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A new study of more than 300 people found a link between consuming more than the recommended amount of added sugar per day and accelerated aging at the cellular level.
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Experts point out that sugar is still a good source of energy for endurance cyclists and offer advice on how to consume it.
There’s a reason sugar is called “the new smoking,” similar to sitting too much. The sweet stuff is linked to a number of health problems, from cardiovascular problems to a potentially higher risk of cancer. Now, a new study in JAMA network opened suggests that this list has another disadvantage: faster aging.
The researchers analyzed the dietary records of 342 women and used saliva samples to determine the impact of these food choices on their cellular health. In particular, they examined a mathematical model called the “epigenetic clock,” which uses DNA measurements to predict age down to the cellular level.
According to the study’s findings, people with younger epigenetic ages tended to eat diets rich in vitamins and minerals and low in sugar. But sugar had an impact even when people ate healthy diets. The researchers found that every gram of added sugar above the recommended daily amount – about 200 calories in a 2,000-calorie diet, which is about 12 teaspoons – was associated with an increase in epigenetic age.
The reasons for this connection are not yet known, but could be that sugar promotes inflammation in the body and also causes oxidative stress, says Dr. Dorothy Chiu, study author and researcher at the Osher Center for Integrative Health at the University of California San Francisco.
“In addition, excessive sugar consumption is converted to fat and can have negative effects on the liver. Additionally, eating foods high in sugar can displace the consumption of other, more nutrient-dense foods,” she said. Ride a bike. “This is a double whammy for the body in epigenetic terms, as we then lose the antioxidant, anti-inflammatory and pro-epigenetic properties of nutrients such as vitamins, minerals and healthy fats.”
This effect doesn’t just affect older adults, by the way, Chiu said. Younger people can age faster too, but time may be more on their side considering they can change their eating habits and choices, and this may help aging to occur more slowly, she said.
But what about athletes like cyclists who use sugary gels and other boosters to prevent a drop in performance? Although this hasn’t played a role in recent research, Chiu said intense exercise may have a protective effect that allows you to consume a higher amount of added sugar.
“Exercise has a pro-epigenetic effect that can counteract added sugar to some extent,” she added. “This is because you burn the sugar for energy before it can have a negative impact on the body.”
An important note, however, is that not all sugars are the same, according to nutritionist Cara Harbstreet, RD, of Street Smart Nutrition. She said Ride a bike that some types are absorbed by different routes in the small intestine.
“A combination of glucose and fructose may be more effective for performance,” she said. “It is also usually better tolerated and there is less risk of cramping, slowed motility or other unpleasant digestive problems during activity.”
Additionally, added sugars can increase daily carbohydrate intake, and that is still the preferred energy source for endurance athletes, she said. A helpful strategy to limit intake would be to consume products with added sugar on training days or during races, but limit them on recovery days.
“The conclusion here is that too much sugar is not good, but too little is not good either,” Harbstreet said. “If your goal is to improve your performance, feel better on the road or off-road, or support recovery for life outside of sport, focus on eating properly for your activity level without becoming too fixated on a single nutrient like sugar.”
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