Eating lots of added sugar makes you older, study finds
The average British person consumes nearly twice the amount of daily recommended free sugars a day – the kind found in sweet treats – and it could be increasing our biological age.
A new study has found that people who eat a large amount of added, or free, sugar could see a hyperactive effect on their body clock, even when the rest of their diet is health.
The study, published in JAMA Network Open journal, looked at 342 middle-aged woman and found that those who eat higher quantities of free sugars have ‘older-looking’ cells.
Scientists say that this could explain why some people appear to age faster or slower than others, and that sugar intake could be an overlooked factor.
Comparatively, those whose diet was riches in antioxidants, vitamins, and minerals, had the youngest biological ages – particularly the participants who ate a Mediterranean diet.
In fact, one of the study’s authors, Barbara Laraia from the University of California Berkeley, said that cutting 10 grams of added sugar from your diet each day was akin to turning back the biological clock by 2.4 months over time.
In the UK, the recommended limit of free sugars that should be consumed each day is 30 grams (around six teaspoons), yet the average adult male is consuming 52.7 grams and the average female is eating 44 grams.
Free sugars are those that are found in ultra processed foods such as cakes, muffins, brownies, biscuits, cookies, pastries, ice cream, sweets, and chocolate, among other things.
Our biological age is also known as our epigenetic clock, and the study found that added sugar can alter epigenetic ageing switches more quickly than eating healthy food can turn them off.
The study found that the more sugar someone ate per day, the older their biological clock would be. The average woman in the study ate 60 grams of sugar per day, but some exceeded 300 grams.
Dietitian Dr Carrie Ruxton tells Yahoo UK, that this study suggests that “high sugar diets, especially from highly processed foods, stimulate excess body fat and inflammation in the body which damages our DNA over time”.
“Another theory is that people who eat lots of sweets, cakes and fizzy drinks – the main added sugar sources in the British diet – are not eating enough fruits, vegetables, nuts and seeds. These foods contain protective nutrients which slow ageing. So it may be more about what you’re not eating.”
How to reduce sugar consumption
Nutrition coach Lisa Marley (@lisamarleychef), says that the best way to begin reducing your consumption of sugar is to read food labels and choose products with lower added sugar content.
“Opt for whole foods instead of processed foods, cut back on sugary beverages, and use natural sweeteners like agave nectar or maple syrup instead of refined sugars,” she adds.
“Going completely sugar-free may not be necessary for everyone, but reducing added sugar intake can have many health benefits. These include improved weight management, better dental health, reduced risk of chronic diseases, and improved energy levels.”
Marley also recommends consuming blood sugar-stabilising foods where possible, such as whole grains, legume, buts, seeds, and vegetables.
“These foods are high in fiber, which helps slow down the absorption of sugar into the bloodstream, preventing spikes. Additionally, foods high in protein and healthy fats can also help stabilise blood sugar levels,” she adds.
“Maintaining stable blood sugar levels is crucial for our overall health and well-being. By choosing the right foods and making healthy lifestyle choices, we can help prevent issues with blood sugar and support our bodies in functioning optimally.”
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