A new study published in the journal Neurology has found a significant link between the consumption of processed red meat and an increased risk of dementia, as well as accelerated brain aging, CNN reports.
The research suggests that reducing red meat intake, particularly processed varieties, could have substantial benefits for long-term cognitive health, as well as overall well-being.
The study, which analyzed data from over 133,000 participants over a 43-year period, found that individuals who consumed a quarter of a serving or more of processed red meats daily, such as bacon, bologna, and hot dogs, had a 13% higher risk of developing dementia compared to those who ate less than one-tenth of a serving. A typical serving of red meat was defined as approximately 3 ounces, equivalent to two slices of bacon, 1.5 slices of bologna, or one hot dog.
Researchers also found that each additional daily serving of processed red meat was associated with an average of 1.6 years of accelerated brain aging. While the study was observational and couldn’t definitively prove causation, it established a strong association between processed red meat consumption and adverse cognitive outcomes.
The precise mechanisms behind this association are still being investigated. However, experts suggest that the high saturated fat content and the presence of organic compounds linked to cardiovascular disease in red meat may contribute to nervous system damage and cognitive decline. Moreover, processed red meats often contain high levels of nitrites, N-nitroso compounds, and sodium, all of which have been linked to negative health outcomes, including cognitive decline and cancer.
The study also offered a glimmer of hope: replacing red meat with plant-based protein sources like nuts and legumes was associated with a 19% lower risk of dementia and 1.37 fewer years of cognitive aging.
The American Institute for Cancer Research currently recommends limiting red meat consumption to three portions per week and minimizing the intake of processed red meat. Health experts suggest considering a more nutrient-dense approach, such as the Mediterranean diet, which emphasizes fruits, vegetables, grains, olive oil, nuts, seeds, and occasional fish, alongside social connection and physical activity.
Lead author, Yuhan Li, a research assistant in the Channing Division of Network Medicine at Brigham and Women’s Hospital in Boston, further highlighted the health risks associated with nitrites and N-nitroso compounds, commonly found in cured meats.
