Eating large amounts of food with added sugar could hyperactivate the body’s biological clock, even when the rest of a person’s diet is healthy. A new study involving 342 Black and White middle-aged women found that those who consume high quantities of added sugar have ‘older-looking’ cells, potentially explaining why some individuals age faster than others despite having lived the same number of years.
THE STUDY AND ITS FINDINGS
Food scientist Barbara Laraia from the University of California, Berkeley, and her colleagues discovered that reducing added sugar intake by 10 grams per day could “turn back the biological clock by 2.4 months,” if sustained over time. The study suggests that added sugar can significantly accelerate cellular aging, independent of other healthy dietary factors.
EPIGENETIC CHANGES AND BIOLOGICAL AGING
Our DNA can undergo epigenetic changes over time, acting like chemical padlocks that deactivate genes and alter the expression of our genetic code. These transient edits are referred to as an epigenetic clock, which can indicate a person’s true biological age and the damages or stresses their cells have experienced.
Diet, lifestyle, genetics, and disease all affect the epigenetic clock’s speed. This study is among the first to examine the specific role of sugar intake in this process. The findings suggest that added sugar can alter epigenetic switches related to aging more quickly than healthier foods can reverse these changes, regardless of the presence of healthy nutrients.
IMPACT OF DIET ON EPIGENETIC AGE
Female participants who consumed a diet rich in vitamins, minerals, and antioxidants had cells with the ‘youngest’-looking epigenetic age. Those following the Mediterranean diet were observed to have the slowest epigenetic clocks. However, higher added sugar consumption was consistently linked to older salivary DNA, even when accounting for education, lifestyle factors, and participants’ current health.
SUGAR INTAKE AMONG PARTICIPANTS
On average, women in the study consumed just over 60 grams of sugar per day, with some consuming more than 300 grams daily. The American Heart Association recommends limiting added sugars to about 25 grams for women and 36 grams for men. Added sugars are defined as extra syrups or sweeteners added during food preparation, not naturally occurring sugars.
LIMITATIONS AND FUTURE RESEARCH
This study is based on food records collected over three non-consecutive days and a single salivary swab. Previous research suggests that cells can appear epigenetically ‘younger’ or ‘older’ depending on the time of day their DNA is sampled. Therefore, longer-term studies involving both sexes are needed to draw more definitive conclusions.
IMPLICATIONS FOR HEALTH AND LONGEVITY
Behavioral scientist Elissa Epel from the University of California, San Francisco, explains that high levels of added sugars are linked to worsened metabolic health and early disease. This study reveals that accelerated epigenetic aging is a likely underlying factor in this relationship, highlighting the importance of reducing added sugar intake for healthy longevity.
The study underscores the significant impact of added sugar on cellular aging, emphasizing the need for mindful dietary choices to promote healthier, longer lives. Further research is necessary to understand fully the long-term effects of sugar on epigenetic aging and overall health.