Scientists have discovered that removing one popular food from your diet could enhance your chances of living a longer, healthier life. A recent study published in the JAMA Network highlights the impact of different carbohydrate sources on aging and chronic disease prevention.
The study examined the diets of 47,000 women between the ages of 70 and 93 and found that potatoes—along with refined grains and added sugars—were linked to a 13 percent reduction in the likelihood of healthy aging. In contrast, consuming high-fiber carbohydrates from grains, fruits, vegetables, and legumes increased the odds of aging healthily from 6 percent to 37 percent.
Conducted by the USDA Human Nutrition Research Center on Aging at Tufts University and the Harvard T.H. Chan School of Public Health, the research looked beyond the immediate effects of carbohydrates on weight and blood sugar to understand their long-term role in health decades later. Lead scientist Andres Ardisson Korat explained, “Carbohydrate quality may be an important factor in healthy aging.”
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Senior author Qi Sun emphasized that these findings align with existing evidence linking diets rich in fruits, vegetables, whole grains, and legumes to lower risks of chronic diseases. Although a 2019 meta-analysis suggested potatoes do not significantly increase chronic disease risk, it noted a modest rise in diabetes risk from boiled potatoes and a higher risk associated with consuming chips.
Ardisson Korat called for further research into how dietary fiber and high-quality carbohydrates contribute to aging well. “Understanding food choices in midlife is crucial for improving quality of life later on,” he remarked.
According to the NHS Eatwell Guide, a balanced diet should include at least five portions of mixed fruits and vegetables daily—whether fresh, frozen, tinned, dried, or juiced—while limiting juice intake to 150ml per day. Potatoes and other starchy foods like bread, rice, and pasta provide essential energy and nutrients, especially when consumed with their skins on for extra fiber.
Proteins from beans, pulses, fish, eggs, and meats, as well as dairy or dairy alternatives, are also important for a balanced diet. While potatoes are a valuable source of energy, fiber, B vitamins, potassium, and vitamin C—the latter being a significant part of the UK’s vitamin C intake—they do not count toward the daily “five a day” fruit and vegetable target due to their high consumption levels.
The NHS advises cooking potatoes with minimal water and for just as long as necessary to preserve nutrients. This advice underscores the importance of preparation methods when incorporating starchy carbohydrates into a healthy eating plan.