Swap red meat for them.
A recent study has found that consuming at least a quarter serving of processed red meat daily, such as bacon or bologna, is linked to an increased risk of developing dementia compared to eating less than a tenth of a serving daily. The research, presented at the Alzheimer’s Association International Conference (AAIC) 2024, suggests that replacing processed red meat with nuts and legumes could lower dementia risk.
The study tracked over 130,000 participants from the Nurses’ Health Study and Health Professionals Follow-Up Study for up to 43 years, identifying 11,173 cases of dementia. Participants’ diets were assessed periodically through food-frequency questionnaires that inquired about their intake of processed meats and plant-based foods like nuts and legumes. The findings indicated that those consuming more processed red meat had a 14% higher risk of dementia, and each additional serving of such meat was associated with an increase in cognitive aging, measured as years of cognitive decline.
Replacing one daily serving of processed red meat with a serving of nuts or legumes was linked to a 20% lower risk of dementia and a reduction of about 1.37 years in cognitive aging. However, the study did not find a significant association between unprocessed red meat and dementia risk. The researchers noted that while diet plays a role in cognitive health, no single food or ingredient has been proven to prevent or treat dementia effectively.
Experts like Heather Snyder from the Alzheimer’s Association and Megan Hilbert, a registered dietitian, supported the study’s findings, emphasizing the broader implications of diet on cognitive health. Snyder noted the established risks of processed meats and their harmful substances, while Hilbert highlighted the potential neuroprotective benefits of substituting processed red meat with healthier options. David Merrill, a geriatric psychiatrist, reinforced the study’s contribution to understanding how dietary choices can influence brain aging and dementia risk.
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