One of the first studies looking at their combined use was a highly flawed one published in 19854 that concluded caffeine counteracts the effects of creatine supplements (i.e., it was just a six-day study that included nine men and a high creatine dose). More recent research shows that's not the case.
A 2015 review found that there is no physiological interaction5 between creatine and caffeine (meaning they don't compete against each other for absorption or metabolism).
In addition, research suggests that taking them together may improve athletic performance (compared to taking both individually), but they may be best for cognition.
Remember, the brain holds on to some creatine stores as well and taps into them for energy. Emerging research shows creatine alone can improve cognitive performance after a rough night of sleep. A 2024 study published in Nutrients found that taking 5 grams of creatine with 400 milligrams of caffeine daily (about 32 ounces of coffee daily) was more effective than caffeine alone6 in enhancing cognitive performance.
So If you take a recommended daily dose of creatine (5 to 10 grams) and keep your coffee intake reasonable (around three to five cups a day or less), you'll likely be able to reap the benefits of both.*
Pros of taking creatine with coffee
The potential health benefits of combining creatine and coffee6 include:*
Improved strength and alertness during workouts
Cellular energy support and fewer bouts of drowsiness
Muscle recovery support
But potentially the biggest benefit is that it can help you stay consistent with creatine. Creatine is a supplement that has to be taken daily to be the most effective. So if coffee is something you drink every morning without fail, it's a great vehicle for your daily dose of creatine.*
What to look for in a creatine supplement
There's no shortage of creatine powders to choose from. You always want to pick one that's been third-party tested, provides 3 to 5 grams of creatine monohydrate per serving, and disperses easily in hot and cold liquids.
mindbodygreen's creatine with taurine+ with taurine (an amino acid for even more muscle and brain benefits) fits the bill. Customers (especially women) love this supplement for toning and sculpting their muscles as well as for the sense of focus it provides.*
It dissolves well and doesn't interfere with the flavor of your beloved morning cup of joe.