Unexpected Foods That Are Secretly Aging You, According To Our Experts

Aging may creep up slowly, but when it arrives, it inarguably makes its presence known — often in the most unexpected (and unwelcome) ways. Fine lines and wrinkles develop and deepen, while the skin's elasticity begins to diminish. Suddenly, even the most potent, results-oriented solutions like anti-aging serums and creams no longer hold the promise that they once did.

That's not all. The body also slows down, often remarkably so. Activities that were once a breeze to complete suddenly take just a little more effort. You might find that it takes more effort to work out, and you may simply be more tired at the end of the day. While aging is a natural part of life, though, there are some factors that can ramp up the pace a little more than we'd like. Among the biggest offenders is diet.

Foods that are rich in inflammatory ingredients are particularly to blame. They can lead to a phenomenon known as oxidative stress, which is a key culprit responsible for premature aging. That heightened response can affect everything from cells and organs to skin and overall vitality. The good news is that hope isn't lost, according to our experts. They're here to share some guidance about what to avoid, and to explain that simply being mindful about what you eat could make a remarkable difference and slow down the aging clock.

Millions of people love their fried foods. French fries, onion rings, hush puppies, tater tots, and the like are all crunchy and comforting. The process that lends them those qualities, though, also contributes to aging. Deep frying involves using oils that are rich in trans fats, which are known to trigger an inflammatory process in the body. Dr. Troy Pittman, M.D., a board-certified plastic surgeon, tells U.S. News & World Report, "Food fried in oil at high temperatures can release free radicals that cause cellular damage to the skin. Exposing yourself to these radicals can potentially accelerate the aging process."

It's those free radicals that introduce oxidative stress to the body. When there are too many free radicals and not enough antioxidants to combat them, inflammation goes into overdrive. Registered dietitian Sarah Keathley, MS, RD, LD, of Top Nutrition Coaching, explains that the body's stress response can lead to an avalanche of aging effects. "This response can cause damage to proteins in our body, specifically collagen and elastin, that are key conduits to keeping our skin healthy. Without keeping the free radicals in check, our body can see signs of increased aging with wrinkles, skin sagging, fine lines, and skin discoloration."

It's not only skin that's impacted, either, Keathley adds. "This oxidative stress response doesn't only have an effect on skin, but also can lead to serious chronic diseases like Alzheimer's, arthritis, cataracts, and Parkninson's, to name a few."

Sweet as it is, sugar can have a tremendous effect on aging. While it's known for its impact on weight, it can also wreak havoc on the skin in many ways. Consuming excess sugar may trigger a biological process known as glycation, which occurs when sugar molecules adhere to lipids and proteins. This creates a compound known as advanced glycation end product (AGE), which is known to accelerate aging by dramatically changing the body's functions and increasing free radicals.

Dr. Sanchari Sinha Dutta, Ph.D., says that this increase in free radicals can lead to elevated inflammatory markers in the body and reduce the cells' ability to replicate as they normally do in youth. And Lacy Puttuck, MS, RDN, CISSN, CSCS of Top Nutrition Coaching, says that traditionally sugary foods are off the table if you're hoping to slow the aging process. She cites donuts as a common culprit. "They are high in refined sugar. This is the added sugar in candy, soda, and baked goods. It is widely added to packed food and comes in a variety of names. Intake of refined sugar can lead to a process in the body that accelerates skin wrinkles by breaking down collagen."

Once collagen production slows, wrinkles advance at a more rapid pace because the skin is much less elastic. Dr. Kiran Sethi, a celebrity dermatologist in Delhi, tells Vogue India, "It's one of the fastest ways to age your skin." 

The occasional glass of wine to end the day and the cocktail at dinner every now and then may seem harmless enough, but they have an accelerating effect on your body's aging process. Because it's a diuretic, it has a dehydrating effect on the skin. One of the core results of that, in addition to overall dryness, is a loss of elasticity. In turn, this can make wrinkles more noticeable.

According to Courtney Pelitera, MS, RD, CNSC of Top Nutrition Coaching, alcohol should be consumed, at best, in moderation. "It is a known type 1 carcinogen, and studies have compared the aging effects of drinking alcohol to those seen with smoking, noting that the face in particular ages quickly compared to those who do not drink."

Alcohol also creates a chemical compound called acetaldehyde, known, among other things, for its harmful effects on DNA and the body's natural repair processes. A study also found that acetaldehyde could accelerate the shortening of telomeres, which are the "caps" that protect chromosomes from aging. The longer the telomeres, the better equipped chromosomes are to handle issues like oxidative stress. The shorter the telomere, the more vulnerable a person may be to the natural effects of aging. The bottom line: Limit alcohol consumption to stay vital and healthy.

Sodium is widely known as the key culprit for high blood pressure. Hypertension can take a significant toll on the body, affecting both heart and kidney health over time. While limiting intake can help manage those levels, it may also protect the body from advanced signs of aging. Consuming too much sodium can lead to water retention, which causes bloating and puffiness. As the skin holds on to water for extended periods, it may become less firm and elastic and take on a "shiny" appearance.

Sarah Keathley, MS, RD, LD, of Top Nutrition Coaching, stresses that too much sodium increases the risk of developing heart disease, inflammation, and cancer. "Eating too much high-sodium food consistently over a long period of time could accelerate skin aging, cause DNA telomere shortening, and increase the risk for numerous chronic diseases," she adds.

This means it may be time to overhaul your usual penchant for salty snacks and meals. Things like canned soups, frozen foods, and chips are some of the most common culprits — but replacing them with fresh, whole foods filled with nutrients like legumes and grains can make a world of difference to your overall health and body's aging process.

Even if we don't know the term by name, most of the foods considered "unhealthy" are actually ultra-processed. Items like candy, pizza, chips, cakes, and sugary beverages all fall under this category and have been linked to faster biological aging. In fact, a study concluded that because of the foods' lack of nutritional content, they could have a significant effect on overall health. Assistant professor Thomas M. Holland, M.D., MS, of the RUSH Institute for Healthy Aging, RUSH University, College of Health Sciences explained to Medical News Today, "[f]ood processing at high temperatures produces harmful compounds, such as acrylamide, advanced glycation end products, and trans fats, which can potentially accelerate aging."

Naturally, the influx of added sugars, preservatives, and trans fats are responsible for those damaging effects. Sarah Keathley, MS, RD, LD of Top Nutrition Coaching, says the foods can "[a]ctually cut off the lifecycle of the cell within your body." Inflammation resulting from the ingredients could disrupt collagen production, in turn weakening the skin's structural integrity and leaving it more vulnerable to developing fine lines and wrinkles sooner. And because ultra-processed foods aren't rich in antioxidants, free radical production can soar — and accelerate aging in the process.

By swapping the ultraprocessed foods in your diet for more natural alternatives, like fresh fruit, vegetables, popcorn, and other convenient but healthy options, you can take steps to support a more youthful you.

If you love hot dogs, salami, sausage, charred meats, and the like, you need to pay attention. Whether they're processed or cooked a certain way, these kinds of meats can release harmful compounds in the body that have a long-term inflammatory effect. In particular, they're filled with sodium nitrates and other preservatives, which can encourage free radicals to develop. Because free radicals cause cellular damage, the skin may take on a dull, aged, sagging appearance over time.

Courtney Pelitera, MS, RD, CNSC, of Top Nutrition Coaching, explains that the cooking method for some meats can have a specific impact. "Through the grilling process, meat can form high-risk carcinogen byproducts called heterocyclic amines (HAs) and polycyclic aromatic hydrocarbons (PAHs). This occurs when meats are heated over 300 degrees [Fahrenheit]. Additionally, grilling meat at high temperatures creates advanced glycation end products, or AGEs, which also create inflammation."

Cosmetic surgeon and dermatologist Dr. Nadir Qazi says the effect on skin can be astounding, explaining to She Finds that processed meats can alter the body's chemical balance. Making the switch to lean meats like chicken and turkey, or even experimenting with plant-based alternatives, could satisfy your appetite while protecting your body from early aging.

Much to the dismay of millions, coffee may be responsible for ramping up the aging process. While adding sugar to coffee doesn't help, it's actually the caffeine in coffee beans that is to blame. While coffee does contain vital antioxidants that protect from free radical damage, caffeine itself is dehydrating and can leave skin looking lackluster.

A study also found that caffeine could limit collagen production — and that could increase the formation of fine lines and wrinkles while causing skin to lose resilience over time. Dr. S. Manjula Jegasothy, M.D., tells InStyle, "The results of drinking too much coffee can cause the skin to wrinkle prematurely and become more lax with time. These changes definitely give the skin a more aged appearance than in people who do not consume caffeine."

So what's a coffee lover to do? There may be some good news, as a recent study in the Journal of Cosmetic Dermatology suggested that moderate consumption was "significantly associated with a reduced risk of facial skin aging." At the very least, says Courtney Pelitera, MS, RD, CNSC of Top Nutrition Coaching, aim to drink more water. "Have a water bottle or cup with you at all times and take regular sips throughout the day. The goal should be to drink at least ½ of your body weight (pounds) in ounces of water." Doing this while limiting coffee intake could help you avoid those unwanted effects of premature aging.

Laden with sugar, soft drinks are widely known for their effects on the body. They aren't usually linked to aging, though — and that's a mistake, since both regular and diet versions can promote inflammation and oxidative stress. In regular formulas, it's the sugar content that's to blame for causing glycation and leading to AGEs that break down collagen and elastin. At the same time, the sugar spike also affects cell function. And in diet sodas, artificial sweeteners can affect the gut microbiome and, in turn, elevate inflammation markers.

Lorna Harries, PhD, who's a professor of molecular genetics at the University of Exeter College of Medicine and Health, tells Medical News Today, "High levels of sugar in the blood can also lead to advanced glycation end products, which can drive inflammation. All of these factors can feed into changes in cells and systems, which result in faster aging at the cellular and, ultimately, systemic level."

The only way to avoid soft drink-related damage is to avoid them altogether. By replacing them with healthier alternatives, like sparkling water infused with a squeeze of citrus fruit, you can satisfy your craving for something fizzy without experiencing the age-related health consequences.

Although dairy foods are rich in beneficial ingredients like calcium and protein, they can also promote inflammation in some people. Usually, full-fat dairy products are especially to blame. Saturated fats in foods like cheese, butter, and cream can all increase the inflammatory markers in the body and lead to eventual oxidative stress, responsible for accelerated aging of skin cells.

The results can be dramatic, as research finds that oxidative stress can affect the skin's aging process in many ways: by inhibiting collagen production, breaking down elastin, limiting hyaluronic acid production, and leaving the skin looking lackluster and wrinkled. There's even a connection between consuming the casein found in milk and the formation of clogged pores and acne. While acne in and of itself isn't an effect of aging, it can leave the skin cells more vulnerable to the environmental stressors responsible for wrinkle formation over time.

Dermatologist Dr. Jessica Krant, M.D. tells The Healthy, "Research shows the standard Western diet consisting of meat and dairy, which contains cholesterol but no fiber, causes inflammation and skin to age faster." If you love dairy products, consider switching at least some of them to plant-based alternatives made with almond or oat milk. Many of these have the added benefit of being fortified with some vital nutrients and minerals, giving you an extra anti-aging boost.

It's sad, but true: Refined carbohydrates aren't doing your body any favors. White rice, white pasta, white bread, and the like all trigger inflammation in the body by causing sugar levels to spike. Registered dietitian Andrea Bailey, R.D., C.P.T., tells Prevention that these types of foods cause insulin levels to surge at a rapid pace. Refined carbohydrates also happen to have incredibly weak nutritional profiles on top of that, with very few minerals, nutrients, and vitamins found in them.

Because of this lack of fiber and nutrients, the carbohydrates can do their worst work — boosting inflammation and glycation — fairly quickly, reducing collagen and elastin while also causing you to feel weaker as sugar levels crash just as rapidly. Studies find that these types of foods can also fire up the brain's "rewards center," creating a compulsion to eat more simply to experience the high over and over again.

That makes simply quitting carbohydrates a bit more challenging, especially if you're a regular white-rice-and-pasta consumer. Slowly replacing those staples with healthier alternatives, like quinoa, brown rice, and whole wheat pasta, can help you make some necessary shifts while supporting your overall health in the process. These more complex carbohydrates promote energy at a stable pace instead of causing a crash — and they contain good-for-you nutrients, too.