Study links consumption of ultra-processed food to accelerated ageing

A recent study published in an American journal has found a connection between the consumption of ultra-processed foods and accelerated biological ageing.

Ultra-processed foods are products that undergo extensive industrial processing and often contain artificial additives, preservatives, sweeteners, emulsifiers, and minimal whole ingredients. Common examples include sugary drinks, processed snacks, instant meals, and other pre-packaged convenience foods.

The study, which involved over 22,000 Italian adults, suggests that a high intake of ultra-processed foods is linked to faster biological ageing.

Unlike chronological age, which simply tracks the passage of time, biological age reflects the actual state of a person's health and can be influenced by lifestyle factors such as diet.

While the poor nutritional content of these foods played a role in this link, the study found that other factors related to the processing of these foods might be more influential in accelerating biological ageing.

Researchers identified several "non-nutrient characteristics" of ultra-processed foods that could contribute to their harmful effects.

Deconstruction of the food matrix: Ultra-processing breaks down whole foods into isolated nutrients, disrupting their natural structure and reducing their health benefits.

Harmful substances formed during processing: High-temperature food processing can create compounds like acrylamide and trans fats, which have been linked to cellular damage and accelerated ageing.

Exposure to unhealthy packaging materials: Chemicals such as bisphenols and phthalates, often found in plastic packaging, can leach into food and interfere with hormone regulation, potentially contributing to inflammation and ageing.

The data for the study came from the Moli-sani Study, a large, population-based study conducted between 2005 and 2010 in southern Italy. Researchers used a detailed questionnaire to assess participants' diets, covering 188 food items. They classified foods using the Nova system, which categorises foods based on their level of processing.

To assess diet quality, the researchers used the Mediterranean Diet Score, which measures adherence to a traditional Mediterranean diet — rich in fruits, vegetables, legumes, nuts, fish, and low in red meat and dairy. The study also evaluated biological age using 36 blood biomarkers, which reflect various aspects of metabolism, inflammation, and cardiovascular health. These biomarkers included blood glucose, triglycerides, insulin levels, and C-reactive protein.

The study sample consisted of 22,495 participants, with an average chronological age of 55.6 years and an average biological age of 54.9 years.

On average, ultra-processed foods made up 10.7 per cent of participants' diet by weight and accounted for 18.2 per cent of their total calorie intake. Processed meats (17.6 per cent), cakes, pies, pastries (14.2 per cent), and fruit drinks (10.9 per cent) were among the most commonly consumed ultra-processed foods.

Adjusting diets and lifestyles

The study found that those in the top 20 per cent for ultra-processed food consumption had an average biological age of 0.34 years older than those who consumed the least. Interestingly, people who ate more ultra-processed foods were typically younger, more educated, more urban, and healthier overall. This suggests that individuals might adjust their diets and lifestyles over time in response to health issues, which could influence their biological ageing.

Overall, a diet in which more than 14 per cent of total calories come from ultra-processed foods was associated with accelerated biological ageing. However, this link was somewhat reduced when the Mediterranean Diet Score was factored into the analysis, highlighting the potential protective benefits of a Mediterranean-style diet.

While the study is observational and cannot establish direct causality, its findings align with previous research suggesting that ultra-processed foods are harmful to both health and ageing.

Ultra-processed foods, including fast food, sugary drinks, and packaged snacks, are often high in unhealthy fats, added sugars, and chemical additives, while lacking the fibre, vitamins, and minerals found in whole foods. Experts not involved in the study explained that these foods might harm health in ways beyond their poor nutritional content.

Dr Thomas M. Holland, who was not part of the study, explained that the intense processing of ultra-processed foods disrupts their natural structure, impairing nutrient absorption and gut health. For example, the breakdown of the food matrix in ultra-processed foods can reduce the diversity of beneficial gut bacteria, leading to an overgrowth of harmful microbes. This disruption can trigger inflammation and impair glucose tolerance, contributing to metabolic problems and accelerated ageing.

Harmful compounds

Additionally, high-temperature food processing produces harmful compounds like acrylamide and trans fats, which increase oxidative stress and inflammation. These compounds can damage cells and impair metabolic functions, accelerating the ageing process. The chemicals in food packaging, such as bisphenols and phthalates, can also leach into food and disrupt hormonal regulation, further promoting inflammation and ageing.

To reduce the negative effects of ultra-processed foods, experts recommend prioritising a diet rich in whole, minimally processed foods, such as fresh vegetables, fruits, whole grains, lean proteins, and healthy fats. Cooking meals at home and avoiding pre-packaged foods can also help minimise exposure to harmful additives and preservatives.

Ultra-processed foods are linked to numerous chronic diseases, including obesity, type 2 diabetes, and cardiovascular diseases due to their high sugar, unhealthy fats, and refined carbohydrates. They also increase the risk of certain cancers, digestive issues, and gut health problems by disrupting beneficial bacteria.

These foods contribute to chronic inflammation, which is associated with neurodegenerative diseases, depression, and anxiety. Other health issues include high blood pressure, liver disease (non-alcoholic fatty liver disease), metabolic syndrome, and sleep apnea. Additionally, ultra-processed foods can promote addictive eating behaviours, leading to overeating and worsening long-term health outcomes.