Researchers have discovered a connection between a diet abundant in vitamins and minerals—especially one low in added sugars—and a younger biological age at the cellular level.
Researchers at UC San Francisco have discovered a connection between a diet rich in vitamins and minerals, particularly one low in added sugars, and a younger biological age at the cellular level.
The researchers investigated how three different aspects of healthy eating influenced an “epigenetic clock,” which is a biochemical assessment that estimates health and lifespan. Their findings indicated that individuals who consumed healthier diets had cells that appeared younger. Notably, even individuals following healthy diets experienced an increase in their epigenetic age for every gram of added sugar they ingested.
“The diets we studied align with current guidelines for disease prevention and health promotion, emphasizing the power of antioxidant and anti-inflammatory nutrients,” stated Dorothy Chiu, PhD, a postdoctoral scholar at the UCSF Osher Center for Integrative Health and the lead author of the research published on July 29 in JAMA Network Open. “From a lifestyle medicine perspective, it’s encouraging to see how adhering to these guidelines may result in a younger cellular age compared to chronological age.”
This investigation is among the first to demonstrate a relationship between added sugar and epigenetic aging, and it is notable for examining this link in a diverse group of midlife women, including both Black and white participants. Previous studies on this topic primarily focused on older white participants.
The findings enhance our understanding of the harmful effects of sugar on health, according to co-senior author Elissa Epel, PhD, a UCSF professor in the Department of Psychiatry and Behavioral Sciences.
“We already knew that high levels of added sugars correlate with worsening metabolic health and earlier onset of diseases, likely more than any other dietary component,” Epel noted. “Now we understand that accelerated epigenetic aging contributes to this relationship, which is probably one of many reasons excessive sugar consumption hinders healthy longevity.”
In the study, women reported an average intake of 61.5 grams of added sugar daily, with a wide variation ranging from 2.7 to 316 grams. For context, a bar of milk chocolate contains about 25 grams of added sugar, while a 12-ounce can of cola has approximately 39 grams. The U.S. Food and Drug Administration advises that adults should limit their added sugar intake to no more than 50 grams per day.
A nutrient-focused approach
In this cross-sectional study, researchers evaluated food records from 342 Black and white women with an average age of 39 from Northern California. They then compared their eating habits with measurements from the epigenetic clock, derived from saliva samples.
The research team assessed the women’s diets against a Mediterranean-style diet that is rich in anti-inflammatory and antioxidant foods, as well as a diet associated with a lower risk of chronic diseases.
Additionally, they designed a measure called the “Epigenetic Nutrient Index (ENI),” which is focused on nutrients tied to antioxidant or anti-inflammatory functions and DNA upkeep and repair. This index includes vitamins A, C, B12, and E, folate, selenium, magnesium, dietary fiber, and isoflavones.
Following any of the evaluated diets was significantly linked to a lower epigenetic age, with the Mediterranean diet showing the strongest correlation. The researchers also examined sugar intake independently and found that consuming added sugars was related to faster biological aging, regardless of an otherwise healthy diet.
“Given that epigenetic changes may be reversible, reducing added sugar intake by 10 grams per day might equate to turning back the biological clock by 2.4 months if maintained consistently,” explained co-senior author Barbara Laraia, PhD, RD, a professor at UC Berkeley in the Food, Nutrition, and Population Health program. “Focusing on nutrient-dense foods while minimizing added sugars could be an effective strategy to encourage healthier eating for longevity.”
