Essentially, the advice is to build meals around fiber-rich carbs, add a protein source, and include healthy fats. This way, you can enjoy the benefits of quality carbohydrates while still getting the nutrients your body needs to stay strong and healthy as you age.
“Add legumes to meals,” says Bardwell. “Chickpeas in curries, kidney beans in chili, and cannellini beans in soups count toward your carb intake, but also increase fiber, protein, and plant diversity without much extra effort.”
Choosing whole-wheat bread, brown rice and whole-wheat pasta are all simple swaps that also make a difference, while “packets of pre-cooked brown rice or quinoa make it easier to eat well when you’re pressed for time.”
Bardwell also suggests varying carbs to keep meals interesting. “Try pearl barley instead of white rice, bulgur instead of couscous, or porridge made from rye flakes instead of oats,” she says. “Boiled, baked and roasted potatoes are also nutritious sources of carbohydrates and are a quick and easy lunch option. They also provide potassium, vitamin C and fiber, especially when you eat the skin.”
How long should you eat this way?
In the study, changes in participants’ overall biological age scores were evident after just four weeks. The researchers calculated these scores using 20 biomarkers, including cholesterol, insulin and C-reactive protein, a marker of inflammation. They said they do not yet know whether these changes will persist beyond this period.
“If you replace refined carbohydrates, which are high in fat, sugar and salt, with quality carbohydrates, you will very quickly notice a difference, especially in your energy levels,” says Bardwell. “It’s a way of eating for life rather than for a short period of time.”
A three-day high-carb meal plan
First day
Breakfast: Creamy porridge made with jumbo rolled oats (or rye flakes or oat bran for extra fiber) and chia seeds, topped with Greek yogurt (for extra protein), raspberries, blueberries, and a tablespoon of mixed seeds.
Lunch: Chicken (or crispy tofu cubes), chickpeas and quinoa Buddha bowl with mixed salad leaves, diced peppers, cucumber, cherry tomatoes and tahini vinaigrette.
Dinner: Seared salmon with new potatoes (skin on), broccoli and green beans, with a squeeze of lemon and a mix of fresh herbs.
Second day
Breakfast: Two slices of wholemeal toast topped with scrambled eggs (or scrambled smoked tofu for a vegan option), arugula and mushrooms. Add a kiwi on the side for extra fiber.
Lunch: Hearty lentil, barley and vegetable soup with a slice of grilled cheese on rye bread.
Dinner: Lean mince (or Quorn for a vegetarian option) and three bean chilli with brown rice and grated parmesan.
Gn Health
