Ultra-processed foods could be ageing you quicker
Ultra-processed foods have dominated news headlines in recent weeks. In one new study, researchers found diets high in highly processed foods lead to increased thigh muscle fattiness, while in another study, researchers at the University of South Florida recently connected ultra-processed foods to a heightened risk of colorectal cancer.
Now, adding to growing concerns, researchers from Monash University have published data suggesting that eating too much ultra-processed food could speed up the biological ageing process.
The research
Published in the journal Age and Ageing, researchers at Monash University in Australia showed a link between increased consumption of ultra-processed foods and biological ageing.
For every 10 per cent increase in UPF consumption, the gap between biological and chronological age rose by 2.4 months.
Dr Barbara Cardoso, from Monash University’s Department of Nutrition, Dietetics and Food and Monash Victorian Heart Institute, said the findings underlined the importance of eating as many unprocessed and minimally processed foods as possible.
The method
Researchers at Monash University in Australia examined data on diet and general health from more than 16,000 people in the United States aged between 20 and 79, who were part of the National Health and Nutrition Examination Survey (NHANES) conducted between 2003 and 2010.
This cross-sectional study looked at the participants' intake of ultra-processed foods – which was measured using the Nova classification system.
Diet quality was evaluated using two metrics: the American Heart Association's 2020 guidelines and the Healthy Eating Index 2015. While biological ageing was assessed through the PhenoAge algorithm, a tool designed to estimate biological age based on physiological and clinical data.
The results
For every 10% increase in energy intake from ultra-processed foods, participants were biologically 0.21 years older.
Those consuming the highest amounts of UPFs (68–100% of their energy intake) were 0.86 years biologically older compared to those in the lowest UPF intake group (39% or less of their diet was UPFs).
Following a healthy diet somewhat reduced the effect, with each 10% increase in UPF consumption linked to a smaller biological ageing impact (0.14 years).
The study concluded: ‘Adults with higher UPF tended to be biologically older. This association is partly independent of diet quality, suggesting that food processing may contribute to biological ageing acceleration. Our findings point to a compelling reason to target UPF consumption to promote healthier ageing.
‘The significance of our findings is tremendous, as our predictions show that for every 10 per cent increase in ultra-processed food consumption, there is a nearly two per cent increased risk of mortality and 0.5 per cent risk of incident chronic disease over two years,’ said Dr Cardoso.
What does this mean for us?
This study adds fuel to the growing debate over the dangers of ultra-processed foods, further highlighting the numerous health risks associated with them.
Clearly, for the sake of our health, curbing our intake of processed foods is pretty vital.
‘Our findings show that reducing ultra-processed foods in the diet may help slow the biological ageing trajectory, bringing another reason to target ultra-processed foods when considering strategies to promote healthy ageing,’ said Dr Cardoso.
The bottom line
Ultra-processed foods have already been linked to diseases including cancer, obesity and heart diseases, plus an array of other health problems such as tooth decay and dementia. This latest research suggests that ultra-processed foods may also accelerate ageing.
Shifting away from diets dominated by ultra-processed foods won’t happen overnight – especially for those with a sweet tooth. However, understanding the full spectrum of risks associated with these foods (including the fact that UPFs can accelerate the ageing process), is crucial for anyone wanting to live a long – and healthy – life.
Read next:
Eat more dark chocolate to lower your risk of type 2 diabetes
Should porridge be considered junk food under new UK ad rules?
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