Reviewed by Joel Salinas, MD
Recent research presented at the Alzheimer’s Association International Conference has taken a closer look at how processed red meat can impact your brain health.
According to a new study led by Yuhan Li, a research assistant in the Channing Division of Network Medicine at Brigham and Women’s Hospital in Boston, consuming processed red meat is linked with an increased risk for cognitive decline and dementia.
In the observational study, people who consumed just two servings per week (approximately 1 ounce) of processed meats such as bacon, sausage, and hot dogs had a 14% higher likelihood of developing dementia compared to those who consumed less than three servings a month.
The authors of the study also found that increased consumption of processed red meat can make the brain age faster. Each additional daily serving of processed meat can impact overall thinking abilities and memory decline as though you had aged an extra 1.6 to 1.7 years.
On the other hand, researchers found that swapping out processed red meats for nuts, legumes, and beans may reduce the risk for dementia by 20%.
Why is processed red meat particularly bad for brain health?
Processed red meats, which include sausages, bacon, and deli meats such as salami, contain preservatives, nitrates, and high levels of sodium. These added ingredients are known to contribute to inflammation, which is a key risk factor for many chronic diseases, including dementia and related neurocognitive disorders.
In contrast, unprocessed red meat, such as beef or lamb that hasn’t been altered with additives, does not seem to carry the same risks. While consumption of unprocessed red meat still requires moderation, it’s the processing that appears to make certain kinds of meat more detrimental to your brain health.
Brain-boosting alternatives: what should you eat instead?
Plant-based foods like nuts, legumes, tofu, and beans offer a range of benefits for brain health. These foods are rich in antioxidants, healthy fats, and plant-based proteins—all of which can help protect the brain from inflammation and may improve overall cognitive function.
“These nutrients support overall brain health by reducing inflammation, improving vascular health, and providing essential building blocks for brain function,” Dr. Joel Salinas, Isaac Health’s Chief Medical Officer, shared in an interview with Everyday Health. “Additionally, these foods have a low glycemic index, helping to maintain stable blood sugar levels, which is important for long term cognitive health.”
There are some limitations to the observational study, which can demonstrate associations but not necessarily cause and effect.
However, overall takeaways from the study are clear. Cutting back on processed red meats and incorporating more nutrient-dense, plant-based foods into your diet may help reduce your risk of cognitive decline and support a healthier brain as you age.
Source: Processed Red Meat Raises the Risk of Dementia; Swapping It for Nuts and Beans May Lower Risk. Alzheimer’s Association. July 31, 2024.
