• A new study has found a link between processed red meat and dementia risk.
• However, nuts and legumes appeared to protect against dementia.
• The saturated fat and preservatives in processed meats might contribute to this risk.
• Nutrients found in nuts and legumes, on the other hand, might protect brain health.
• Experts suggest replacing processed red meat with healthier swaps like beans.

Eating at least one-quarter serving per day of processed red meats — such as hot dogs, lunch meat, and bacon — is linked to a greater risk of developing dementia.

This finding, presented on July 31 at the Alzheimer’s Association International Conference in Philadelphia, is based on a comparison with those eating less than one-tenth of a serving per day (equivalent to about three servings per month).

Additionally, the findings of the study suggested that a serving-for-serving replacement of processed red meats with plant foods like nuts, beans and legumes, and peas could help ameliorate dementia risk.

The Alzheimer’s Association describes dementia as an umbrella term for the loss of a person’s cognitive abilities — including memory, language, and problem-solving — that is severe enough to interfere with a person’s day-to-day functioning. This neurodegenerative condition occurs when brain cells become damaged and can no longer function properly.

Processed red meat raises dementia risk

To study how processed red meat influenced dementia risk, the team of scientists examined over 130,000 people who had participated in the Nurses’ Health Study and Health Professionals Follow-Up Study.

After following them for as long as 43 years, they found that 11,173 had gone on to develop dementia.

They were able to track what study participants ate by using food-frequency questionnaires that were done every two to four years. The questionnaires asked about how often people ate a serving of certain foods, including processed red meats and various nuts and legumes.

When the people who ate one-quarter serving or more of processed red meat daily were compared with those who ate less than one-tenth of a serving daily, they were found to have a 14% greater risk of dementia.

Additionally, the team looked at cognition in 17,458 people, finding that each added daily serving of processed red meat was associated with greater cognitive aging when it came to overall function and people’s ability to remember and understand language.

On the other hand, substituting nuts and legumes for processed red meat was associated with a 20% lower risk of dementia as well as fewer years of cognitive aging.

These findings highlight the benefits of a diverse diet to help reduce the risk of cognitive decline.

Why might processed red meat cause dementia?

Sham Singh, MD, a psychiatrist at Winit Clinic, who was not involved in the study, described the possible mechanisms that might underlie the link between processed red meat and dementia risk. He said the saturated fat and cholesterol content in foods like sausages and bacon are one way that these meats could play a role.

“Excessive intake of saturated fats can lead to the buildup of cholesterol plaques in the arteries, contributing to atherosclerosis and impairing blood flow to the brain,” Singh told Healthline.

“This reduction in blood flow can hinder the delivery of oxygen and nutrients to brain cells, potentially accelerating cognitive decline and increasing the risk of dementia.”

Singh further pointed to the cardiovascular impact of red meat consumption.

“According to my observations, the consumption of red meat has been strongly associated with cardiovascular diseases such as hypertension, coronary artery disease, and stroke,” he stated. “These conditions are related to vascular damage and inflammation throughout the body, including the brain.”

Chronic inflammation and vascular dysfunction can contribute to causing dementia, Singh added.

Finally, he discussed how cooking meat at high temperatures, whether you are grilling, frying, or broiling red meat, can form harmful compounds like heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs).

“These compounds are known to induce oxidative stress and inflammation in the body, including the brain,” Singh said. “Oxidative stress contributes to cellular damage and accelerates aging processes, which are implicated in neurodegenerative diseases like Alzheimer’s and dementia.”

Varsha Khatri, a certified nutritionist at Prowise Healthcare, not involved in the study, agreed. She further noted that substances like nitrates and nitrites as well as preservatives found in processed red meats can form potentially harmful compounds in the body that might also increase dementia risk.

Nuts and legumes may preserve brain health

As the study indicated, replacing processed red meat with nuts and legumes could lower your dementia risk.

“Nuts and beans have important nutrients and antioxidants that support brain health,” Vashtri said.

She noted these foods contain healthy fats like omega-3 fatty acids. These are anti-inflammatory and they aid in maintaining healthy cell membranes in the brain.

Vashtri added that the fiber, vitamins, and minerals found in nuts and beans help to improve the health of our heart and blood vessels, which also reduces dementia risk by promoting better blood flow to the brain.

“Moreover, these plant-based foods also abound with polyphenols among other antioxidants needed to fight against oxidative stress; a key cause of dementia development,” she said.

Getting more nuts and legumes in your diet

To reap the benefits of eating more nuts and legumes, Vashtri advised starting slowly as you incorporate more of these foods into your meals.

Some practical steps you can take include:

• replacing the red meat in your recipes with beans
• eating nuts as snacks
• including more plant-based meals in your weekly menu
• making new recipes that feature nuts and legumes

Finally, Vashtri suggests doing your homework and being prepared to use these ingredients in your food preparation.

“Learn about the health advantages provided by nuts and beans then ensure that you have enough stock for when you need to cook or snack on them,” she said.

Takeaway

A new study found that eating more processed red meat was associated with a greater risk for dementia. However, replacing processed red meat with nuts and legumes was linked to a reduced risk for the condition.

Substances found in processed red meat like saturated fat, cholesterol, and preservatives might contribute to dementia risk through various mechanisms. Nuts and legumes contain nutrients that can protect brain and cardiovascular health.

Start slowly and gradually replace the red meat in your diet with nuts and beans to help reduce your risk of cognitive decline.