As we age, many of us become more conscious of our health and the choices we make in our daily diets. We often look for ways to indulge in life’s little pleasures without compromising our well-being. However, a recent study from Monash University in Melbourne has delivered some sobering news for those of us who enjoy our daily sweet treat or savoury snack.
The study, which analysed the diets of 16,000 individuals, has found a startling correlation between the consumption of ultra-processed foods and an increase in biological age—this refers to how old your body seems based on various biomarkers and can differ from your chronological age, which is simply the number of years you’ve lived.
According to the research, indulging in just 10 per cent of a standard 2,000 calorie adult diet from ultra-processed foods could accelerate your biological clock by 2.4 months. This might not sound like much, but it’s a cumulative effect that can add up to years of added biological ageing over time.
Dr Barbara Cardoso, the lead researcher from Monash University, highlighted the under-investigated link between junk food and biological ageing: ‘Adding an extra 200 calories of ultra-processed food, which roughly equals an 80-gram serving of chicken bites or a small chocolate bar, could lead to the biological ageing process advancing by more than two months compared to chronological ageing.’
Cardoso continues, ‘By increasing biological age to that extent, we can increase mortality by 2 per cent.’
It’s a concerning statistic, especially considering that ultra-processed foods make up almost 40 per cent of the total energy intake amongst Australian adults. These foods aren’t just limited to sweets and snacks; they also include items like carbonated drinks, ice cream, ready-to-eat meals, sausages, burgers, chicken nuggets, fish fingers, and energy bars.
The study suggests that the negative impact of these foods could be due to higher exposure to packaging chemicals and compounds formed during processing. Additionally, a lower intake of whole foods rich in plant nutrients called phytoestrogens might also contribute to accelerated biological ageing.
So what can we do to protect our health without giving up all of life’s culinary delights? The key is moderation and making informed choices. Opt for whole foods like fruits, vegetables, whole grains, and lean proteins as the staples of your diet. When you do indulge in a treat, be mindful of portion sizes and frequency.
We’d love to hear from you, our readers. Have you noticed a difference in your health when reducing processed foods? What are your tips for balancing indulgence with a healthy lifestyle? Share your thoughts and experiences in the comments below!
