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A new study published in the Clinical Nutrition journal found a link between unhealthy eating habits and accelerated biological aging in late adolescence. Researchers examined twin pairs ages 18 to 35, with one consuming processed foods and sugary drinks while the other followed a balanced diet.
The study found that those with diets high in processed foods, red meat and sugary drinks — but low in fruits and vegetables — showed signs of accelerated biological aging, including cellular aging markers, chronic inflammation and poor metabolic health, such as high blood sugar and cholesterol.
In contrast, participants who maintained a balanced diet rich in plant-based foods, lean proteins and whole grains exhibited healthier biological aging markers, lower inflammation levels and better metabolic health.
The findings also indicated that even individuals with normal or low body weight who followed unhealthy eating patterns displayed clearer signs of biological aging compared to those with a more nutritious diet.
To slow aging, researchers recommended a diet rich in:
Fruits and vegetables: High in antioxidants and essential nutrients that protect against oxidative stress.
Whole grains: Including legumes, whole wheat bread, oats, sweet potatoes and buckwheat, which support overall health and longevity.
Lean proteins: Such as fish, poultry and plant-based proteins like soy and tofu, which help maintain muscle mass and aid cell repair.
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They also advised avoiding:
Processed meats: High in unhealthy fats and preservatives and linked to accelerated aging.
Sugary drinks: Contributing to weight gain, inflammation and oxidative stress.
Fast food: Often high in fats, sodium and processed sugars, harming long-term health.
While genetics play a role in aging, the study underscored that dietary choices significantly impact aging rates. Healthier eating habits can help slow biological aging and promote long-term well-being.
- The author is a senior clinical dietitian at Sabar Health.
First published: 09:23, 02.17.25