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A longevity expert has debunked a widespread myth surrounding an unexpected everyday food item. Dan Buettner, 65, has spent years examining the lifestyle patterns of centenarian residents of 'Blue Zones' in an effort to help people live longer.

On social media, he's previously acknowledged that, while countless myths circulate, one particular food group unfairly gets a bad name, with the full picture often overlooked. Perhaps surprisingly, thisfood is carbohydrates - or carbs - which Dan claims are generally essential to longevity.

"I don't blame Americans for being confused about carbohydrates because both jelly beans and lentil beans are carbohydrates," Dan said in a TikTok last year. "Simple carbohydrates are the worst foods in our diet.

"Complex carbohydrates are the foods we know that have fuelled the longest-lived places in the world, the Blue Zones. So if you want to live a long time, you want a high-carb diet." He later claimed: "And we'll see you when you're 100."

The main distinction between simple and complex carbohydrates is based on the molecular structures of their sugars. Complex carbs consist of long chains, and research suggests that eating them can help reduce cravings for unhealthy snacks.

On the other hand, simple carbs typically consist of just one or two molecules linked together. They are quickly broken down and used as energy, but can cause rapid blood sugar spikes.

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The European Food Safety Authority recommends that people generally consume around 260g of carbohydrates per day, but this can vary depending on their age, sex, and activity levels.

Advice from Bupa UK also adds: "Aim to make starchy foods – ideally wholegrain starchy carbohydrates – about a third of your diet. Include things like wholemeal bread, brown pasta, or brown rice in every meal, as well as some fruits and vegetables.

"In general, a portion of carbohydrate for one meal should be about the size of your fist. The exact amount you need differs from person to person."

Meanwhile, guidance from theAmerican Heart Association advises: "The type of carbohydrates you eat can impact your health. Foods that contain high amounts of simple carbs (added sugars), especially fructose, raise triglyceride levels, which may increase your risk of cardiovascular disease."

It adds: "Added sugars provide calories, but lack vitamins, minerals and fibre and can lead to weight gain. Naturally occurring sugars are in nutritious foods, including fruit and milk."

Wholegrain bread, brown rice, oats, wholewheat cereals, and potatoes with the skin left on are among various examples of complex carbohydrates. Meanwhile, examples of simple carbs may include sweets, cakes, biscuits and white pasta or bread.

In a previous TikTok, Dan further claimed: "We know beyond a shadow of a doubt that people who live the longest, that we can actually record, were eating mostly complex carbohydrates. But the problem is the doughnuts and the cakes and the candies give carbohydrates a bad name.

He then continued: "You need fat, you also need protein, but you should be eating mostly complex carbohydrates if you actually want to live to 100."

You can also learn more about starchy foods and carbohydrates at the NHS website here.

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