Processed red meat increases dementia risk, finds 40-year study
While red meat is a great source of iron and vitamin B12, there are plenty of health warnings that come with eating too much. Red meat has been linked to type 2 diabetes, bowel cancer, heart disease – and now, dementia.
Here's what the science says.
The research
A large US-based study, published in the journal Neurology, looked at the link between red meat and multiple cognitive outcomes.
The researchers tracked over 133,000 healthcare professionals for more than 40 years. None had dementia at the study’s outset, but by the end over 11,000 participants had developed the condition. The researchers examined their dietary habits and found a strong link between red meat consumption and cognitive decline.
The results
The study revealed that eating processed red meats like bacon, sausages and salami increased dementia risk by 16%.
Just two servings a week raised the risk by 14%, compared to those who ate processed meat less frequently. On the flip side, replacing red meat with protein from nuts, tofu or beans reduced dementia risk by 19%.
Cutting back on red and processed meats also lowered the risk of death from cancer and heart disease. Researchers estimated nearly one in ten deaths could have been prevented if participants consumed less than 42 grams of red meat daily (less than half a serving).
What does this mean for us?
Ditching red and processed meats could have a huge impact on your long-term health. But, while research shows that the high levels of saturated fat, cholesterol and salt in red meats contribute to heart disease, diabetes and inflammation – conditions closely tied to Alzheimer’s and dementia – you don’t have to give it up completely (remember, it's a useful source of iron and B12).
Our advice? Limit how much red meat you eat – and don’t exceed the government guidelines of no more than 70 grams of red meat a day, or 490 grams a week.
And if you’re looking to protect your brain and slow cognitive ageing? Research shows that swapping in ‘good fats’ from nuts, fatty fish, olive oil, and avocado can help.
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