What did you eat for breakfast this morning? If you ate cereal, a piece of toast, or fruit yogurt for health reasons… . You may not have intended it, but you are making your body age faster.
A new study published in the American Journal of Clinical Nutrition found that high consumption of ultra-processed foods accelerates biological aging.
Previous studies have found that ultra-processed foods are linked to an increased risk of a variety of diseases, including obesity, diabetes, colon cancer, and heart disease. Biological aging is added here.
Ultra-processed foods include instant foods such as hamburgers, pizza, and ramen, processed meats such as ham, sausage, and bacon, various factory-made snacks, carbonated drinks, candy, chocolate, cookies, mass-produced packaged bread, and breakfast cereals. It happens.
Biological age is our body’s ‘internal clock’, which may progress faster or slower than the calendar years, reflecting the body’s actual state of health. Research has shown that if biological aging occurs faster than actual age, the risk of dementia and stroke increases significantly.
Italy’s Neuromed Mediterranean Neurological Institute (IRCCS Neuromed), in collaboration with LUM University, analyzed data from 22,500 people to find out how the food we eat affects our biological age. The researchers used a detailed questionnaire to determine the study subjects’ consumption level of ultra-processed foods and measured their biological age using 36 blood biomarkers.
The results of the study showed that biological aging progressed more quickly in people who consumed more than 14% of their daily calories from ultra-processed foods.
It was found that Koreans obtain 26.2% of their daily calories from ultra-processed foods (2023 study by Yantai Medical School).
“Our data shows that excessive consumption of ultra-processed foods not only has negative health effects in general but may accelerate aging itself, suggesting a link beyond the poor nutritional quality of these foods,” said lead author of the paper. Simona Esposito, a researcher in the Department of Epidemiology and Prevention Research at IRCCS Neuromed, said in a statement about the study.
Ultra-processed foods contain unfamiliar ingredients such as hydrogenated fats, maltodextrin, or hydrolyzed proteins. These are things that are not used when cooking at home. It also contains colors, preservatives, seasonings, and sweeteners.
Why are ultra-processed foods bad for your health?
“The mechanism by which ultra-processed foods can be harmful to human health is not yet fully understood. Not only are these foods nutritionally deficient, high in sugar, salt, saturated fat or trans fat, but their intensive industrial processing actually alters the food matrix (physical and chemical structure). As a result, nutrients and fiber are lost,” explains co-author Marialaura Bonaccio, a nutrition and epidemiologist at IRCCS Neuromed.
“This can have important effects on a variety of physiological functions, including glucose metabolism and the composition and function of the gut microbiome. “Also, these products are often wrapped in plastic packaging, which can be a vehicle for toxic substances to the body,” she added.
Meanwhile, ultra-processed foods are the most processed food group in the Food Classification System (NOVA), which is divided into four categories by the University of Health in Sao Paulo, Brazil, according to the degree of food processing.
NOVA broadly divides food into △non-processed foods such as fruits, vegetables, nuts, eggs, and fish △cooking ingredients with minimal processing such as oil, butter, vinegar, sugar, and salt △processed smoked meat, cheese, bread, beer, wine, etc. Food △Processed foods are classified into four categories: ultra-processed foods containing artificial additives (high-fructose corn syrup, hydrogenated oil, modified starch, etc.) that do not exist in nature.
참고자료: Ultra-processed food consumption is associated with the acceleration of biological aging in the Moli-sani Study.(-
Interview between Time.news Editor and Nutrition Expert Dr. Simona Esposito
Time.news Editor: Good morning, Dr. Esposito! Thank you for joining us to discuss your recent study on ultra-processed foods and their impact on biological aging.
Dr. Simona Esposito: Good morning! Thank you for having me. I’m excited to share our findings.
Time.news Editor: Let’s dive right in. Your research indicates that a high consumption of ultra-processed foods can accelerate biological aging. Can you explain what biological aging is and how it’s different from chronological age?
Dr. Esposito: Absolutely. Biological aging refers to the state of our body’s health, reflecting how well various biological systems are functioning compared to our actual chronological age. It’s like an internal clock that may tick faster or slower depending on lifestyle factors, including diet.
Time.news Editor: That’s a fascinating concept. In your study, you analyzed data from over 22,000 participants. What were some of the key findings?
Dr. Esposito: One of our most compelling findings was that individuals who derived more than 14% of their daily calories from ultra-processed foods showed signs of accelerated biological aging. In particular, we found that South Koreans, on average, get around 26.2% of their daily calories from such foods, which is concerning.
Time.news Editor: That’s a significant statistic. What exactly qualifies as ultra-processed foods? Are there specific examples we should be aware of in our diets?
Dr. Esposito: Great question! Ultra-processed foods include a range of items like instant foods, processed meats, sugary drinks, and factory-made snacks. Think hamburgers, pizza, ramen, ham, sausages, and breakfast cereals loaded with additives. These foods often contain ingredients not typically used in home cooking, such as hydrogenated fats and preservatives.
Time.news Editor: Why are these ultra-processed foods linked to poor health outcomes and faster biological aging?
Dr. Esposito: The exact mechanisms are still being researched, but it’s believed that the high levels of additives, sugars, and unhealthy fats found in these foods may disrupt metabolic processes and lead to inflammation. Over time, this can contribute to various chronic diseases, including a heightened risk of dementia and stroke.
Time.news Editor: Your study seems to emphasize an alarming trend—especially in light of modern diets. How can individuals take actionable steps to reduce their intake of ultra-processed foods?
Dr. Esposito: I recommend focusing on whole, minimally processed foods. Incorporate more fruits, vegetables, whole grains, lean proteins, and healthy fats into your diet. Meal prepping and cooking at home are great ways to have control over what you’re eating. Reading labels and being aware of the ingredients can also help make healthier choices.
Time.news Editor: That sounds manageable! Lastly, what message do you hope readers take away from your study?
Dr. Esposito: I hope they understand that diet plays a critical role in not just immediate health but also long-term biological aging. Making informed food choices can lead to a healthier, longer life. It’s not just about calorie counts; it’s about the quality of the foods we consume.
Time.news Editor: Thank you so much for your insights, Dr. Esposito. Understanding our diet’s impact on our aging process is vital, and your research provides crucial guidance for healthier living!
Dr. Esposito: Thank you for having me. It’s been a pleasure to discuss these important topics!