A diet high in processed red meat is associated with an increased risk of dementia, according to new research presented Wednesday at the Alzheimer’s Association International Conference in Philadelphia.
The findings, which have not yet been peer-reviewed, are the result of a four-decade study of more than 130,000 adults that looked at the link between diet and cognition.
“This is one of the most robust studies I’ve seen linking processed meat consumption and dementia, because they’ve actually followed individuals for decades,” said Dr. Maria Carrillo, chief scientific officer at the Alzheimer’s Association.
Researchers found that people in the study who ate at least two servings a week of processed red meat (such as bacon, bologna or hot dogs) had a 14% higher risk of dementia, compared to those who ate fewer than three servings a week. week. month, after the 43-year follow-up period.
The study also found that each additional daily serving of processed red meat was associated with an additional 1.6 years of cognitive aging, specifically in the area that affects a person’s linguistic ability and executive function, which includes mental skills that control behavior.
The results weren’t all bad news, however. The study found that replacing one serving of processed red meat per day with one serving of nuts or beans was associated with a 20% lower risk of cognitive decline.
“This is really consistent with a broader body of science that tells us that low-fat, low-sugar, high-vegetable diets in general are what’s actually best for our brain health,” said Dr. .Heather Snyder of the Alzheimer’s Association. vice president of medical and scientific relations.
The study adds to a growing body of research showing that processed foods can lead to health problems across the board.
“Processed red meat has also been shown to increase the risk of cancer, heart disease and diabetes,” said study lead author Yuhan Li, research assistant in the Channing Division of Network Medicine at Brigham and Women’s Hospital, in a statement.
“It can affect the brain because it contains high levels of harmful substances such as nitrites (preservatives) and sodium.”
Carrillo noted that unprocessed red meats — such as ground beef or steak — were not associated with the same cognitive damage in the study.
“When it is unprocessed, in moderation, red meat is acceptable,” she said.
Uma Naidoo, a psychiatrist and director of nutritional and lifestyle psychiatry at Massachusetts General Hospital, said the size and duration of the study strengthened the results. She noted, however, that the results were observational and therefore do not show that eating processed red meat definitively causes dementia.
Snyder also acknowledged that while the study, which was conducted on a mostly white, higher socioeconomic group of healthcare professionals, may not represent the broader U.S. population, it still points in the general direction of reducing processed red meat intake. as a way to improve brain health.
What to Eat Instead of Processed Red Meat
One of the main conclusions of Naidoo’s study was that people should look for fresh, whole foods as much as possible.
“The less processed, the better,” said Naidoo. “Good portions of vegetables and fruits bring fiber, nutrients, minerals and vitamins to the body and brain.”
She pointed to to look for showing that fresh, whole food diets are associated with longer life expectancy and reduced health problems.
Naidoo also offered suggestions for people who don’t have regular access to fresh, whole foods. Canned fish and beans, as well as frozen vegetables, can be affordable and widely accessible sources of protein and other nutrients for people looking for alternatives to processed red meat. Canned beans can be drained and rinsed to reduce sodium content, and frozen vegetables can serve as whole foods because they are quickly frozen at the peak of ripeness. Still, Naidoo recommends looking for low-sodium options for anyone who decides to add these foods to their diet.
Yian Gu, associate professor of neurological sciences at Columbia University Medical Center in New York City, said a healthy diet is just one part of a healthy lifestyle to avoid dementia.
“Not only do you need to eat fresh, healthy food, but you also need a healthy lifestyle – enough sleep, exercise, social contact and leisure activities. All of these things work together for better health conditions,” Gu said.
Carrillo agreed. “It’s important to remember that these decisions, even if they seem small, have long-term impacts,” she said. “These are things we have to continually think about because we live longer and we want to be as healthy as possible as we live longer,” she said.
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