Researchers at the University of California have identified a connection between diets rich in vitamins and minerals yet low in added sugars and a slower pace of biological aging. The findings appeared in JAMA Network Open.
In this study, investigators analyzed the dietary patterns of 342 women, including Black and white participants, with careful attention to added sugars. Added sugars refer to sugars and syrups introduced during processing. This category does not include naturally occurring fructose from fruit or lactose from dairy.
On average, participants consumed 61.5 grams of added sugar daily, though the range was broad across the group, from about 2.7 to 316 grams. By comparison, a milk chocolate bar contains roughly 25 grams of added sugar, while a small can of soda can reach about 39 grams of added sugar.
As a next step, researchers evaluated the participants’ diets using a tool they developed called the Epigenetic Nutrient Index (ENI). This index focuses on nutrients with antioxidant or anti-inflammatory properties that support normal DNA methylation cycles, rather than on specific foods alone.
Disruptions to the DNA methylation cycle can raise the risk of many chronic diseases. The ENI provided a way to gauge the body’s aging rate, or the degree of cellular wear and tear, by reflecting how well epigenetic processes are maintained.
The results showed that sticking to a Mediterranean-style pattern was linked to a slower aging rate at the cellular level. This dietary approach emphasizes healthy fats, protein, and plant-based foods. Interestingly, even a generally balanced diet with high added sugar intake appeared to accelerate biological aging when sugar consumption was excessive.
Researchers estimated that cutting 10 grams of added sugar per day could effectively reset the biological clock by about 2.4 months, provided the change is sustained over time.
Earlier discussions suggested guidelines around safe limits for snacks like chips and crackers, but the current research emphasizes the broader impact of reducing added sugars and increasing nutrient-rich foods on aging processes.
At a practical level, the study highlights how everyday dietary choices influence cellular health. For individuals in Canada and the United States seeking to support healthy aging, prioritizing a nutrient-dense pattern with limited added sugars can be a meaningful step. The ENI framework offers a way to think about diet beyond single nutrients, focusing on overall epigenetic balance and inflammatory control.
In sum, this line of research reinforces the idea that a Mediterranean-informed diet, rich in vegetables, healthy fats, and lean proteins, paired with reduced added sugar, is associated with a slower pace of cellular aging. The translation of these findings into daily meals suggests taking small, sustainable steps toward nutrient-dense eating patterns that favor long-term health and resilience.
Notes accompany the study to reflect the ongoing exploration of how nutrition interacts with genetic and epigenetic mechanisms. The dialogue between dietary patterns and aging biology continues to evolve, with the ENI offering a practical lens to evaluate diet quality and its potential impact on aging pace. (JAMA Network Open, University of California study)