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Everyday Health
Cut Back on Processed Red Meats to Dramatically Lower Your Dementia Risk
By By Don Rauf. Fact-Checked,
2 days ago
Chickpeas can be a great source of plant-based protein when you're eating less red meat. Liudmila Chernetska/iStock
Key Takeaways
A new analysis showed that just two servings per week of processed red meat raised the risk of dementia by 14 percent.
No risk was found for unprocessed red meats like hamburgers, steaks, or pork chops.
One less daily serving of processed red meat, replaced with nuts, beans, or tofu, could lower dementia risk by 20 percent.
People who eat too much processed red meat , which can be loaded with unhealthy ingredients like sodium, nitrates, and saturated fats, may be treading a path toward cognitive decline.
A large new investigation found that people who consumed just two servings per week of meats such as bacon, sausage, hot dogs, and common cold cuts like bologna and salami had a 14 percent higher likelihood of developing dementia than those who ate less than about three servings per month.
But a reduced intake of processed red meat in favor of nuts and beans, which provide healthy mono- and polyunsaturated plant oils as well as protein, can provide a protective effect.
This point was borne out in the study findings, which revealed that one less daily serving of these animal proteins, and one more of beans, nuts, tofu, peanut butter, and the like, cut the likelihood of dementia by 20 percent.
"By studying people over a long period of time, we found that eating processed red meat could be a significant risk factor for dementia," said the lead study author, Yuhan Li, a research assistant in the Channing Division of Network Medicine at Brigham and Women's Hospital in Boston, in a statement. "Dietary guidelines could include recommendations limiting [processed red meat] to promote brain health."
The Many Unhealthy Aspects of Processed Meats
This latest research, presented this week at the Alzheimer's Association International Conference in Philadelphia (but not yet peer-reviewed for publication in an academic journal), adds to a large body of evidence indicating that most types of processed meats are bad for you.
Previous studies have linked the consumption of these food products to heart disease , diabetes , and cancer . These conditions, in turn, have been associated with an elevated risk of dementia as well.
Li and his research team noted that they studied unprocessed red meat as well, but did not uncover a significant association between dementia and unprocessed animal proteins such as hamburger, steak, or pork chops.
For Joel Salinas, MD , a clinical assistant professor of neurology at NYU Langone Health in New York City and the chief medical officer at Isaac Health, these latest results highlight how certain ingredients in processed red meats may be especially harmful.
"Processed meats typically contain high levels of nitrates, nitrites, preservatives, and salt," says Dr. Salinas, who was not involved in the new study. "These additives can contribute to inflammation, oxidative stress, and vascular damage, all of which are linked to increased dementia risk. Additionally, some preservatives and chemicals used in processing may have neurotoxic effects, further contributing to cognitive decline."
On the other hand, nuts, tofu, and beans are rich in essential nutrients such as antioxidants, healthy fats like omega-3 fatty acids, fiber, and plant-based proteins.
"These nutrients support overall brain health by reducing inflammation, improving vascular health, and providing essential building blocks for brain function," he says. "Additionally, these foods have a low glycemic index , helping to maintain stable blood sugar levels, which is important for cognitive health."
Dietary Changes May Promote Brain Health
For this analysis, scientists tracked more than 130,000 adults for up to 43 years. Of those recruited, more than 60 percent were female registered nurses between the ages of 30 and 55, and more than a third were male health professionals ages 40 to 75. Over the course of the study, 11,173 dementia cases were identified.
Every two to four years, participants completed food-frequency questionnaires to assess their diets. They were asked how often they ate one serving of processed red meat, which included:
Two slices of bacon
A hot dog
Two ounces or two small links of sausage or kielbasa
A salami, bologna, or other processed-meat sandwich
Individuals also reported how often they consumed nuts or legumes, including peanut butter (1 tablespoon), peanuts, walnuts or other nuts (1 ounce), soy milk (8-ounce glass), string beans, beans or lentils, peas or lima beans (½ cup), or tofu or soy protein.
In addition to finding significantly higher dementia risk tied to processed meat consumption and a lower risk tied to nuts and legumes, the study authors discovered that higher consumption of processed red meat made the brain age faster. They calculated that each additional daily serving of processed products was linked to an extra 1.6 years of global cognitive aging, including language and executive function.
Replacing a serving of processed red meat with one daily serving of nuts and legumes, on the other hand, was associated with 1.37 fewer years of cognitive aging in global cognition.
Salinas pointed out that the results from the study are limited in that they are observational in nature, and do not prove cause and effect. Also, dietary habits were self-reported, which can sometimes be inaccurate.
"The key takeaway is that diet plays a crucial role in brain health, and making healthier food choices can help reduce the risk of cognitive decline and dementia," he says. "Limiting processed red meat and incorporating more plant-based foods like nuts, legumes, tofu, and beans into your diet will likely have benefits for your brain's long-term health."
Editorial Sources and Fact-Checking
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy . We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Gu X et al. Red Meat Intake and Risk of Type 2 Diabetes in a Prospective Cohort Study of United States Females and Males. American Journal of Clinical Nutrition . December 2023.
Wennberg A et al. Risk of All-Cause Dementia, Alzheimer Disease, and Vascular Dementia in Breast Cancer Survivors: A Longitudinal Register-Based Study. Neurology Clinical Practice . August 2023.
Don Rauf has been a freelance health writer for over 12 years and his writing has been featured in HealthDay, CBS News, WebMD, U.S. News & World Report, Mental Floss, United Press International (UPI), Health , and MedicineNet. He was previously a reporter for DailyRx.com where he covered stories related to cardiology, diabetes, lung cancer, prostate cancer, erectile dysfunction, menopause, and allergies. He has interviewed doctors and pharmaceutical representatives in the U.S. and abroad.
He is a prolific writer and has written more than 50 books, including Lost America: Vanished Civilizations , Abandoned Towns , and Roadside Attractions . Rauf lives in Seattle, Washington.
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