Researchers at UC San Francisco have discovered a significant connection between diets rich in vitamins and minerals, particularly those low in added sugar, and a younger biological age at the cellular level. The study explored the impact of three healthy eating indices on an “epigenetic clock”—a biochemical assay used to estimate health and lifespan. Findings showed that better dietary habits were associated with a more youthful appearance of cells. Intriguingly, even within a generally healthy diet, each additional gram of added sugar consumed was linked to an increased epigenetic age.
Dorothy Chiu, PhD, a postdoctoral scholar at the UCSF Osher Center for Integrative Medicine and the study’s lead author, emphasised the alignment of the investigated diets with current health and disease prevention guidelines. She highlighted the significant roles of antioxidants and anti-inflammatory nutrients, noting, “From a lifestyle medicine perspective, it is empowering to see that adhering to these dietary recommendations can significantly affect cellular age relative to chronological age.” Published in JAMA Network Open on July 29, this study is pioneering in demonstrating the link between added sugar intake and epigenetic ageing, particularly among a diverse group of midlife women, including both Black and white participants—a demographic not commonly featured in previous research.
Elissa Epel, PhD, co-senior author and a UCSF professor in the Department of Psychiatry and Behavioral Sciences, added to the discussion by linking high sugar intake to poor metabolic health and early onset diseases, which are now understood to be potentiated by accelerated epigenetic ageing. This new understanding points to excessive sugar consumption as a significant detriment to healthy longevity. The study’s participants, 342 Black and white women with an average age of 39 from Northern California, showcased a wide range of daily added sugar intake—from 2.7 to 316 grams. To contextualise, a bar of milk chocolate contains about 25 grams of added sugar. In comparison, a 12-ounce cola holds about 39 grams against a backdrop of FDA recommendations that adults consume no more than 50 grams of added sugar daily.
The researchers employed a cross-sectional study design to analyse the women’s food records and compare their diets to a Mediterranean-style diet rich in anti-inflammatory and antioxidant foods and another diet associated with a reduced risk of chronic diseases. Additionally, diets were evaluated against a newly created “Epigenetic Nutrient Index (ENI)” based on nutrients linked to antioxidative or anti-inflammatory processes and DNA maintenance and repair, such as Vitamins A, C, B12, E, folate, selenium, magnesium, dietary fibre, and isoflavones.
Significant correlations were found between adherence to these diets and lower epigenetic age, with the Mediterranean diet having the strongest association. The analysis also revealed that consuming added sugars could accelerate biological ageing, even when the diet was healthy. Barbara Laraia, PhD, RD, another co-senior author and a professor at UC Berkeley’s Food, Nutrition, and Population Health program, suggested a practical approach based on the findings: reducing daily added sugar by 10 grams might effectively turn back the biological clock by 2.4 months if sustained over time.
This insight provides a new perspective on dietary recommendations and offers a compelling strategy to motivate people to eat healthier foods focused on longevity. The study underscores the potentially reversible nature of epigenetic patterns by emphasising the importance of nutrient-rich, low-sugar foods. It offers a proactive approach to managing dietary habits for better health outcomes.
More information: Dorothy T. Chiu et al, Essential Nutrients, Added Sugar Intake, and Epigenetic Age in Midlife Black and White Women, JAMA Network Open. DOI: 10.1001/jamanetworkopen.2024.22749
Journal information: JAMA Network Open Provided by University of California – San Francisco
