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Sasha Gonzales

When Neelam Daswani was studying to be a health coach in 2020, she learned about the health risks of consuming too much sugar and started cutting down on the sweet stuff.
Having a diabetic father also concerned her – she had a sweet tooth and did not want to develop diabetes herself.
“I learned that foods containing processed sugar were making us fat, tired and sick,” says Daswani, 49, who owns a Hong Kong-based public relations firm and is also now an integrative nutrition health coach.
After reducing her intake of granola, fruit juices and other sugary treats, Daswani noticed several effects almost immediately: she lost weight, had more energy and experienced fewer acne breakouts. Her skin looked clearer and smoother.

There is a good explanation for these results: researchers at the University of California San Francisco (UCSF) found that the less processed sugar women ate, the younger their cells looked.
The study, published in July in the medical journal JAMA Network Open, is one of the first to show a link between added sugar and epigenetic ageing. A person’s epigenetic age is their biological age based on patterns of DNA methylation, a biological process by which methyl groups are added to the DNA molecule.
The researchers looked at how various diets affect our “epigenetic clock”, which they describe as being able to approximate both health and lifespan.
They discovered that following a healthy diet – such as the Mediterranean diet – was associated with longevity. However, when they examined the study participants’ sugar intake separately, they found that eating foods with added sugar was associated with accelerated biological ageing, even in the presence of an otherwise healthy diet.
“We knew that high levels of added sugars are linked to worsened metabolic health and early disease, possibly more than any other dietary factor,” said Elissa Epel, a co-senior author of the study and a professor at UCSF.
“Now we know that accelerated epigenetic ageing is underlying this relationship, and this is likely one of many ways that excessive sugar intake limits healthy longevity.”

Hong Kong-based dietitian Karen Chong says that eating too much processed sugar triggers changes in our cells that directly contribute to ageing and ageing-related diseases.
“For starters, a high processed-sugar intake is associated with serious chronic diseases like obesity, heart disease, fatty liver, some cancers, metabolic syndrome, dementia, type 2 obesity, and insulin resistance,” she says.
“It also damages our gut barrier, contributes to gut inflammation and reduces the quantity of good bacteria in our gut. This may lead to the development of gut issues and affect your body’s ability to absorb nutrients from healthy foods.”
Additionally, Chong says that sugar consumption is associated with skin glycation. This process accelerates skin ageing, making us look older than we are.
“Glycation occurs when excess sugars in the body bind to essential skin proteins like collagen and elastin. These proteins support the skin and are responsible for keeping it firm and supple.”

When this supportive layer is weakened, fine lines and wrinkles may appear more pronounced and your complexion may appear dull.
Not adding sugar to your morning coffee is a good first step to reducing your sugar intake, but Chong also recommends limiting foods with a high sugar content, like soft drinks, ice cream, cookies and cakes.
Look out for “hidden” sugar, found in foods like processed meats, ready-made meals, tomato ketchup, salad dressings, canned vegetables, baked beans and some breakfast cereals. Consume sweet condiments like honey and maple syrup in moderation, Chong suggests.
The natural sugar found in fresh fruit is fine, Chong adds – fruit is healthy because it contains vitamins, minerals, antioxidants and fibre.
How much processed sugar per day is too much?
The US Food and Drug Administration recommends that adults consume no more than 50g, or 10 teaspoonfuls of added sugar, a day. This constitutes about 200 calories, or 10 per cent of a 2,000-calorie diet.
The World Health Organization suggests that sugar should comprise no more than 5 per cent of your daily calorie intake.
Chong, however, says that keeping your intake at zero is ideal.

Besides eliminating or cutting down on sugar, follow a nutritious diet to help you live longer and age more healthily. The Mediterranean diet is among one of the healthiest, Chong says, as it focuses on good fats like nuts and olive oil, oily fish, whole grains, vegetables, beans, and lentils.
You should also consume age-specific, or life-stage-specific, nutrients. For example, Chong says that if you are in your 70s or 80s, you may need to load up on certain nutrients that people in your age group need more of or tend to miss out on, like vitamin D.
Daswani’s diet is mostly made up of protein-rich foods, healthy fats and veggies. She sweetens her food with diabetic-friendly sweeteners like monkfruit and stevia.
“I eat eggs, salmon, sardines, tofu, chicken, turkey and some red meat, as well as cottage cheese, nutritional yeast, avocado, nut butter, and hemp, sunflower and flax seeds,” she says.
“These foods keep me satiated and my sweet cravings under control.”
4 tips to reduce your sugar intake

Check food labels for hidden sugars, Chong says. Sugar comes in many forms, such as high-fructose corn syrup and molasses. And any ingredient that ends in -ose is a sugar – for example, sucrose and lactose.


Brush your teeth or enjoy a sugar-free mint when you want something sweet, to eliminate the craving, Daswani says.


Instead of sugary cookies and cakes for dessert, Daswani recommends eating Greek yogurt topped with frozen berries and toasted coconut.


Skip the sugar and flavour your meals with cinnamon, vanilla or other spices, Daswani says.

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New study finds eating foods with added sugar quickens biological ageing, while a dietitian explains how sugar ages skin


New study finds eating foods with added sugar accelerates biological ageing, even when following an otherwise healthy diet, while a dietitian explains how sugar makes skin look older.


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