By now, it should not be a secret that diet influences many aspects of your health. From digestion and brain function to athletic performance and aging, the foods you eat either boost or take away from your health. In fact, science-backed evidence continues to prove this, especially in recent years. New research indicates that sugar may be a big contributing factor that accelerates cellular aging. 

Not everyone is a big sugar consumer, but it lures in people with its sweet, addictive deliciousness every day. If donuts are out, it’s very difficult to resist grabbing one. You don’t want one. You’re full, actually, and yet you still reach into that box and allow the power of sugar to take over. Some people feel that way about saltier snacks, but many succumb to sugar’s addictive quality. 

A new cutting-edge measure, known as the “epigenetic clock,” helps scientists better understand the link between added sugar consumption and how quickly cells age. Continue reading to learn more about that. 

What Is An Epigenetic Clock?

Before delving into the definition, you must first understand that aging is characterized by different changes that occur at the cellular, sub-cellular, and nuclear levels. One of those levels is epigenetic aging. Scientists understand that epigenetic alterations affect aging. For this reason DNA methylation patterns have been used as a measure of biological age. This is currently referred to as an epigenetic clock. 

An epigenetic clock is essentially a biomarker of age, and various clocks continue to emerge. DNA PhenoAge, DNA GrimAge, and Horvath’s clock are just a few in existence. It’s not a science fiction gadget; rather, it is an advanced marker that helps scientists evaluate changes to DNA to estimate biological age. The study that detected how quickly sugar ages cells involved 342 women at midlife. Researchers collected DNA from saliva in order to measure their epigenetic age, in addition to analyzing participants’ diets.

The Findings

The researchers noted a measurable acceleration in biological aging for every gram of added sugar that participants consumed. Even the individuals who followed an otherwise healthy diet experienced this accelerated aging. That said, people who consumed nutrient-dense, low-sugar diets were linked to slower aging. Let’s examine the key takeaways from this research:

1. Cut back on sugar and you may just turn back the hands of time. In fact, reducing your added sugar intake by just 10 grams per day could potentially reverse biological aging by up to 2.4 months. 
2. Stick to a nutrient-dense diet that focuses on foods rich in vitamins A, C, and E. Additionally, consume foods that contain magnesium and fiber, as all of these nutrients have been linked to a younger biological age. 
3. According to researchers, a Mediterranean-style diet is a smart choice to help slow cellular aging. Most blue zones, which are areas with a high concentration of centenarians, exist in the Mediterranean. The consensus is that these people consume a lot of foods rich in anti-inflammatory and antioxidant properties. 

How Does Sugar Impact Your Health?

According to many studies, excess sugar consumption contributes to elevated inflammatory markers, oxidative stress, and DNA damage. What does all of that mean for your cellular health? As you can imagine, it’s not good news. It’s perfectly fine if you decide to indulge in a sugary treat every so often and maintain a nutrient-dense diet the rest of the time. Consistent overconsumption, though, can take a toll on the body’s natural repair processes, which affects your epigenetic age. 

Looking for simple ways to cut back on added sugars without surrendering flavor? There are a variety of sugar swaps that help you satisfy your sweet tooth in a healthier way. They are:

• Opt for oatmeal topped with nut butter and fresh berries for a healthier, sweet breakfast treat. You can also enjoy a fruit and vegetable smoothie in place of sugary processed cereals. Chia pudding is another great option, especially if you need to take breakfast on the go. 
• Indulge in some antioxidant-rich dark chocolate instead of packaged candy bars. Aim for 70% cacao or higher in order to reap the health benefits. 
• It can be difficult to stop drinking soda, as it is highly addictive and overly sweet. Grab a sparkling water or healthy soda alternative instead of reaching for sugar-laden energy drinks or standard sodas. 

The Takeaway

Sugar influences cellular health and longevity, as was proven clear during this recent study. If you shift your focus to consume less sugar and more antioxidant-rich and anti-inflammatory foods, then your body and health, including your biological clock, will benefit. 

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How is a two-ingredient chocolate truffle even possible? How could such a truffle be raw vegan? We have two ingredients that will explain: raw cacao powder and dates. This heavenly combination is the perfect combination of sweet and bitter. Because the raw cacao powder is unsweetened, it retains that classic bitterness from dark chocolate. Each bite is wonderfully balanced, but careful not to eat too much of them. Dates contain a lot calories and sugars and even though the sugars are natural, keep that in mind as you enjoy these desserts.

Dates are incredibly useful on the raw vegan diet. You can use them to sweeten smoothies or dressings, or incorporate them into desserts. We love Medjool dates, but make sure that they don’t contain any added sugars or preservatives. Typically, you have to buy dates in bulk. If you are worried that you won’t use them, you can pit the dates and then freeze them to keep them fresh for longer. When ready to use, you can soak the frozen dates in warm water before blending to ease that process.

Blitz these two ingredients together in a food processor until you achieve a smooth paste. The only thing left to do is form the mixture into small, bite-size truffles, and place them in the freezer to harden. You can enjoy them as is, or you can elevate them to the next level by dusting them with more raw cacao powder. We suggest that you dust the truffles instead of rolling them in raw cacao powder. You will likely end up with too much powder on the truffles. Use a mesh strainer to dust them and make sure to rotate them as you do it for an even coat.

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Some people like to latch on to tidbits of information that may or may not be true and use it in times of need. For example, a glass of red wine at dinner is healthy for the heart, and eating dark chocolate is beneficial. According to a 2018 meta-analysis, the few positive effects of alcohol were canceled out by the fact that alcohol increases the risk of cancer, accidents, and communicable disease. A separate study in 2022 found that alcohol increased the risk of hypertension and heart disease. That means the answer on whether or not alcohol is healthy for you, even in moderation, may vary depending on whom you ask. 

Increasing the risk of certain diseases aside, imbibing is not conducive to your weight loss efforts. Alcohol consumption impacts your metabolism and can make weight loss more challenging. Additionally, drinking alcohol can impair your decision to make healthy food choices. You typically go for greasy, fatty, and carbohydrate-rich foods when you are intoxicated or buzzed. One study found that the more alcohol you consume, the more likely you are to make poor food choices. 

Alcohol is also a source of empty calories, providing zero nutrients for your body. Not only does alcohol increase the amount of calories you consume, but it also causes you to accumulate water weight. You definitely do not want this if you are watching your waistline or trying to lose weight. It’s best to increase awareness about your drinking and bring to light the worst types of drinks and alcohol, if you are on the weight loss path. Continue reading to learn more about them.

Sugary Cocktails

Piña coladas, daiquiris, margaritas, or alcoholic slushies may go down easy, but they contain a lot of calories. More often than not, an eight-ounce serving of your average sugary cocktail contains about 500 calories. A typical frozen margarita comes near the 600 calorie mark per serving! That’s more calories than a double cheeseburger from McDonalds, according to the Cleveland Health Clinic. Chances are that if it tastes sweet then you are piling on the calories and may experience blood sugar spikes. 

Craft Beer

Now, some beer only contains 96 or 100 calories per 12 ounces, but this isn’t always the case. Craft beer, specifically, tends to have a higher alcohol content and more calories than most name brand popular beers. A 12-ounce serving of craft beer tends to amount to 170 calories, or somewhere in that neighborhood. Craft beers tend to have extra ingredients and carbohydrates, which is why they tend to have more flavor. Plus, the higher the alcohol content, the more calories you consume. 

Alcohol Mixed With Energy Drinks

Some people say that alcohol and energy drinks are the only way to go. The alcohol brings you down while the energy drink keeps you going. This is because alcohol is a depressant and an energy drink is a stimulant. Several studies found that it is a lot more dangerous to drink alcohol with an energy drink than it is to drink alcohol by itself. Even organic, natural energy drinks can be a problem.

Whiskey Cokes

You don’t have to drink a frozen, fruity, beach cocktail to interfere with your weight loss goals. Mixing a simple liquor with your favorite soda can increase your caloric intake dramatically. Clear liquor tends to contain 70 calories per ounce, but mixing in lemonade, sugary sodas, and other sweetened beverages can rack up some serious calories. If you want to cut back on some calories, try to mix your favorite liquor with soda water or a splash of freshly squeezed lemon or lime juice. 

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Gut health is a primary area of study for scientists because many diseases or health problems begin in the gut. To promote a healthier gut, the suggestion is to consume probiotics and probiotic-rich foods. Probiotics are beneficial bacteria that feed the gut, but eating probiotics is just step one. If you eat probiotics and continue eating high-fat and high-carb foods, the probiotics can’t colonize and improve your microbiome. 

Probiotics don’t like burgers, French fries, pizza, fried foods, processed foods, and other unhealthy foods of the sort. As it turns out, probiotics prefer to eat prebiotics, which work to feed the probiotics in your gut. Incorporating prebiotics into your diet aids in the prevention of harmful bacterial growth in the gut. Prebiotics also allow your gut bacteria to produce nutrients for colon cells, leading to healthy digestion. Some of those nutrients include short-chain fatty acids that the bloodstream can easily absorb, leading to better metabolic health. 

Think of prebiotics like fertilizer for the garden that is your gut microbiome. There are many prebiotic-rich foods, so you have options to choose from based on your taste preferences. Incorporate the following foods into your diet to increase your prebiotic intake. 

Eat Underripe Bananas

Bananas are known for their potassium content, but they can also contribute to better gastrointestinal health. Underripe bananas are great sources of prebiotics, non-digestible carbohydrates that feed gut bacteria. One group of prebiotics is fructooligosaccharides, a bunch of fructose molecules that feed Bifidobacteria bacteria, which are not as present in obese people. A 2021 research study found that underripe bananas have higher prebiotic activity than their ripe counterparts. The resistant starch converts to simple sugars as the banana ripens, so ripe bananas don’t have the same prebiotic effects. 

Replace Your Meat With Beans And Legumes

You don’t have to give up on meat completely, but replacing your meat with beans or legumes a couple times per week is a great start. Legumes like chickpeas, black beans, and lentils are naturally rich in protein, and they also contain galactooligosaccharides (GOS). GOS is a type of prebiotic fiber the increases beneficial bacteria in the gut, according to a 2021 study. A separate 2019 study found that increasing healthy gut bacteria improves blood lipid profile. Lastly, a January 2022 study concluded that GOS can help improve constipation in adults. So whip up a batch of vegetarian chili, chickpea tacos, black bean hummus, or lentil soup.

Eat Your Onions

Be they green, white, red, sweet, or brown, onions are some of the best sources of gut-healthy soluble fiber. Oligofructose is a natural source of inulin, a soluble fiber that essentially spring cleans the gut. It also works to feed healthy bacteria in the gut and may help people experience satiety. According to a Canadian study, subjects who supplemented with oligofructose reported weight loss and less hunger. Researchers observed that the participants who supplemented with oligofructose experienced higher levels of ghrelin, the hormone that controls hunger, which explained the results. 

Enjoy Some Dark Chocolate

There’s no need to deny your sweet tooth all the time. In fact, indulging in a little dark chocolate from time to time can have some serious health benefits. Dark chocolate contains an assortment of antioxidant compounds that healthy gut microbes ferment. A 2020 study found that polyphenols in cacao increase beneficial gut bacteria, including lactobacillus and bifidobacterium. The positive shift in gut microbes aided inflammation reduction and helped enhance immune function. Not all chocolate benefits the gut, though. Opt for dark chocolate with a cocoa content of 70% or higher in order to develop a healthier microbiome. 

Eat More Chia Seeds And Flaxseeds

Both chia seeds and flaxseeds are nutritionally dense, boasting omega-3s and protein. They also happen to be excellent sources of prebiotics. A June 2019 study found that eating chia seeds reduced inflammatory markers in people with type 2 diabetes. Researchers of the study believe that the prebiotic fiber in chia seeds is likely responsible for this ability. Flaxseeds contain lignans, which are prebiotics that good gut microbes ferment. It is during this fermentation process that the lignans transform into compounds that may help reduce the risk of breast cancer and breast cancer mortality. If you want to enhance the gut-boosting benefits of these seeds, enjoy them with oatmeal, smoothies, or plain Greek yogurt. 

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Can eating a little dark chocolate every day keep the doctor away? Dark chocolate may not replace the “apple a day” adage, but many research studies suggest that dark chocolate has a place in a healthy diet. Sorry, but milk and white chocolate do not count. Those varieties just don’t have the same antioxidants or nutritional profile as the classic bittersweet treat.

What Makes Dark Chocolate Different?

Like all chocolate, dark chocolate comes from the cacao plant. Cacao has a diverse nutritional profile, exhibiting more antioxidant activity than green tea. The phytonutrients (flavonoids) act as antioxidants, which may lower the risk of cancer and heart disease, according to a 2016 review. Dark chocolate that has 70% or higher cacao content is your best bet if you want to reap some of the health benefits.

Dark chocolate is rich in fiber, iron, magnesium, copper, manganese, zinc, selenium, and potassium. One thing to keep in mind is that dark chocolate is still chocolate, meaning that it’s high in saturated fat and calories. You can enjoy dark chocolate, but only in moderation. Dietitians suggest that people eat no more than one ounce of dark chocolate per day to experience the following benefits. 

Boost Your Brain Power

Will an ounce of dark chocolate before your big meeting have your neurons firing at maximum efficiency? Nobody can confirm or deny that, but consuming dark chocolate can help increase alertness and give the brain a little boost. One study found that the flavanols in dark chocolate help to dilate blood vessels, allowing more oxygen and blood to reach the brain. This process can help fight fatigue and some of the effects of aging. 

Improve Heart Health

There are several compounds in dark chocolate that may protect against bad LDL cholesterol oxidation. Higher levels of LDL cholesterol can increase the risk of clogged arteries, resulting in a potential heart attack. One long-term observational study found that the cocoa in dark chocolate was able to reduce the risk of death by heart disease by 50% over a 15-year period. Another study found that eating dark chocolate at least two times per week lowered the amount of calcified plaque in arteries by 32%. As of now, most of the studies are observational, so more research is necessary. 

Good For Your Gut

Several studies confirmed that during digestion, dark chocolate behaves similar to a prebiotic. This is a type of fiber that feeds beneficial bacteria in the gut, which can improve your microbiome. When you have a higher amount of healthy bacteria in the gut, the body can absorb nutrients more easily. A balanced microbiome can also support healthy metabolism. Additionally, one study found that eating a small amount of dark chocolate before or after a meal can trigger hormones that tell the brain you’re full.

Inflammation Reduction

Another benefit of increasing healthy microbes in the gut is that you can lower inflammation in the body. The good microbes feast on dark chocolate and ferment it into anti-inflammatory compounds that improve heart health, according to a 2014 research study. The body doesn’t fully absorb the antioxidants and fiber in dark chocolate until they reach the colon. This may lessen inflammation within cardiovascular tissue and reduce the risk of stroke in the long run.

Great For Your Skin

Dark chocolate has a diverse mineral content, offering lots of magnesium, copper, iron, and manganese, to name a few. Manganese works to support the production of collagen, a necessary protein that helps maintain healthy-looking skin. The American Academy of Dermatology claims that the body can shed up to 40,000 skin cells each day. The mineral content in dark chocolate may help to repair and renew skin, preventing skin from drying out or producing excess oil. Other studies found that dark chocolate’s antioxidants may protect the skin from powerful ultraviolet (UV) rays from the sun.

Improve Blood Flow

The flavanols in dark chocolate work to stimulate the endothelium, arterial lining, to produce nitric oxide. Nitric oxide has many functions, but one of its main purposes is to signal the arteries to relax. Relaxed arteries lower the resistance of blood flow, which in turn can reduce blood pressure. Many controlled studies found that cocoa and dark chocolate have mild abilities to both improve blood flow and reduce blood pressure. There have been some variations between studies, though, concluding that dark chocolate may not always be able to aid with blood pressure reduction. However, it is clear that it may improve blood flow. 

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The great thing about using avocados as the base of chocolate pudding is that they are filled with healthy fats and nutrients. This means you can feel good about diving spoon first into a bowl of pudding. The pudding can be slightly on the bitter side, but it’s perfect if you love the taste of dark chocolate.

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The fragrant raw cacao powder is tamed by the inherent sweetness of the dates, making these taste like a subtly bitter piece of dark chocolate. Add the subtle saltiness of the almonds and pistachios and it is a match made in sweet and salty heaven. Snack on them between meals to keep cravings at bay.

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Pears are widely consumed for their many health benefits. In fact, they are rich in fiber, antioxidants, potassium, electrolytes, copper, magnesium, and they are a low-glycemic fruit. The beauty of this recipe is that you don’t cook the pears, so the nutrients are unaltered. Dip the pears in the melted chocolate or drizzle it over the top and coat them with the chopped almonds. This combination of ingredients creates for the perfect sweet and slightly salty bite.

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