“Please note that Hearst Magazines and Yahoo may earn commission or revenue from some of the links in this article.” If the increased risk of developing type 2 diabetes and certain cancers hasn’t convinced you to reduce your intake of ultra-processed foods, here’s another reason to consider making a change: These foods could be accelerating the aging of your cells as well. This conclusion stems from a study published in The American Journal of Clinical Nutrition.
Despite the challenge of avoiding ultra-processed foods, which make up a significant portion of our food supply, understanding how these foods can impact your health is crucial, especially if you’re trying to minimize your consumption of them. The study highlighted the potential harm caused by these foods, shedding light on the negative effects they may have on your overall health.
Key findings from the study and insights from a nutritionist are outlined below to help you grasp the implications for your well-being.
Expert insight: Jessica Cording, RD, CDN, author of The Little Book of Game-Changers; Keri Gans, RDN, author of The Small Change Diet
What did the study reveal?
Published in December 2024, the study examined data from nearly 22,500 participants in the Moli-sani Study, a long-term health investigation in Europe. Researchers evaluated the participants’ dietary habits and analyzed over 30 biomarkers in their blood to assess their biological ages. (Biological age reflects the aging of cells and tissues, while chronological age indicates the number of years a person has been alive.)
The results indicated that individuals who consumed higher quantities of ultra-processed foods exhibited higher biological ages, suggesting that the genetic composition of their cells made them appear older than their actual age. The researchers noted in the study that a diet rich in ultra-processed foods was associated with an “acceleration of biological aging.”
What qualifies as ultra-processed?
Ultra-processed foods are categorized using the NOVA scale, which divides foods into four groups: unprocessed and minimally processed foods, processed culinary ingredients, processed foods, and ultra-processed foods. Here’s a breakdown of each category based on the scale:
– Unprocessed and minimally processed foods: Includes foods in their natural state or minimally altered, such as fresh produce and milk.
– Processed culinary ingredients: Ingredients produced through minimal processing methods, like pressing or milling, including items like olive oil and almond flour.
– Processed foods: Food items altered from their natural form, often containing ingredients like sugar, oil, or salt. Examples include sweetened fruit juice, frozen veggies, and canned fish.
– Ultra-processed foods: Also known as UPFs, these foods undergo further processing with additives like artificial colors, flavors, and preservatives for enhanced texture and shelf life. Typically packaged, these items include energy drinks, sugary cereals, and potato chips.
“Ultra-processed foods are loaded with additives and lack essential nutrients,”
The study identified a connection between consuming ultra-processed foods and an accelerated biological aging process. While the research did not delve into the specific biological mechanisms at play, it did suggest that the dearth of essential nutrients in ultra-processed foods could be a potential contributing factor to this phenomenon. The researchers highlighted a possible “weak” link between the lack of nutrition in such foods and the hastening of biological aging, hinting that certain ingredients or components in ultra-processed foods devoid of nutrients may play a role in influencing this process.
Dietitian Cording elucidated on this phenomenon, emphasizing that our cells can be significantly impacted by various factors, such as the compounds present in the foods we consume or the absence of vital nutrients essential for cellular health. She pointed out that individuals who consume excessive amounts of ultra-processed foods might be displacing nutrient-dense options that could shield the body from damage caused by free radicals, which are known to accelerate cellular aging and increase the likelihood of certain diseases.
Furthermore, registered dietitian nutritionist Keri Gans weighed in on the matter, highlighting that ultra-processed foods often contain high levels of added sugars, saturated fats, and sodium, which can instigate chronic inflammation within the body. Gans stressed that such components in these foods could contribute to an accelerated aging process.
When considering which foods to avoid, it is notable that ultra-processed foods dominate the food supply, making it challenging to completely eliminate them from one’s diet. However, Cording and Gans both concur that packaged foods and snacks that deviate significantly from natural foods should be consumed sparingly. Instead of fixating on restrictions, Cording suggested focusing on incorporating nutrient-rich foods into one’s diet as a more positive approach, while Gans recommended prioritizing antioxidant-rich foods like fruits, vegetables, nuts, and seeds, as these can help combat inflammation and reduce oxidative stress in the body.
In conclusion, Cording advised individuals to aim for a diet primarily consisting of whole foods or minimally-processed foods to help mitigate the consumption of ultra-processed foods. By prioritizing nutrient-dense options, one can effectively crowd out the less beneficial ultra-processed foods and maintain a healthier diet overall.
