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A longevity specialist has dispelled a common misconception about an everyday food item. Dan Buettner, 65, has dedicated years to studying the lifestyle habits of centenarians in order to help others extend their lifespan.

He's previously addressed on social media that, among the myriad of myths circulating, one particular food group is often unjustly demonised, with the full story frequently ignored. Surprisingly, this food is carbohydrates - or carbs - which Dan asserts are crucial for 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 key difference between simple and complex carbohydrates lies in the structures of their sugar molecules. Complex carbs are made up of long chains, and studies suggest that consuming them can help curb cravings for unhealthy snacks.

Conversely, simple carbs usually comprise just one or two linked molecules. They are rapidly broken down and used as energy, but can lead to swift spikes in blood sugar levels. The European Food Safety Authority suggests that people typically consume around 260g of carbohydrates daily, though this can fluctuate based on factors such as age, sex, and physical activity levels.

Further 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 their skins are examples of complex carbohydrates. On the other hand, simple carbs might 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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