A recent study published in the medical journal of the American Academy of Neurology has found that consuming large amounts of red meat, particularly processed red meat, may increase the risk of cognitive decline and dementia. The study, led by researcher Dong Wanga, highlights the detrimental effects of high saturated fat intake, which has been previously linked to type 2 diabetes and heart disease both factors known to contribute to reduced brain health.
The study analyzed data from 133,771 individuals with an average age of 49 who did not have dementia at the beginning of the research. Participants were followed for up to 43 years, during which 11,173 individuals developed dementia. The participants maintained a food diary every two to four years, documenting their daily consumption of various foods, including red meat.
Researchers categorized processed red meat such as bacon, hot dogs, sausages, salami, and bologna separately from unprocessed red meat like beef, pork, lamb, and hamburger. The study divided participants into three groups based on their daily intake of processed red meat: low consumption (fewer than 0.10 servings per day), medium consumption (0.10 to 0.24 servings per day), and high consumption (0.25 or more servings per day).
After adjusting for variables such as age, sex, and other dementia risk factors, the study found that participants who consumed high amounts of processed red meat had a 13% greater risk of developing dementia compared to those who consumed the least. In contrast, the study did not find a significant link between unprocessed red meat and dementia risk when comparing individuals who ate less than half a serving per day to those who ate more than one serving per day.
In a separate analysis of 43,966 participants with an average age of 78, the study examined subjective cognitive decline, where individuals self-reported memory and thinking problems. Findings revealed that those consuming 0.25 servings or more per day of processed red meat had a 14% higher risk of subjective cognitive decline compared to those who consumed less than 0.10 servings per day. Additionally, participants who consumed one or more servings of unprocessed red meat daily had a 16% higher risk of subjective cognitive decline.
The study further examined objective cognitive function in a group of 17,458 women with an average age of 74. Results showed that higher consumption of processed red meat was linked to faster brain aging in global cognition.
Encouragingly, the study found that replacing processed red meat with healthier alternatives could lower dementia risk. Substituting one serving of processed red meat per day with nuts and legumes reduced dementia risk by 19%, while replacing it with fish led to a 28% lower risk. A similar substitution with poultry resulted in a 16% lower risk.
Supported by the National Institutes of Health, this study underscores the importance of dietary choices in maintaining long-term brain health. Reducing processed red meat intake and opting for healthier protein sources may be a crucial step in preventing cognitive decline as individuals age.
