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Reducing Added Sugar May Help Slow Biological Aging

According to a recent study published in JAMA Network Open, excessive intake of added sugar may promote biological aging of cells, rather than just aging calculated by chronological age. This study explores the impact of added sugar on cellular aging, and here is a detailed interpretation of the research findings.

Study Overview

The study utilized the GrimAge2 marker to assess participants' biological age, which is an indicator that can provide information about disease risk and mortality. Researchers analyzed the participants' diets and ranked them according to the Mediterranean diet and other dietary patterns that reduce the risk of chronic diseases. They also created a measurement index called the Epigenetic Nutrient Index (ENI), which considers nutrients related to anti-inflammation and DNA maintenance.

• Participants had an average daily intake of added sugar exceeding 60 grams, ranging from 3 grams to 316 grams.
• Participants following the Mediterranean diet and anti-inflammatory dietary patterns generally had lower biological ages.

“The study shows that dietary habits not only affect weight but also significantly impact cellular health.”

Impact of Added Sugar

Excessive intake of added sugar leads to a biological age of cells that is greater than their actual age, meaning that a person's cellular biological age exceeds their chronological age. Excess sugar affects metabolism and accelerates the glycation process, which refers to the binding of sugar in the blood to proteins, producing harmful substances known as advanced glycation end products (AGEs). These AGEs can lead to inflammation and oxidative stress, further accelerating cellular aging.

This finding emphasizes the importance of controlling added sugar intake, prompting individuals to reassess the sugar content in processed foods. Added sugars are significantly different from natural sugars, with natural sugars having fewer negative effects.

Healthy Eating Recommendations

Registered dietitian Julia Zumpano from the Cleveland Clinic points out that a clear distinction should be made between added sugars and natural sugars. Added sugars in processed foods such as chips, desserts, and sodas should be limited.

According to expert recommendations, the daily intake of added sugars should not exceed 25-35 grams, which is even lower than the 50-gram limit suggested by the U.S. dietary guidelines. Here are some principles for healthy eating:

1. Choose high-fiber whole grains, vegetables, and fruits.
2. Increase the intake of healthy fats, such as olive oil and nuts.
3. Reduce the consumption of processed and high-sugar foods.

Reversibility and Dietary Balance

The study shows that damage to cells through epigenetic processes appears to be reversible. Reducing added sugar intake by 10 grams daily may reverse biological aging over time. Additionally, Zumpano emphasizes the importance of ensuring that the diet is rich in fiber, healthy fats, and other nutrients that help counteract the negative effects of added sugars.

These research findings not only have real implications for individual health but also provide valuable references for public health policy, making dietary changes an important avenue for promoting overall health.

Conclusion

This study enhances the understanding of the adverse effects that high intake of added sugars may have on health, not limited to metabolic diseases but also including accelerated biological aging. It suggests that healthy dietary habits can not only improve quality of life but also significantly slow the aging process, making it crucial to strive for long-term health for oneself and society.

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