The Surprising Foods That Are Aging You Faster

• Protein shakes, bars and powders can be quick, convenient sources of protein.
• Yet, many contain ingredients that could age you and increase chronic disease risk.
• If you do eat them, make them part of an eating plan filled with whole, nutrient-rich foods. 

If there’s one nutrition trend that’s sticking around, it’s the high-protein craze. It’s popular for lots of good reasons. Protein is important for muscle, bone and skin health. It also promotes satiety, so it helps with weight management, too.

As beneficial as protein is, it comes in a variety of foods. And some of them are better for you than others. Take protein-infused drinks, powders and bars, for instance. Despite their health halo, these convenient sources of protein might make you age faster. “We’re obsessed with everything high-protein these days, and I hear from people all the time about how they love the taste of these products,” says Angela Houlie, M.S., RDN. “When I recommend not having them every day, they’re bummed.” 

Plus, if they’re a regular part of your rotation, you could be prioritizing them over whole proteins like lean meat,  poultry, fish, dairy and beans that are filled with nutrients that protect against aging.

How do protein bars, shakes and powders lead to faster aging? Keep reading to learn more, plus find out foods to focus on instead for health and longevity.

How Protein Bars, Shakes and Powders May Be Aging You

They’re Laced with Ingredients Linked to Chronic Disease

Nutrition experts have dubbed the standard American diet the “SAD Diet” for a reason. “It’s a lot of highly processed convenience foods with added sugars,” says Houlie. This pattern of eating works against the body and accelerates aging by damaging cells, breaking down collagen and weakening the immune system, impacting your recovery from illness, she explains. 

Even though these bars, shakes and powders are high in protein, they’re still ultra-processed foods (UPFs). That means they often contain ingredients like added sugars, sugar alcohols, artificial sweeteners, thickeners, flavors, colors and stabilizers. So, reading the ingredient list is super important. 

We’re not saying that all UPFs spell trouble. Like all foods, they fall on a spectrum. However, as a whole, research has linked ultra-processed foods to a long list of chronic health issues, especially heart disease and type 2 diabetes. If that weren’t enough, one study found the more ultra-processed foods people ate, the faster their bodies tended to age. People who consumed  67% to 100% of their calories from ultra-processed food were nearly one year older biologically compared to those who consumed the fewest calories from UPFs.

They May Contain Hidden Sugar or Sweeteners

Look at the ingredient lists of protein bars, powders and shakes, and you’ll find many have added sugar or artificial sweeteners, like sucralose. “Ingredients like sucralose promote inflammation,” says Houlie. In addition to inflammation, research also suggests that these ingredients may contribute to metabolic disease, disrupt the gut microbiota and even be toxic to cells. While more research on artificial sweeteners is needed, this is one reason to consume them in moderation.

What’s more, just because a product uses real sugar doesn’t mean that it’s necessarily healthier. Sugar doesn’t just deliver lots of empty calories. It can also age you. For instance, one study found that women who consumed lots of added sugar experienced accelerated cellular aging. The study’s authors suspect this may be due to added sugar’s role in promoting cardiometabolic diseases, like diabetes. 

The Dietary Guidelines for Americans recommend consuming no more than 10% of calories from added sugars (about 50 grams per day for someone who eats 2,000 calories). Yet, some protein bars deliver a huge chunk of sugar—and some may even contain more than the entire recommended limit in one bar. 

They Can Reduce Your Intake of Whole Foods

If you’re relying on bars, shakes and powders for your protein, you’re probably eating less of something else. That something may be nutrient-dense whole-food sources of protein (not to mention other good-for-you foods, like fruits, veggies and whole grains). This doesn’t mean you have to ditch them entirely. “I usually recommend using these products as needed,” says Houlie. “If you’re out and about running errands and need a quick snack, maybe you grab one.” She says the best options have less than 10 grams of added sugar and rely on whole-food ingredients.

Remember that study on added sugars and cellular aging? It also found that healthier dietary patterns and higher intake of vitamins, minerals, fiber and unsaturated fats were related to slower biological aging. So, when you’re snacking, don’t forget about whole foods. A veggie-and-hummus tray (which you can make at home or purchase at the grocery store), an apple with peanut butter, or grapes and a cheese stick are all quick and convenient, with way more nutrition than a bar or shake. 

Foods to Focus On Instead

Convenience foods can fit into a healthy eating pattern, and they can be useful when you’re busy. The key is to focus on the big picture. So, prioritize these healthy, whole foods, which have been linked to healthy aging:

• Fruits and vegetables: Berries and leafy greens are often singled out as antiaging produce picks. But eating any fruit or vegetable you enjoy is a win for decreasing your risk of chronic disease.
• Whole grains: Whole grains provide fiber and are naturally rich in nutrients like iron and B vitamins.
• Unsaturated fats: Unsaturated fats from foods like avocados, nuts, seeds, fatty fish and olive oil promote heart health. Research shows that these fats may also help slow down the aging process. On the flip side, saturated fat from butter, beef tallow, lard, coconut oil and fatty cuts of red meat may accelerate aging.
• Nuts: Nut consumption is associated with longer telomeres (the protective end caps of chromosomes). Nuts may also promote healthier aging by maintaining cognition and reducing the risk of age-related muscle loss.
• Legumes: Beans, chickpeas and lentils are plant-based sources of protein that are also chock-full of fiber. The result: better heart health and a more regular digestive system. If you need one more reason to eat beans, higher fiber intakes are associated with a decreased risk of dying from any cause.
• Low-fat dairy: Low-fat dairy contains less saturated fat than full-fat versions. Plus, it’s a fantastic source of muscle-maintaining protein as well as calcium and potassium for bone and heart health. 

Meal Plan to Try

7-Day No-Sugar, High-Protein Meal Plan for Healthy Aging, Created by a Dietitian

Our Expert Take

Protein may be having a moment. However, not all protein-rich foods are created equally. While whole-food sources of protein may keep you strong and healthy for years to come, many protein shakes, powders and bars could be aging you. These seemingly healthy foods can be filled with hidden sugars, which have been linked to faster cellular aging. Like many ultra-processed foods, they may also contain artificial sweeteners, flavors, colors and stabilizers. Plus, eating patterns that are heavy in ultra-processed foods are linked to inflammation and higher rates of chronic illnesses, like heart disease and type 2 diabetes. The good news is that prioritizing nutrient-rich whole foods is associated with slower aging. All of this doesn’t mean you have to swear off protein powders, bars and shakes entirely. Instead, think of them as a convenient add-on to a balanced eating plan based on a foundation of whole, nutrient-rich foods.