Next time you pick up a packet of chips or that safe-sounding pouch of roasted nuts for a snack break, you could be voluntarily speeding up your ageing. A new Italian study now says that eating a lot of ultra-processed foods is associated with faster biological ageing. What this means is that your cells and tissues may become older than your chronological age, which is the number of years you've been alive. So if you are a junk food eater at 30, your cells could feel like they are 40 or higher, depending on the amount you consume. WHAT THE STUDY SAYS The study enrolled 22,495 participants and said that biological ageing gives a more accurate picture of our health than just looking at age in years and can be affected by lifestyle choices, such as diet. “A diet rich in ultra processed food was associated with an acceleration of biological ageing in a large sample of Italian adults,” researchers said. According to Shalini Garwin Bliss, a clinical dietitian at Manipal Hospital Gurugram, ultra processed foods increase a type of unstable oxygen-containing molecules or free radicals. “These easily react with other healthy molecules, damaging DNA, RNA and proteins, causing cell death. So your organs age faster. They even create inflammation in the body, causing arthritis, Type 2 diabetes and heart disease, which stress out your physiological health further,” she says. Excerpts: WHY YOU SHOULD JUNK ULTRAPROCESSED FOODS? The high content of sugars and fats accelerates ageing, pushing up the risk of many chronic diseases, like cardiovascular diseases, obesity and hypertension. Lack of fibre affects our gut health, which in turn disrupts the way we absorb nutrients from the body. Since such foods kill hunger quickly, we leave little room in our diets for more nutritious foods. Studies have shown that when you eat whole nuts, the body absorbs less of the fat than when you have them processed and oils are released. WHAT MAKES UP ULTRAPOCESSED FOODS? Sugary drinks and snacks, packaged juices, packaged breads, processed meats, frozen foods, ready-to-heat meals, pre-mixed meals, baking mixes, spreads and dips. WHAT ARE ALTERNATIVES? 1) Packed snacks are fried and prepared with refined cereals, so switch over to whole nuts, seeds, fruits, salads and sprouts. 2) Sugary beverages give you an energy shot with zero nutrients. Try water, fresh fruits and vegetable juices, buttermilk, lemon water, soups, coconut water and green tea. 3) Ready to eat meals seem convenient on a work day but these are loaded with refined cereals, preservatives and high sodium content. Substitute with whole grain products, home-made quick eats like khichdi, oats, daliya, poha, rawa and so on. 4) Packed sweets and dessert are high in fat, sugar, sodium and preservatives. Try out home-made desserts like custard, smoothie, fresh fruits with yogurt. 5) Processed meats and even plant food mixes are high in sodium and fats. Use fresh chicken, fish and tofu, fresh greens. Keep them half-prepped to save cooking time.
