Too Much Sugar Speeds Up the Aging Process

Study shows: Sugar makes us age faster

Everyone wants to be young, but the number on our ID card is not very meaningful. What reveals much more is our biological age, determined by the condition of our body and organs. Depending on this, we can actually be significantly younger or older than our birth date suggests.

But how can one manage to "rejuvenate" oneself? The most important lever is nutrition. And here, two aspects are of particular importance: added sugar and micronutrients. This is shown in a new study published this year in the Journal of the American Medical Association (JAMA).

The most important findings:

• The less added industrial sugar we eat, the younger our cells. Even small amounts less show effects.

• Someone who is optimally supplied with micronutrients has a slower biological clock.

How did the researchers proceed?

The researchers at the University of California compared how different diets affect the biological clock. We already know that sugar is unhealthy. However, there has been a lack of evidence showing that sugar also affects biological age. For the study, the researchers observed 342 women with an average age of nearly 40 years. They specifically chose this age group because many decisions that influence later life are made during midlife. Of course, transitioning to a healthier lifestyle at any age brings improvements, but the earlier one starts, the more effective the positive effect is.

The participants' average sugar consumption was around 60 grams per day, with a range between 2.7 grams and 316 grams per day. Experts recommend consuming a maximum of 25 to 50 grams of added sugar per day. A cup of fruit yogurt (200 grams) already provides 22 grams, while a glass of soda contains 40 grams.

The researchers also determined the intake of important nutrients in addition to sugar consumption.

• Vitamin A

• Vitamin C

• Vitamin B12

• Vitamin E

• Folic acid

• Selen

• Magnesium

• Secondary plant compounds from vegetables and fruits

Saliva tests revealed the condition of their cells, the biological age was determined based on their so-called "epigenetic clock". From this, the researchers calculated the relationship between the participants' diet and the biological age of their cells.

How much benefit do ten grams less sugar per day bring me?

The results were clear: The greatest effect on biological age was achieved by a diet rich in vitamins and trace elements, containing plenty of vegetables, fruits, nuts, little meat, and instead legumes, fish, and high-quality oils. According to the authors, micronutrients play a critical role in DNA formation, cell division, maintenance and repair of our cells, as well as antioxidant and anti-inflammatory components, the sufficient intake of which maintains our health. Previous studies have already shown to what extent biological age can be reversed by 3 to 4.6 years within eight weeks through an optimized micronutrient intake. Finally, the researchers also looked at the effect of sugar. The less sugar, the younger the biological age. According to the study, reducing daily sugar intake by ten grams would already turn back the biological clock by 2.4 months if maintained over a longer period.

What does this mean for our everyday life now?

Sure, we should focus on fresh, plant-based foods to optimize our nutrient intake. And of course, reduce sugar consumption. It is motivating that effects can already be seen with ten grams less sugar per day. This amount or even more can already be achieved by drinking your coffee unsweetened, choosing oatmeal instead of granola, opting for plain yogurt instead of fruit yogurt, or homemade tomato sauce instead of a ready-made product. Pay special attention to these hidden sugar traps and you will easily save a significant amount of sugar.

Is fruit sugar healthier?

Not all sugars are the same - the source makes the difference. Natural sugars, as found in fruits, vegetables, and dairy products, are usually embedded in a complex nutrient package: fiber, vitamins, minerals, and secondary plant compounds. These slow down the absorption of sugar in the intestine, prevent sharp spikes in blood sugar, and at the same time provide important micronutrients that strengthen the body and protect it from oxidative stress.

In contrast, added sugars found in soft drinks, sweets, baked goods, or processed foods are isolated and lack valuable accompanying substances. These "empty" calories quickly lead to fluctuations in blood sugar, promote inflammation, and favor the formation of harmful molecules such as Advanced Glycation End-products (AGEs), which accelerate biological aging. Therefore, it is advisable to reduce the intake of added industrial sugar, while the consumption of fresh fruits and vegetables should be encouraged.

Conclusion: Less sugar, more nutrients - the key to a younger self

Our biological age is strongly influenced by diet and lifestyle. Excessive added sugar accelerates cell aging, while micronutrients from fruits and vegetables can slow down this process. Even small reductions in sugar combined with a nutrient-rich diet can help turn back the biological clock. Less hidden sugar traps and more natural foods are the key to better health and a younger cellular age.