The impact of our food choices goes far beyond weight management, with recent research highlighting a potential link between diet and cognitive health.

While the effects of certain foods on our long-term brain function have been debated for years, a new study has brought fresh insights into what might be contributing to accelerated cognitive decline.

The findings have left experts rethinking everyday habits and the consequences they may have on our minds over time.

Recent research revealed that cutting down on red meat, especially processed varieties, could have significant benefits for your health, including your brain.

A study published in Neurology found that people consuming a quarter of a serving or more of processed red meat daily had a 13 per cent higher risk of developing dementia.

This was compared to those who ate less than one-tenth of a serving.

Processed red meat is linked to higher dementia risk. Image source: Pexel/mali maeder

Processed meats, such as bacon, bologna, and hot dogs, were identified as having a notable link to dementia.

In this study, a serving was considered about 85 grams, which roughly equates to two slices of bacon, 1.5 slices of bologna, or one hot dog.

The study also showed that those who ate an extra daily serving of processed red meat had brain ageing accelerated by an average of 1.6 years.

While researchers noted that the study was observational, they couldn't definitively prove that processed meats directly caused dementia.

‘Large, long-term cohort studies are essential for investigating conditions like dementia, which can develop over decades,’ said Dr Daniel Wang, an assistant professor at the Harvard T.H. Chan School of Public Health.

The research team plans to continue investigating the connection between processed meats and cognitive decline.

Dr Mingyang Song, an associate professor of clinical epidemiology and nutrition at Harvard T.H. Chan School, stated that the relationship between red meat and cognitive health hasn’t been thoroughly studied.

However, it is connected to a range of other health risks.

Processed red meat, in particular, was found to be the most concerning due to its high salt, heme iron, and harmful additives used in processing, according to Dr Song.

‘Also, the inflammatory response and metabolic disturbances (eg, insulin resistance) associated with high red meat consumption may also play a role,’ he added.

The study involved more than 133,000 participants, with an average age of 49, from the Nurses' Health Study and the Health Professionals Follow-Up Study.

These participants provided detailed health data over a period of 43 years, which included regular dietary surveys.

Over the study period, more than 11,000 participants were diagnosed with dementia.

The mechanisms behind the link between red meat and cognitive health remain unclear.

However, Dr Song explained that red meat is known to be high in saturated fat, which can damage the nervous system and worsen cognitive decline.

Processed red meat also contains substances such as nitrites, N-nitroso compounds, and sodium, which have been associated with cognitive decline, added study lead author Yuhan Li.

Nitrites, used in curing meats, have long been linked to health concerns, while N-nitroso compounds, found in cured meats, are associated with cancer.

‘This study emphasises how the food you eat affects the way your brain ages,’ Dr Wang said.

While current dietary guidelines tend to focus on chronic conditions like heart disease and diabetes, cognitive health is often left out of the conversation.

He pointed out that this is despite its connection to these conditions.

‘I hope our results encourage greater consideration of the connection between diet and brain health,’ he said.

The research suggests that limiting red meat could be an important factor in maintaining long-term health.

Replacing red meat with plant-based protein sources like nuts and legumes was linked to a 19 per cent lower risk of dementia and a reduction of 1.37 years in cognitive ageing.

The American Institute for Cancer Research recommends limiting red meat intake to three portions per week and cutting back on processed varieties.

Dr Song also stressed that while cutting back on red meat could be helpful, the overall quality of one's diet should be the main focus.

For those looking to make more nutritious choices, the Mediterranean diet could be a great option.

This diet emphasises the consumption of fruit, vegetables, grains, olive oil, nuts, and fish, while promoting social connection and physical activity.

Key Takeaways

• Recent research suggests that diet plays a significant role in cognitive health, with a focus on the potential impacts of red meat consumption, especially processed varieties.
• A study published in Neurology found that consuming a quarter of a serving or more of processed red meat daily could increase the risk of dementia by 13 per cent, with additional links to accelerated brain ageing.
• Experts pointed out that processed red meat's high salt, heme iron, and additives could contribute to cognitive decline, though the mechanisms are still unclear.
• The study recommends limiting red meat and replacing it with plant-based proteins, such as nuts and legumes, which were associated with a lower risk of dementia and slower cognitive ageing.

Have you considered adjusting your red meat intake for the sake of your long-term health? Share your thoughts with us in the comments below!

 

[Wandiwa]

In this study, a serving was considered about 85 grams, to me that's a FREE sample.

 

[Sherril54]

We have already cut down on red meat, it`s expensive and not always a guarantee to have a good piece of meat. We have have not replaced it with "plant based meat", but fish, like canned tuna and salmon, chicken and egg type meals like omlettes or quiche. We have a variety of foods, its always interesting and don`t forget vegetables or salads I only buy food on special. You have to be creative, everything is going up in price!

 

[Tipsy]

That statement is a total croc of shit... this has to be more false information from big pharma... The cause of Dementia/Alzheimer's is the lack of or to low of Cholesterol.... Now I dont give shit if anyone believes me or not but I will not stop eating grass fed beef and I will not be taking ANY Cholesterol lowering medications and that way I will be staying healthy.

 

[Glucose]

The heading on this article is misleading. Was the article written by a VEGAN? They constantly say "red meat" when the damage they're referring to is caused by PROCESSED red meat - there is a big difference.
The harm caused by eating too much processed red meat has been well documented, whereas eating good quality (esp grass fed) red meat is necessary for good health.

 

[Veggiepatch]

Try kangaroo meat (fillets, mince and sausages) if you want an alternative to traditional red meats.

Be warned! It has a narrow cooking time window. Get it wrong or you will end up with a bloody mess or "meat" fit for shoe soles.

 

[Littleboy8]

We have already cut down on red meat, it`s expensive and not always a guarantee to have a good piece of meat. We have have not replaced it with "plant based meat", but fish, like canned tuna and salmon, chicken and egg type meals like omlettes or quiche. We have a variety of foods, its always interesting and don`t forget vegetables or salads I only buy food on special. You have to be creative, everything is going up in price!

Wow I shop at woollies and if I only bought food on special I’d be a fat diabetic

 

[Veggiepatch]

Wow I shop at woollies and if I only bought food on special I’d be a fat diabetic

You? Fat? Never!

 

[Luckyus]

Want to protect your brain? Here's how much red meat experts say you should eat.​

I wish the government improved aged pensions so that we could afford to buy the bastard?​

 

[natalielocket]

We have already cut down on red meat, it`s expensive and not always a guarantee to have a good piece of meat. We have have not replaced it with "plant based meat", but fish, like canned tuna and salmon, chicken and egg type meals like omlettes or quiche. We have a variety of foods, its always interesting and don`t forget vegetables or salads I only buy food on special. You have to be creative, everything is going up in price!

I don`t eat meat, don`t like it and never have, but don`t have a problem cooking for Family with meat. Plant Based meat is full of additives etc, is probably worse for you than meat. Tofu, falafel, legumes etc can replace meat, but certainly not that pretend meat.

 

[Radiant]

I wish I could afford to limit my intake. There are always various reasons viewed as being accelerators for dementia. No one has yet demonstrated the link. When they do it will be fantastic because this dreadful disease affects so many including my husband. So important to continue with research on this

 

[Sherril54]

I wish I could afford to limit my intake. There are always various reasons viewed as being accelerators for dementia. No one has yet demonstrated the link. When they do it will be fantastic because this dreadful disease affects so many including my husband. So important to continue with research on this

There has been so many views regarding the development of dementia, I don`t wear a deodorant with aluminium in it because of the possible link to dementia. Air pollution, high blood pressure, genetics, smoking, to much alcohol, could cause it, now we are finding too much red meat and preserved foods. I don`t think anyone realy knows how or what is the real cause. I have a relative who recently developed dementia only 70 yr , he had a shock diagnosis of bowel cancer and soon after his dementia began. Could it be linked to stress, or illness. Who realy knows?. I think the best thing to to do is, look after is your mental health and try to be a happy as possible and enjoy life. Eat meat, if you can afford it and get on with life. It must be a strain on you I do hope there is an answer soon.