A new study published in JAMA Network suggests that a diet low in added sugar and high in vitamins and minerals may lead to having a younger biological age at the cellular level.
The cross-sectional study included almost 350 women who were participants in the National Heart, Lung, and Blood Institute Growth and Health Study (NGHS) between 1987 and 1997. Information from the study included cardiovascular health, diet quality, and epigenetic assessments. Epigenetic testing can be used to determine a person’s biological age at the cellular level. The goal of the study was to see how diet quality, especially the intake of added sugar and essential nutrients, may impact biological age.
The results showed that higher intake of added sugar was associated with a higher biological age, while higher nutrient intake was associated with a lower biological age. In particular, participants who more closely followed the Mediterranean diet and dietary recommendations for the prevention the chronic diseases had the lowest epigenetic ages.
The authors noted that the inclusion of antioxidants and anti-inflammatory nutrients was particularly important in optimizing dietary quality, which in turn leads to a lower biological age. Additionally, the results of this study highlight the negative impact of added sugar on health and aging. High levels of added sugar have been previously linked to an earlier onset of chronic diseases and worse metabolic health. These negative impacts may be partially caused by accelerated aging at the cellular level that is caused by added sugar. The authors further noted that excessive levels of added sugar in one’s diet are a notable limiter of health and longevity. To optimize health through diet, focus on whole foods that are dense in nutrients, such as fruits, vegetables, whole grains, and lean meats, while avoiding processed foods that are high in added sugar.
Sources: JAMA Network, Science Daily