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Reducing Added Sugar Intake May Help Slow Biological Aging

Author: Unnamed Research Team
Medically Reviewed by: Unnamed Medical Review Team
Source: Health.com
Date Published: 2024-09-24
Last Updated: 2024-09-24

Research Overview

According to a recent study published in JAMA Network Open, excessive consumption of added sugars accelerates cellular aging, or biological aging. Researchers examined how diet, particularly sugar intake, affects biological age, which is a measure of cellular health rather than just chronological age.

Key Research Findings

• Dietary Recommendations: Experts recommend a daily intake of 25 to 35 grams of added sugar, which is lower than the 50 grams recommended by the U.S. Food and Drug Administration (FDA).
• Biological Aging: Even among populations with overall healthy eating habits, excessive added sugar intake still accelerates biological aging.
• Research Methodology: Researchers analyzed participants' food records and found that the average daily intake of added sugar exceeded 60 grams, with intakes ranging from about 3 grams to 316 grams.
• Impact on Epigenetics: High sugar intake affects metabolic and epigenetic processes, leading to accelerated cellular aging, and this impact is not influenced by other factors such as activity levels and stress.
• Reversibility: The study suggests that if continued, eliminating 10 grams of added sugar daily could potentially adjust the biological clock back by 2.4 months.
• Nutritional Advice: To slow biological aging, it is recommended to focus on a nutrient-dense, low-added-sugar diet, emphasizing the need for fiber, healthy fats, and other essential nutrients in the diet.

In-Depth Insights

The findings of this study highlight the critical role of diet in influencing epigenetic aging. The consumption of diet and sugar should be evaluated together to understand their independent and combined effects on health and aging. Furthermore, this study belongs to an increasingly growing field of geroscience, which focuses on the relationship between biology, aging, and disease. The research emphasizes the reversibility of epigenetic changes, indicating that lifestyle choices can influence the aging process of cells.

Conclusion

Overall, this study underscores the importance of reducing added sugar intake, which can not only slow biological aging but may also improve overall health span. For those looking to enhance their quality of life and health, controlling sugar intake is a crucial step.

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