BTN News: A new study from the University of California, San Francisco, published in JAMA Network Open, shows the strong link between nutrient-rich diets and a younger biological age at the cellular level. This study focuses on the harmful effects of added sugar on our cells, even when eating otherwise healthy foods.
The research found that each gram of added sugar consumed by participants was linked to an increase in their biological age. This study is one of the first to show how added sugar speeds up biological aging, especially in a group of diverse, middle-aged women.
The researchers looked at three healthy diets to see how they affected the ‘epigenetic clock.’ This clock is a test that shows if a person’s biological age is higher or lower than their actual age. Following any of these diets was linked to a younger biological age, with the Mediterranean diet showing the strongest effect.
These diets, which follow guidelines for preventing diseases and promoting health, highlight the importance of antioxidants and anti-inflammatory nutrients. Dorothy Chiu from UCSF, one of the study’s authors, pointed out how powerful these nutrients are.
High levels of added sugar are known to harm metabolic health and lead to early diseases, more so than any other dietary factor, explained Dr. Elissa Epel of UCSF. The study now shows that faster biological aging is a key reason for this, suggesting that too much sugar greatly limits healthy aging.
The study looked at the diets of 342 women, both white and black, with an average age of 39, from Northern California. These diet records were compared with biological age measurements from saliva samples. On average, the women reported eating 61.5 grams of added sugar each day, with amounts ranging from 2.7 to 316 grams.
For context, a milk chocolate bar has about 25 grams of added sugar, and a can of cola has about 39 grams. The U.S. Food and Drug Administration advises adults to eat no more than 50 grams of added sugar per day.
The researchers scored the women’s diets to see how they compared with a Mediterranean diet rich in anti-inflammatory and antioxidant foods. They also compared these diets with those linked to a lower risk of chronic diseases. Additionally, they created an ‘Epigenetic Nutrient Index.’ This index is based on nutrients like vitamins A, C, B12, and E, folate, selenium, magnesium, dietary fiber, and isoflavones, which are connected to antioxidant or anti-inflammatory processes and DNA maintenance.
Eating foods rich in these key nutrients and low in added sugars might be a new way to motivate people to eat for longevity. This research shows the importance of a nutrient-dense diet and the significant impact of reducing added sugar on biological aging.
In summary, this study confirms the important role of diet in keeping our cells young. By adopting a Mediterranean diet rich in anti-inflammatory and antioxidant nutrients and cutting down on added sugar, people can greatly improve their chances of healthy aging. This research offers valuable insights for those looking to improve their diet for a longer, healthier life and highlights the powerful impact of our food choices on biological age.
