When it comes to slowing the aging process and reducing the risk of chronic disease, what you eat every day matters more than you think. According to Heidi Moretti, MS, RD, a registered dietitian with over 25 years of experience and bestselling author of Gut Fix and Period Fix, many of the most common foods in the American diet are actually accelerating aging from the inside out.
“These foods drive up blood sugar, increase inflammation, and damage the cells that keep our bodies young and resilient,” says Moretti. Below, she breaks down the six worst foods that contribute to age-related diseases—and chances are, they’re in your kitchen right now.
This Clean, Effective Powder Helps Support Muscle Growth, Endurance, And Recovery
1. Bagels and English Muffins
“These processed grain foods have almost no nutritional value,” says Moretti. They spike blood sugar levels, which in turn raise insulin and trigger inflammation throughout the body. Over time, this inflammation damages tissues, accelerates aging, and increases the risk of diseases like diabetes and heart disease. To make matters worse, many store-bought breads contain additives and preservatives that may further contribute to premature aging.
Healthier swap: Choose sprouted whole-grain or sourdough bread made with minimal ingredients—or try grain-free alternatives like almond flour toast.
2. Sandwiches (Especially Fast Food and Deli Versions)
Whether it’s a burger or a deli sandwich, the combination of refined grains and processed meats can be a recipe for inflammation. “These types of sandwiches are full of processed grains that spike blood sugar and contain unwanted chemicals,” Moretti explains. The result? Poor nutrient intake, higher insulin levels, and increased oxidative stress—all of which speed up cellular aging.
Healthier swap: Opt for an open-faced sandwich on whole-grain or lettuce wraps filled with lean protein and veggies.
3. Sweet Coffee Drinks
Your daily caramel latte might be doing more harm than good. “The sugar content in these drinks is staggering,” says Moretti. “Over time, sugar damages the mitochondria—the part of the cell that produces energy—causing us to age faster.” In addition to fueling inflammation and weight gain, excess sugar intake is linked to insulin resistance and a higher risk of heart disease and Alzheimer’s.
Healthier swap: Try black coffee or unsweetened lattes with cinnamon or stevia instead of syrups.
4. Pasta
Most commercial pasta is highly refined, leading to rapid blood sugar spikes that promote inflammation and weight gain. “Regularly eating processed pasta contributes to high blood sugar and chronic inflammation, two key drivers of aging,” Moretti explains. Even whole-wheat pasta can be problematic if eaten in large amounts, since it can still impact glucose levels.
Healthier swap: Choose chickpea or lentil pasta, which are higher in protein and fiber, or zucchini noodles for a low-carb alternative.
5. Processed Protein Drinks
While protein is essential for maintaining muscle and metabolic health as you age, many protein shakes do more harm than good. “Many contain synthetic ingredients and artificial sweeteners that alter the gut microbiome,” says Moretti. “A disrupted microbiome weakens the immune system and accelerates aging.” She also warns that “some protein drinks have massive amounts of phosphates, which are linked to heart disease.”
Healthier swap: Look for protein powders with clean ingredients—like whey isolate or plant-based proteins without added sweeteners or preservatives.
6. White Rice
While small portions of rice can fit into a balanced diet, eating white rice daily can take a toll over time. “White rice causes high blood sugar spikes and provides little nutritional value,” Moretti says. “Repeated spikes lead to tissue damage and faster aging.”
Healthier swap: Replace white rice with quinoa, cauliflower rice, or brown rice in moderation.
The Bottom Line
Aging gracefully isn’t just about skincare or supplements—it starts with your plate. “High blood sugar, inflammation, and mitochondrial damage are the biggest accelerators of aging,” Moretti emphasizes. “By cutting back on processed and refined foods, you can support your cells, your gut, and your longevity.”