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颠覆！多吃主食，身体居然更年轻
Research shows that adequate and high-quality carbohydrate intake can reduce physiological age by about 4 years, and specific dietary recommendations are provided. 
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丁香医生 2026-08-08 19:53 浙江
主食碳水，一般和「肥胖、水肿」，甚至「加速衰老」挂钩。
为啥又说多吃碳水还更年轻？
其实，试过戒碳水的朋友都有体感👇🏻
低碳才两天，体重还没怎么动，脾气先掉了线。
网友们纷纷调侃：
「低碳饮食后，性情大变，尽显刻薄本色。」
「碳水，可能才是中国人温良恭俭让的关键。」
主食（碳水）真不是「十恶不赦的坏蛋」，吃对了，不仅能稳定情绪，有助于减肥，还能越吃越年轻！
✅ 新研究显示：把主食「吃对、吃够」，身体指标「年轻」约 4 岁！
● 2026 年随机饮食试验： 高碳水饮食组比高脂饮食组的生理年龄估算指标低了约 3.5～4.1 岁，血糖、血脂、炎症等多项指标也更显年轻。
● 2025 年追踪研究（4.7 万余人）： 中年多吃全谷物、蔬果和豆类等优质碳水，晚年综合健康状态更好；精制碳水吃得多则相反。
两项研究放在一起，答案就很清楚了👇🏻
💡 碳水对身体很重要，不要盲目少吃甚至不吃。不仅要吃够，还要增加全谷物、杂豆和蔬果等优质来源。
✅ 研究里更显年轻的高碳水组，碳水供能比约为 53%，其实正好处于我国膳食指南建议的 50%～65% 范围内，说白了就是好好吃饭。
对于大多数「碳基生物」来说，在总能量不过量的情况下，吃够碳水没有问题。
关键是，要吃对👇🏻
✅ 碳水怎么吃才对？记住这 3 点
1️⃣ 用优质碳水替换部分精制碳水👇🏻
● 煮饭时，用 2 份白米搭配 1 份糙米、燕麦、小米或杂豆；
● 馒头、面包和面条，可以换一部分全麦、荞麦制品；
● 用玉米、红薯、土豆或山药替代部分米面；
● 少用甜点、饼干和含糖饮料补充碳水；
2️⃣ 吃够：总量记得要吃够👇🏻
根据《中国居民膳食指南（2022）》，在每日能量需要量为 1600～2400 千卡的情况下，一般成年人每天建议摄入👇🏻
● 谷类 200～300 克（生重）：约相当于熟后 4～6 个拳头的主食。
其中全谷物和杂豆：50～150 克，约 1～3个拳头。
● 薯类 50～100 克：约 半个拳头，如半个中等土豆或一小段红薯、山药。
3️⃣ 搭配好：别让碳水单独成餐
白粥、馒头和面条可以吃，但尽量不要单独组成一餐。搭配蔬菜，以及鸡蛋、豆制品、鱼肉或瘦肉，营养更完整，饱腹感也更持久。
需要控制餐后血糖的人，可尝试先吃蔬菜和蛋白质食物，再吃主食。
碳水不是洪水猛兽。
与其盲目戒掉主食，不如吃够、吃杂、吃完整。
好好吃饭，搭配均衡，就是最基础的养生。
Key Quotes
> Eat staple foods 'right' and 'enough', and bodily markers become 'younger' by about 4 years!
> The high-carbohydrate diet group's physiological age estimate was about 3.5–4.1 years lower than that of the high-fat group, with blood sugar, blood lipids, inflammation and other indicators also appearing younger.
> Middle-aged people who eat more whole grains, fruits, vegetables and legumes — high-quality carbs — enjoy better overall health in later life; consuming too many refined carbs has the opposite effect.
> How should carbs be eaten correctly? Remember these 3 points.
> Eating well and balancing meals is the most basic form of health preservation.
Tags
Health & Wellness
Nutrition & Diet
Whole Grains
Carbohydrates
Anti-aging
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