Don’t be afraid to eat carbs. Studies have shown that the right amount of carbs can actually help you live longer!
Let the numbers speak for themselves: Longevity and carbohydrate Intake
Known as the body’s “longevity factor,” Klotho protein plays a crucial role in regulating the body’s mineral metabolism, as well as its antioxidant and anti-inflammatory functions. The protein declines with age, and low levels of Klotho have been linked to cardiovascular disease, chronic kidney disease and diabetes, and cognitive decline and frailty in older adults.
Researchers from Xiangya School of Public Health at Central South University recently published a study in Nutrients, an internationally renowned journal in the field of nutrition.
The study showed that carbohydrate intake can affect Klotho levels, with Klotho levels highest when half (53.7 percent) of total energy was provided by carbohydrates.
The researchers analyzed 10,722 participants aged 40-79 from the National Health and Nutrition Examination Survey (NHANES) database.
The authors pooled data from five consecutive NHANES cycles from 2007 to 2016 and found a non-linear inverse J-shaped relationship between carbohydrate energy intake and serum Klotho levels, with an inflection point of 53.71 percent.
This means that life extension was most beneficial when carbohydrate energy was consumed at 53.7% of total energy.
Serum Klotho levels were positively correlated with carbohydrate intake up to 50 percent of total energy intake, with only 30 percent carbohydrate intake resulting in a serum Klotho ratio more than half lower than that of 50 percent.
Very low carbohydrate intake is not beneficial for increasing serum Klotho levels and may increase the aging process.
What are carbohydrates? What are its sources?
Carbohydrates are a major nutrient that provides energy to the human body.
Carbohydrates are a great source of glucose, which is the main fuel for the brain and central nervous system.
As a result, insufficient carbohydrate intake can lead to symptoms such as fatigue, weakness, dizziness, and difficulty concentrating.
In addition, low-carb diets also lead to an increased risk of nutrient deficiencies, especially vitamins and minerals commonly found in carbohydrate-rich foods.
For example, fruits, vegetables, and whole grains provide not only the energy mass of carbohydrates, but also a great source of fiber, vitamins, and minerals, and reducing carbohydrate intake may result in insufficient intake of these essential nutrients.
In addition, low-carb diets that are high in protein or fat may increase the risk of certain health problems, such as heart disease, kidney damage, and osteoporosis.
More carbs aren’t always better, either
After 53.7 percent carb, Klotho levels slowly declined as carb intake rose.
From a biological perspective, excessive carbohydrate intake is associated with a variety of adverse physiological effects, including the accumulation of higher glycation end products, insulin resistance, and inhibition of the lipolectin gene, whose expression down-regulates Klotho expression.
Therefore, this study suggests that maintaining moderate carbohydrate intake may be beneficial for maintaining healthy serum Klotho levels and may reduce the risk of age-related diseases.
Whole grains and mixed beans are recommended for good carbs
Whole grains, beans, and potatoes are staples that provide plenty of carbohydrates, but also more vitamins, minerals, and fiber.
When eaten, they can be digested more slowly and keep you fuller longer.
What’s more, they make blood sugar rise more slowly, which helps to keep blood sugar stable, so this type of staple food is called “good carbs”.
Fresh fruits and vegetables are also “good carbohydrates”.
And the relative staple food such as milled rice, white noodles, white sugar and rice flour after deep processing, dietary fiber and vitamins are lost, more easily digested in the stomach into glucose leading to a rapid rise in blood sugar, known as “bad carbon water”, dried fruit and juice after processing is also “bad carbon water” yo!
Some old people will worry about eating coarse grain mixed beans is not easy to digest, in fact, coarse grain mixed beans including potatoes (sweet potatoes, potatoes and taro) contain higher nutrients, better digestion and utilization, only need to be fully cooked, chewing slowly, not white rice digestion poor.
Potato is also very suitable for the elderly to eat, such as: potatoes, yams, pumpkins, taro and lotus root, soft texture, suitable for chewing ability is weak, slightly difficult to swallow the elderly.
The elderly can be in the main meal, increase to half of the potatoes to make delicious pumpkin rice, sweet potato rice, can better supplement dietary fiber, avoid constipation.