People who consume at least 1/4 of processed red meat (such as pork) daily (about 2 servings per week) have a higher risk of developing dementia than those who consume less than 1 serving, according to a new scientific study. / 10 of a daily serving equals about 3 servings per month.
Research also suggests that replacing a serving of processed red meat with nuts and legumes such as beans and peas can help reduce the risk of dementia. The study authors recently presented their findings at the Alzheimer’s Association International Conference (AAIC) 2024.not yet posted online.
However, they caution that while a heart-healthy diet may help reduce the risk of cognitive decline and dementia, there is no direct evidence that any food or ingredient can prevent or treat Alzheimer’s disease or other forms of dementia.
Dementia and processed red meat
To examine how processed red meat affects dementia risk, researchers looked at data from more than 130,000 people who participated in the Nurses’ Health Study and the Health Professionals Follow-up Study. After following them for 43 years, they found that 11,173 people developed dementia.
They were able to track what the participants ate using food frequency questionnaires conducted every two to four years. In the questionnaires, participants answered how often they ate a serving of certain foods, including processed red meat and various nuts and legumes.
People who ate a quarter of a serving or more of processed red meat a day were found to have a 14% higher risk of dementia, compared to those who ate less than a tenth of a daily serving.
In addition, the research team looked at the cognitive function of 17,458 people and found that adding processed red meat daily was associated with greater cognitive aging in terms of general functioning and people’s ability to remember and understand language. On the other hand, replacing processed red meat with nuts and legumes was associated with a 20% reduction in dementia risk, as well as a reduction in cognitive aging.
Nuts and legumes are good for the brain
Replacing processed red meat with nuts and legumes may reduce the risk of dementia, research suggests. This may be because nuts and legumes are high in nutrients and antioxidants that support brain health.
According to a study published in the National Library of Medicine nut consumption is associated with better cognitive performance, and the greatest benefits are seen in those with the highest long-term total nut intake
In addition, beans are rich in B vitamins, which are important for brain function. According to experts at the Cleveland Clinic, these vitamins help produce energy, facilitate communication between cells, and help form healthy red blood cells.