A recent study suggests that consuming added sugar may accelerate cellular aging, even in individuals who maintain an otherwise healthy diet.
Researchers have discovered a correlation between each gram of added sugar consumed and an increase in a person’s cellular age. Conversely, a diet rich in vitamins, minerals, antioxidants, and anti-inflammatory nutrients appears to promote a younger biological age at the cellular level.
Our research has long indicated that excessive added sugar consumption may be the most significant dietary factor contributing to poor metabolic health and early onset of disease,” explained researcher Elissa Epel, a professor from the University of California, San Francisco (UCSF).
Analyzing sugar intake and epigenetic age
The research team analyzed dietary records of 342 women from Northern California, with an average age of 39. They compared these diets to the participants’ “epigenetic clock,” using a blood test to estimate biological age relative to calendar age.
On average, women in the study consumed an average 61 grams of added sugar daily, although the range was large between individuals, running from nearly 3 grams to 316 grams of extra sugars.
The U.S. Food and Drug Administration recommends adults consume no more than 50 grams of added sugar per day, researchers noted. A bar of milk chocolate has about 25 grams of added sugar, and a 12-ounce can of cola is about 39 grams.
Examining sugar intake separately, the researchers found that consuming foods with added sugar was linked with accelerated biological aging, even if a diet was otherwise healthy.
“Given that epigenetic patterns appear to be reversible, it may be that eliminating 10 grams of added sugar per day is akin to turning back the biological clock by 2.4 months if sustained over time,” said co-senior study author Barbara Laraia, a UC Berkeley professor of food, nutrition and population health.
“Focusing on foods that are high in key nutrients and low in added sugars may be a new way to help motivate people to eat well for longevity,” Laraia added.
Mediterranean diet linked to younger cellular age
The study also revealed that a Mediterranean-style eating pattern had the strongest association with younger cellular age. This diet typically emphasizes fresh fruits and vegetables, nuts, legumes, whole grains, olive oil as the primary fat source, fish and seafood, while limiting red meat, processed foods, and sugary treats.
The new study was published on July 29 in the journal called JAMA Network Open. The diets we examined are consistent with current guidelines for preventing disease and promoting health. They particularly emphasize the importance of antioxidant and anti-inflammatory nutrients,” said lead researcher Dorothy Chiu, a postdoctoral scholar from the University of California, San Francisco (UCSF).
Also read: Mediterranean or not, seasonal eating boosts health
Are you aware of the hidden sugar sources in your diet?
Understanding where added sugar comes from in our diets is crucial for maintaining good health and potentially slowing cellular aging. A recent study has revealed surprising insights into the primary sources of added sugar in the average person’s diet.
Soda, energy, and sports drinks are topping the list, accounting for a staggering 42.2% of the average added sugar intake. This is followed by grain-based desserts at 11.9%, highlighting the impact of seemingly innocent treats like cookies and cakes on our sugar consumption.
Fruit drinks, often perceived as healthier alternatives, contribute 8.5% to our added sugar intake, while dairy desserts and candy round out the top five at 5.5% and 5.0% respectively.
Interestingly, some less obvious culprits also make the list. Ready-to-eat cereals, a breakfast staple for many, account for 2.9% of added sugar intake. Even yeast breads contribute 2.3%, demonstrating how added sugars can hide in everyday foods.
By being aware of these sources, individuals can make more informed dietary choices, potentially reducing their added sugar intake and promoting better cellular health.
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