You’re already aware that certain foods — while delicious — can have unsavory effects on your health. But did you know they may also make you age faster? “The foods we choose to eat every day are either adding healthy years to our life or slowly stealing them,” says Dr. Simran Malhotra, founder of Wellness By LifestyleMD in Bethesda, Md.
Just as no single food or supplement can eradicate white hairs or wrinkles, enjoying the occasional burger and fries won’t kill you. However, research suggests that routinely consuming certain foods, including fried foods, sugary drinks and processed meats, could accelerate biological aging. “Chronological age is the number of years someone has been alive, whereas biological age reflects how well someone’s body is aging based on cellular health and organ function,” Malhotra explains. “Biologic age is thought to be a better predictor of disease risk and longevity compared to chronological age.”
Several factors contribute to biological aging, some of which (like genetics and environment) are out of your hands. However, others, including diet, are modifiable. Here’s a look at seven foods that may speed up your biological clock, along with some healthier alternatives.
Cooking meat at high, dry temperatures creates advanced glycation end products (AGEs), harmful compounds that form when proteins or fats react with sugars (a process known as glycation). The body produces some AGEs naturally, but they also occur through cooking. “(AGEs) lead to an accumulation of sugar-coated proteins that cause inflammation, oxidative stress and damage to our vascular health, which can lead to chronic diseases like diabetes and heart disease,” Malhotra says. “AGEs can also reduce skin elasticity, destroy the skin barrier, and damage collagen and elastin, leading to more wrinkle-prone skin.”
Animal-based foods, including grilled and fried meats and baked goods, tend to have the most AGEs, Malhotra says. Processed meats like bacon and sausage, high-fat cheeses, butter and margarine are also high in AGEs, says Angel Planells, a Seattle-based spokesperson for the Academy of Nutrition and Dietetics.
Tip: Because higher-fat meats are more prone to AGEs, using leaner cuts of meat and cooking at lower temperatures can help reduce AGE formation, says Alyssa Pacheco, owner of the PCOS Nutritionist Alyssa in the Boston area. “Additionally, using a meat marinade that contains an acid, such as vinegar or citrus juice, can reduce the formation of AGEs significantly,” she says.
Planells also suggests incorporating more plant-based foods, including legumes, beans, nuts, seeds, fruits and vegetables, into your diet. Many of these are rich in compounds, such as antioxidants, that help combat AGEs and their effects. In fact, one 16-week randomized control trial found a plant-based vegan diet reduced AGEs by 79%, among other health benefits.
Fried foods — including French fries, doughnuts and fried chicken — also tend to be high in AGEs. Plus, they’re often high in trans fats. Whereas some fats (such as omega-3 fatty acids) may help improve your health and lifespan, trans fats could have the opposite effect. Examples of trans fats include partially hydrogenated vegetable oils, stick margarine and shortening, according to the Mayo Clinic.
Tip: Bakovic suggests using other cooking methods, like baking, grilling or steaming, and choosing oils rich in healthy fats, such as olive oil or avocado oil. Air frying is another way to enjoy the texture and flavor of fried foods without as many health risks, according to the Cleveland Clinic.
Oxidative stress occurs when there’s an abundance of free radicals compared to antioxidants, she explains. This can cause cell damage, which can impair the body’s ability to repair its own cells and tissues effectively. As a result, eating too many of these foods may contribute to biological aging and chronic conditions such as heart disease and diabetes, Bakovic says.
Tip: You can have your cake and eat it, too. Just be sure to do so in moderation, and choose complex carbohydrates — like oats, whole wheat bread, brown rice, fruits and vegetables — most of the time, Bakovic suggests. “These foods contain more fiber, which helps to regulate blood sugar and reduce inflammation.”
“Telomeres are like the plastic tip at the end of your shoelaces that protect our DNA, and the shorter our telomeres get over time, the faster we age,” Malhotra says. Diets rich in ultra-processed foods (such as packaged snacks and desserts, processed meats, sugar-sweetened drinks, fast food and frozen dinners) have been associated with shorter telomeres.
For one, she says, these foods tend to have a lot of added sugars and other refined carbs, unhealthy fats and additives that can increase inflammation and oxidative stress. Regularly consuming ultra-processed foods may also raise your risk of chronic conditions such as heart disease and diabetes and decrease your longevity, Malhotra says. “And processed meats — classified by the World Health Organization (WHO) as a class 1 carcinogen — have been linked to increased risk of colorectal cancer,” she adds.
Tip: You don’t have to cut out these hyperpalatable foods completely, just limit your intake. “These foods are typically calorically rich but nutrient poor,” Malhotra says, noting that it’s best to prioritize whole, nutrient-rich foods like fruits, vegetables, nuts, seeds and whole grains. For example, try swapping chips for veggies and hummus, or packaged cookies for fruit or no-bake energy balls.
As for deli meats, try swapping these for healthier alternatives like salmon, chicken, tofu or beans, suggests John “Wesley” McWhorter, director of lifestyle medicine for Suvida Healthcare and spokesperson for the Academy of Nutrition and Dietetics in Houston. You can also experiment with recipes like lentil-walnut taco meat, suggests Dr. Kavin Mistry, a neuroradiologist, biological aging expert and author based in Bethlehem, Pa. “It’s earthy, primal and heart-healthy,” he says.
Although it’s a healthier alternative to table sugar, agave consists of approximately 80% fructose, which may strain the liver if consumed in excess. “Unlike glucose, which every cell can use, fructose is primarily processed in the liver,” Planells says. “When consumed in large amounts, it can overwhelm the liver, contributing to fat buildup (non-alcoholic fatty liver disease), insulin resistance and increased inflammation — all of which are tied to accelerated aging, chronic diseases and even skin aging.”
To be clear, fructose — the sugar naturally found in fruit — isn’t inherently unhealthy, and agave alone isn’t likely to cause harm, says Rachel Gargano, dietitian at Live It Up in the San Francisco area. “In normal amounts, such as from a diet with mainly whole foods (including fruit), fructose is handled by the body very well and is not an issue,” she says. “However, many of us take in much more fructose in the form of added sugars from sweetened beverages, sweets and processed foods.” As a result, regularly having agave as part of a high-fructose diet could be problematic, she says.
Tip: Although fruits and veggies also contain fructose, they’re crucial for good health, so don’t be afraid to eat these in abundance. Agave is also fine in moderation and offers beneficial antioxidants. Instead, Gargano suggests focusing on reducing added sugar in your diet. Sugar -sweetened beverages and desserts tend to contain the most added sugar, but it can also show up in less expected places such as condiments, granola and flavored yogurts. If you want to swap out agave as well, Planells says honey and maple syrup are lower-fructose alternatives, though whole fruits are even better. For example, try using dates or ripe bananas in baked goods or oatmeal.
“For years, alcohol was seen as something that, in moderation, could benefit heart health. But it turns out those studies were flawed, and the potential harm outweighs any potential benefits,” Gargano says. “In fact, consuming alcohol as a regular part of your diet may not only lead to health issues, but also accelerated aging.”
Alcohol is a diuretic and dehydrates your body and skin, making wrinkles more noticeable, Pacheco explains. Plus, it’s inflammatory, which can damage cells and skin integrity. “It also interferes with the liver’s natural detoxification process, which can lead to inflammation and oxidative stress,” she says.
Tip: The WHO has said no amount of alcohol is safe for consumption, and alcohol-free wine, beer and spirits have become increasingly popular. But if you don’t want to become a teetotaler, just be sure to imbibe in moderation. According to the Centers for Disease Control and Prevention, moderate drinking looks like two drinks or less a day for men, and one drink a day or less for women.
“Unfermented milk, especially full-fat dairy milk, may be an aging accelerant in disguise,” Mistry says, aligning with recent studies in Aging Research Reviews and Oxidative Medicine and Cellular Longevity. This could be because it spikes IGF-1, a growth hormone that, when chronically high, may accelerate cellular aging, he explains. It may also trigger inflammation in those with lactose or casein intolerance, he continues. Nearly 70% of people have difficulty absorbing lactose, according to the National Institute of Diabetes and Digestive and Kidney Diseases.
However, fermented milk products such as kefir, yogurt and kumis may have the opposite effect, Mistry says. “Fermented milk is a probiotic powerhouse,” he says. Probiotics feed the beneficial bacteria in the gut, which play a key role in regulating inflammation and immunity — two factors that influence biological aging, McWhorter explains.
Tip: Try goat’s milk kefir, coconut yogurt or unsweetened almond milk with added probiotics, Mistry suggests. “If you want dairy, opt for fermented, organic, grass-fed options,” he says. “And always trust your gut — literally. If it bloats you, your body’s sending you a memo.”
Again, no single food speeds up or slows down biological aging, and you don’t have to cut out your favorites to improve your health. “I recommend the 80/20 rule,” Malhotra says. “What you eat 80% of the time will make the biggest impact on healthy aging and longevity.” As for that 80%, a fiber-rich diet with plenty of fruits, vegetables, legumes, lean proteins and healthy fats is your best bet for long-term health and well-being, McWhorter says. “The key is consistency,” he says, adding that other lifestyle habits like managing stress, staying active and prioritizing sleep are also essential.
And remember that it’s never too late to make positive changes, notes Michelle Routhenstein, cardiology dietitian at Entirely Nourished in New York City. “Research shows that even people in their 70s, 80s and beyond can experience meaningful improvements in health, longevity and overall quality of life by adopting healthier eating habits,” she says.
“My oldest client is 93 years old, and she improved her lab results, boosted her energy and put her atrial fibrillation into remission,” she said. “Don’t let age hold you back from taking charge of your health and enjoying functional, active aging to the fullest.”