Nutrition
Slash Sugar and Go Vegan: Two Diet Tweaks Might Add Years to Your Life
As adults, finding the perfect balance between a nutritious diet and indulging in our favorite treats is no easy task. As we age, our bodies struggle more to metabolize nutrients from food and break down compounds like sugar. So, it’s unsurprising that many opt to incorporate more plant-rich foods, supplements, and exercise into their lifestyle, hoping to roll back the biological clock. Exciting new research now suggests two diet changes—eliminating added sugar and briefly switching to a vegan diet—could help extend our lifespan.
Understanding Our Biological Age
Confused about what “biological age” means? It refers to the age of your cells and tissues, compared to your chronological age—the number of years you’ve been on Earth. If adopted, certain lifestyle habits, such as diet and exercise, can result in a 45-year-old being as healthy as a 35-year-old despite a decade’s difference in years.
The Hidden Culprit: Added Sugar
You may not have control over your genes, but you certainly can control your sugar intake. A recent study by the University of California San Francisco reveals that even with a healthy diet, each gram of added sugar fast-forwards our biological clock.
In this study, researchers closely examined how three different interpretations of “healthy eating” influenced an epigenetic clock. This is a biochemical test that can estimate both health and lifespan. Unsurprisingly, those who consumed healthier diets had younger-looking cells.
“We knew that high levels of added sugars are linked to worsened metabolic health and early disease, possibly more than any other dietary factor. Now we know that accelerated epigenetic aging is underlying this relationship, and this is likely one of many ways that excessive sugar intake limits healthy longevity,” reveals Elissa Epel, PhD, the study’s author.
The Average American Sugar Consumption
According to New York-Presbyterian, the typical American consumes an eye-opening 17 teaspoons of added sugar each day. That equates to around 57 pounds of added sugar annually. Added sugar lurks in soda, candies, baked goods, and even seemingly healthier foods like granola.
Overconsumption of sugar can lead to severe health complications such as diabetes, certain cancers, heart disease, and obesity. But here’s the good news—cutting out a mere 10 grams of added sugar daily can prolong your life by 2.4 months over time.
The Lifespan-Extending Benefits of a Vegan Diet
Another way to potentially extend your lifespan? Try a vegan diet. Another study published in BMC Medicine reports that consuming exclusively vegan food for eight consecutive weeks can reverse your biological clock too.
Vegan-friendly diets encompass vegetables, grains, nuts, fruits, and other plant-based foods. The main distinction between a vegetarian and vegan diet is that vegans don’t consume any animal byproducts, such as dairy and eggs.
In this path-breaking study, scientists had 21 pairs of adult identical twins follow different diets for two months. One set consumed vegan meals, while the others maintained an omnivorous diet. Astonishingly, the results showed that a short-term vegan diet can positively impact the body and, importantly, your biological age.
“Vegan and plant-based diets are associated with lower levels of inflammatory markers, lower risk of cardiovascular diseases, reduced risk of non-alcoholic fatty liver disease, improved glycemic control, and regulated hormonal level outputs,” according to the report.
Despite these exciting discoveries, it’s crucial to remember that other factors such as alcohol consumption, quality of sleep, and exercise habits can still affect your biological age. Our health comprises a complex interaction of various factors, so while cutting down on added sugars and embracing a plant-based diet can be a big leap towards a longer life, it’s equally important to pay attention to your overall lifestyle.
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