How Fast Food and a Lack of Vegetables Accelerate Aging as Early as Your 20s
Youth is often considered a time when the body is resilient to harmful factors. However, a new study published in Clinical Nutrition reveals that even in the 21–25 age group, improper nutrition can initiate processes of accelerated biological aging. Scientists from Finland, examining data from 826 twins, explored how different dietary patterns influence epigenetic markers of aging.
Why Does This Matter?
Biological aging is not just about wrinkles or gray hair. It refers to the gradual decline in organ function, the accumulation of DNA damage, and an increased risk of age-related diseases, ranging from diabetes to cardiovascular conditions. Epigenetic clocks, such as GrimAge and DunedinPACE, allow researchers to assess the speed of this process long before the first symptoms appear. The higher the "acceleration of aging" according to these markers, the greater the risk of premature death.
How Was the Study Conducted?
Participants in the FinnTwin12 project — young twins aged 21–25 — completed questionnaires about their diet and lifestyle and provided blood samples for DNA methylation analysis, a key epigenetic marker. Researchers identified six dietary patterns:
1. Fast food + low intake of vegetables/fruits
2. Plant-based (high in vegetables, grains, minimal meat)
3. Healthy eating (low-fat products, vegetables)
4. "Western" diet (meat, sugary drinks) + occasional fish
5. "Western" diet with regular fish consumption
6. Balanced diet
Comparing these groups, the authors accounted for genetics (by analyzing differences between identical and fraternal twins), BMI, smoking, physical activity, and other factors.
Key Findings
1. Fast food accelerates aging. Individuals who consumed burgers, sausages, and sugary sodas while ignoring vegetables had a biological age, as measured by GrimAge, that was on average 0.2–0.3 years higher than their peers. This effect is comparable to the consequences of long-term smoking!
2. A plant-based diet protects DNA. Those who favored vegetables, fruits, whole grains, and nuts showed slower aging rates (according to DunedinPACE). Even accounting for BMI and lack of physical activity, their cells aged more slowly.
3. Fish doesn’t "save" a Western diet. The group that occasionally added fish to a meat-heavy diet aged faster than those following a balanced diet.
4. Genes vs. lifestyle. Twin analysis showed that genetics explains up to 40% of dietary habits, but even among identical twins (with identical DNA), those who ate healthily had younger epigenetic markers.
Why Does This Happen?
The researchers suggest that unhealthy diets:
· Disrupt DNA methylation. Excess sugar and saturated fats cause epigenetic changes linked to inflammation and cellular stress.
· Deprive the body of antioxidants. Fruits and vegetables are rich in polyphenols, which help repair DNA damage.
· Are associated with other risks. Fast food enthusiasts are more likely to smoke, exercise less, and have excess weight, all of which exacerbate aging.
Study Limitations
o Dietary intake was assessed via questionnaires, which may include inaccuracies.
o Participants were European; it’s unclear if the results apply to other populations.
o The study was observational: it shows correlation but does not prove causation.
What Can You Do Right Now?
"Youth is the best time to start paying attention to your diet," says Suvi Ravi, the study's lead researcher. "Even small changes, like swapping soda for water or adding vegetables to every meal, can impact how your cells age."
The scientists' main advice: reduce consumption of processed meats, fast food, and sugar. Add more vegetables, berries, whole grains, and plant-based oils to your diet. This will not only prolong cellular youth but also reduce the risk of future diseases.
The study confirms that healthy habits in your 20s are an investment in a long and active life. The earlier you start, the more noticeable the effects.
Publication date: 04.02.2025
Source:
Ravi S. et al. Suboptimal dietary patterns are associated with accelerated biological aging in young adulthood: A study with twins. Clin Nutr. 2024 Dec 19;45:10-21. doi: 10.1016/j.clnu.2024.12.018. Epub ahead of print. PMID: 39731880.
https://www.clinicalnutritionjournal.com/article/S0261-5614(24)00459-X/fulltext
Youth is often considered a time when the body is resilient to harmful factors. However, a new study published in Clinical Nutrition reveals that even in the 21–25 age group, improper nutrition can initiate processes of accelerated biological aging. Scientists from Finland, examining data from 826 twins, explored how different dietary patterns influence epigenetic markers of aging.
Why Does This Matter?
Biological aging is not just about wrinkles or gray hair. It refers to the gradual decline in organ function, the accumulation of DNA damage, and an increased risk of age-related diseases, ranging from diabetes to cardiovascular conditions. Epigenetic clocks, such as GrimAge and DunedinPACE, allow researchers to assess the speed of this process long before the first symptoms appear. The higher the "acceleration of aging" according to these markers, the greater the risk of premature death.
How Was the Study Conducted?
Participants in the FinnTwin12 project — young twins aged 21–25 — completed questionnaires about their diet and lifestyle and provided blood samples for DNA methylation analysis, a key epigenetic marker. Researchers identified six dietary patterns:
1. Fast food + low intake of vegetables/fruits
2. Plant-based (high in vegetables, grains, minimal meat)
3. Healthy eating (low-fat products, vegetables)
4. "Western" diet (meat, sugary drinks) + occasional fish
5. "Western" diet with regular fish consumption
6. Balanced diet
Comparing these groups, the authors accounted for genetics (by analyzing differences between identical and fraternal twins), BMI, smoking, physical activity, and other factors.
Key Findings
1. Fast food accelerates aging. Individuals who consumed burgers, sausages, and sugary sodas while ignoring vegetables had a biological age, as measured by GrimAge, that was on average 0.2–0.3 years higher than their peers. This effect is comparable to the consequences of long-term smoking!
2. A plant-based diet protects DNA. Those who favored vegetables, fruits, whole grains, and nuts showed slower aging rates (according to DunedinPACE). Even accounting for BMI and lack of physical activity, their cells aged more slowly.
3. Fish doesn’t "save" a Western diet. The group that occasionally added fish to a meat-heavy diet aged faster than those following a balanced diet.
4. Genes vs. lifestyle. Twin analysis showed that genetics explains up to 40% of dietary habits, but even among identical twins (with identical DNA), those who ate healthily had younger epigenetic markers.
Why Does This Happen?
The researchers suggest that unhealthy diets:
· Disrupt DNA methylation. Excess sugar and saturated fats cause epigenetic changes linked to inflammation and cellular stress.
· Deprive the body of antioxidants. Fruits and vegetables are rich in polyphenols, which help repair DNA damage.
· Are associated with other risks. Fast food enthusiasts are more likely to smoke, exercise less, and have excess weight, all of which exacerbate aging.
Study Limitations
o Dietary intake was assessed via questionnaires, which may include inaccuracies.
o Participants were European; it’s unclear if the results apply to other populations.
o The study was observational: it shows correlation but does not prove causation.
What Can You Do Right Now?
"Youth is the best time to start paying attention to your diet," says Suvi Ravi, the study's lead researcher. "Even small changes, like swapping soda for water or adding vegetables to every meal, can impact how your cells age."
The scientists' main advice: reduce consumption of processed meats, fast food, and sugar. Add more vegetables, berries, whole grains, and plant-based oils to your diet. This will not only prolong cellular youth but also reduce the risk of future diseases.
The study confirms that healthy habits in your 20s are an investment in a long and active life. The earlier you start, the more noticeable the effects.
Publication date: 04.02.2025
Source:
Ravi S. et al. Suboptimal dietary patterns are associated with accelerated biological aging in young adulthood: A study with twins. Clin Nutr. 2024 Dec 19;45:10-21. doi: 10.1016/j.clnu.2024.12.018. Epub ahead of print. PMID: 39731880.
https://www.clinicalnutritionjournal.com/article/S0261-5614(24)00459-X/fulltext