In recent years, the consumption of ultra-processed foods (UPFs) has increased worldwide, raising serious concerns about their impact on health.
These foods, designed for convenience and long shelf life, are industrially manufactured using ingredients rarely found in home kitchens, such as hydrogenated oils, high-fructose corn syrup, flavor enhancers, and emulsifiers.
Examples include chips, soft drinks, instant noodles, packaged snacks, ice cream, and ready-to-eat meals like burgers and nuggets. While these foods are tasty and easy to prepare, their health costs are becoming more evident.
A new study led by Monash University highlights a troubling connection between UPF consumption and accelerated biological aging.
Biological age refers to how “old” a person seems based on molecular markers of health, rather than their chronological age, which is simply the number of years they’ve lived. Unlike chronological age, biological age reflects lifestyle, genetics, and environmental influences.
The concept of biological age gained attention in 2013 with the development of the epigenetic clock by geneticist Steve Horvath. This clock uses DNA methylation—chemical changes to DNA that influence gene function—to measure aging.
Later versions of the clock, such as PhenoAge and GrimAge, also consider environmental factors like smoking and diet, making them more comprehensive.
The Monash University study, published in Age and Aging, analyzed data from 16,055 adults in the United States aged 20–79. Using the PhenoAge clock, researchers investigated how UPF consumption affected biological aging.
The findings were striking: for every 10% increase in UPF consumption, the gap between biological and chronological age grew by about 2.4 months.
Those in the highest UPF consumption group (68-100% of daily energy intake) were biologically almost one year older than those in the lowest consumption group (39% or less).
The study also found that this association persisted even after accounting for overall diet quality and calorie intake.
This suggests that factors specific to UPFs, such as the absence of beneficial compounds like flavonoids or phytoestrogens and exposure to harmful chemicals in food processing and packaging, play a key role.
UPFs are linked not only to aging but also to numerous health issues, including chronic diseases, cognitive decline, and frailty. Dr. Barbara Cardoso, the study’s lead author, emphasized the importance of reducing UPFs in the diet to slow the biological aging process.
She explained that even small increases in UPF consumption, such as an extra 200 calories from a chocolate bar or chicken bites, could significantly advance biological aging over time.
The mechanisms behind this effect are multifaceted. UPFs often lack essential nutrients like vitamins and antioxidants, which are crucial for maintaining cellular health.
They also contain artificial additives and preservatives that can cause inflammation and disrupt metabolism. Additionally, packaging chemicals, such as bisphenol A (BPA), have been linked to health problems, including faster aging.
The study reinforces previous research showing that UPF consumption is associated with shorter telomeres—protective caps on chromosomes that shorten as cells age—and other markers of aging.
While the research focused on American participants, the findings are relevant globally. For example, Australians derive almost 40% of their daily energy from UPFs, a figure comparable to other Western countries.
Dr. Cardoso stressed that as the global population continues to age, reducing UPF intake should be a public health priority. Simple dietary changes can help mitigate the harmful effects of these foods:
- Choose whole foods: Focus on unprocessed or minimally processed options like fresh fruits, vegetables, nuts, and whole grains.
- Check labels: Avoid products with long ingredient lists containing unfamiliar additives.
- Cook at home: Preparing meals yourself allows for greater control over ingredients.
- Limit convenience foods: Reduce reliance on ready-to-eat meals and snacks.
By making these adjustments, individuals can take meaningful steps toward promoting healthier aging and reducing the risks associated with ultra-processed foods.
As Dr. Cardoso concluded, targeting UPF consumption is a critical strategy for supporting a longer and healthier life.
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The research findings can be found in Age And Ageing.
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