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How cutting out one donut's worth of sugar per day can make you biologically younger, according to fascinating new study
Cutting out just 10 grams of sugar every day could 'significantly' lower your biological age, a study suggests.
Researchers at the University of California - San Francisco recruited nearly 350 women to measure how diets rich in vitamins and minerals, as well as those packed with sugar, affected the participants' 'epigenetic clock.'
This test uses saliva samples to estimate person's biological age - the age of your cells - based on changes to their DNA.
The team found that women who stuck to a Mediterranean diet had a 'significantly lower' biological age on average than those with diets high in sugar.
And the researchers estimated that getting rid of just 10 grams of added sugar per day - one Krispy Kreme donut, for example - could turn back your biological clock by two months.
Cutting out about 10 grams of added sugar per day - the equivalent of a Krispy Kreme donut or three Chips Ahoy! cookies - could reduce biological age by two months, a new study suggests
The study is part of a growing body of research suggesting that added sugar can age cells.
Dr Elissa Epel, co-senior study author and professor in the UCSF Department of Psychiatry and Behavorial Sciences, said: 'We knew that high levels of added sugars are linked to worsened metabolic health and early disease, possibly more than any other dietary factor.'
'Now we know that accelerated epigenetic aging is underlying this relationship, and this is likely one of many ways that excessive sugar intake limits healthy longevity.'
The researchers collected self-reported food records from 342 women ages 36 to 43, with an average age of 39. Most of the women were also obese, with an average BMI of 32.5.
Nutrients measured included vitamins A, C, E, and B12, as well as folate, zinc, selenium, magnesium, fiber, and added sugar.
On average, the participants reported a daily added sugar intake of 61.5, more than twice the American Heart Association's recommended intake.
The team found that women adhering closest to a Mediterranean diet, which prioritizes foods high in fiber, vitamins, and antioxidants, had the lowest biological age.
Meanwhile, each gram of added sugar increased biological age. However, eliminating 10 grams per day - the equivalent of a Krispy Kreme donut or three Chips Ahoy! cookies - could reverse that aging by 2.4 months.
Dr Dorothy Chiu, lead study author and postdoctoral researcher at the UCSF Osher Center for Integrative Health, said: 'The diets we examined align with existing recommendations for preventing disease and promoting health, and they highlight the potency of antioxidant and anti-inflammatory nutrients in particular.'
'From a lifestyle medicine standpoint, it is empowering to see how heeding these recommendations may promote a younger cellular age relative to chronological age.'
Biological age differs from chronological age because it looks at how old your cells are rather than how many birthdays you've had. The older cells are, the more wear and tear they develop, which puts people at higher risk of chronic diseases like cancer.
There were several limitations to the study, including using self-reported data, which could lead to bias. Additionally, the team noted that more research is needed to determine if added sugar can cause increased biological aging.
The study was published Monday in JAMA Network Open.