Cutting back on this common food may help you live healthier as you age.
Reviewed by Dietitian Mandy Enright, M.S., RDN, RYT
Key Points
- Chronic disease risk increases around age 60, so doctors suggest avoiding ultra-processed snacks.
- These foods are high in refined carbs, added sugars and sodium that can speed up aging.
- Eat more foods with anti-inflammatory benefits like fatty fish, legumes and leafy greens.
You might think that aging occurs steadily throughout life, but research shows that it gains speed at a couple different points in our timeline. One of them is around age 60, when some big changes occur that may have a big impact on health. This includes an increased risk for conditions like heart disease, Parkinson’s and Alzheimer’s, and changes related to skin and muscle aging, immune regulation, carbohydrate metabolism and kidney functioning.
Beyond biological changes that happen over time, environmental factors, like your food choices, play a role in the aging process and overall health. If there’s one food in particular that doctors suggest avoiding after age 60, it’s ultra-processed snacks. This includes foods such as chips, sugary granola bars, cereal products and packaged baked goods, like doughnuts and cookies.
“Ultra-processed snacks can accelerate the aging process by promoting the oxidative stress and inflammation that contribute to cellular aging,” says Richard Stefanacci, DO.
Here are some of the reasons why ultra-processed snacks are worth skipping if you’re concerned about longevity and healthy aging.
High in Refined Carbohydrates and Added Sugars
Many ultra-processed snacks like packaged cookies and muffins, potato chips, candy and granola bars are high in added sugars and refined carbohydrates, which have been linked with a number of different health conditions, including diabetes, obesity and insulin resistance.
A diet that’s high in refined carbohydrates and added sugars can cause repeated elevations in blood sugar. Over time, this can promote the formation of harmful compounds called advanced glycation end-products, which accumulate in the bloodstream and tissues. AGEs have been linked to increased oxidative stress and low-grade inflammation, both of which are linked to accelerated aging and adverse health outcomes, says Jennifer Chung, M.D.
Insulin sensitivity also tends to decline with age, so as someone gets older, their blood sugar levels may rise more after a large meal or take longer to return to baseline. “High-sugar snacks can be particularly problematic in older adults because the aging body is already less effective at regulating glucose,” Stefanacci says. To keep blood sugar in check as you age, limiting processed snacks is a good place to start.
Low in Key Nutrients for Aging
“Ultra-processed snacks that are low in fiber, protein and micronutrients can displace more nutrient-dense foods from the diet,” Chung says. “The more ultra-processed foods a person consumes, the less opportunity they have to consume foods rich in fiber, protein, antioxidants and phytonutrients.” This can be particularly problematic for older adults who need to make sure the food they eat sufficiently supports the needs of their aging bodies, like eating enough protein to counteract age-related muscle loss.
Fiber is also important. Food often moves through the large intestine more slowly with age, and constipation can be common. Eating enough fiber is key in keeping digestion regular, so it’s important that older adults make sure they’re consuming enough fiber within the meals and snacks they’re eating each day.
“Ultra-processed snacks can be a missed opportunity for older adults to get the protein, fiber and other nutrients their bodies need,” Stefanacci says.
High in Sodium
The salty flavoring that often makes it hard to stop eating snack foods can have a negative impact on your health. Some chips, crackers, processed meats and other ultra-processed snacks are high in sodium, which can put you at higher risk for conditions like heart disease, stroke, kidney disease and high blood pressure.
“High sodium intake from ultra-processed snacks can contribute to high blood pressure and damage the inner lining of the arteries,” Chung says. “Over time, this can promote arterial stiffness, which may exacerbate several chronic conditions that become more common with age, including kidney disease, cardiovascular disease and cognitive impairment.”
Eat More of These Foods After 60 for Healthy Aging
To help slow down the aging process and promote more overall healthy aging, consider adding more of these foods into your routine:
- Fatty Fish: “Fatty fish like sardines, mackerel and salmon provide omega-3 fatty acids that can help reduce inflammation and support brain health,” Stefanacci says. Try pairing your fatty fish with other healthy sources of fat, like topping a salad with salmon and avocado.
- Legumes: “Legumes combine plant protein, which preserves muscle mass, and fiber, which supports the gut microbiome,” Chung says. For an easy anti-inflammatory lunch, try making a dense bean salad with canned beans for a plant-based protein-rich meal that can save you both time and money.
- Extra-Virgin Olive Oil: “Extra-virgin olive oil contains monounsaturated fats and olive polyphenols that have antioxidant and anti-inflammatory effects,” Chung says. Top your salads with a simple olive oil–based dressing, or try making a simple basil pesto to enjoy on whole-grain pasta, drizzled on salmon or even whisked into scrambled eggs.
- Nuts and Seeds: “Nuts and seeds provide protein, healthy fats, magnesium and vitamin E, which support muscle, bone and brain health,” Stefanacci says. Start your day by sprinkling some nuts on your oatmeal or spreading some nut butter on toast.
- Whole Grains: “Whole grains provide fiber, B vitamins and magnesium that support gut health, blood sugar regulation and cognitive function,” Stefanacci says. Experiment in the kitchen with some whole grain–based side dishes, like a tabbouleh salad.
- Fermented Foods: Fermented foods like kefir, yogurt, kimchi, sauerkraut and miso can support a healthy gut microbiome, which plays an important role in many different aspects of health, from metabolism to the immune system.
- Leafy Greens and Other Vegetables: Vegetables, especially leafy greens, are rich in nutrients and compounds that lower oxidative stress and inflammation and support healthy aging. To get more vegetables in your day, try loading up a sandwich with roasted vegetables or toss leftover veggies into an omelet or egg bake.
You don’t have to wait until you’re 60 to enjoy these foods. Eating more of these foods at any age can be beneficial for your overall health and aging.
Our Expert Take
Ultra-processed snacks may taste good, but doctors say you may want to avoid them, especially after age 60. Many are high in added sugars and refined carbohydrates, which are linked with metabolic challenges and increased inflammation and oxidative stress. They can also be loaded with sodium, which can put you at higher risk for high blood pressure, stroke and heart issues. Processed snacks can also displace nutritious whole foods from the diet. When this happens, some older adults may not be getting important nutrients like protein and fiber that help counter age-related muscle loss and keep digestion regular. But don’t wait until you’re 60 to start cutting back on these ultra-processed snacks. The earlier you scale back, the more you’re setting yourself up for healthy aging.