Research update
As someone who has seen the impact of dementia in my own family, I was intrigued by a recent article titled “Swap bacon or sausages for beans or tofu to cut dementia risk by a quarter, study suggests.” With so many claims about dementia risk floating around, I wanted to dive deeper into what this study really says, especially as this is a topic close to my heart.
Dementia is more common in women after menopause, which suggests that estrogen may play a protective role in brain health. As estrogen levels drop during menopause, this protection might decrease, potentially increasing the risk of dementia.
Researchers analyzed data from two large studies that tracked the health and diets of thousands of participants, every 2-4 years for over nearly four decades. They found that women who ate more than two servings (0.25 servings a day) of processed red meat (like bacon or sausages) per week had a 15% higher risk of dementia compared to those who ate less (<0.1 serving per day). This higher intake was also linked to faster cognitive aging and a greater chance of experiencing memory decline. Even unprocessed red meat was associated with a higher risk of cognitive decline.
One of the most interesting findings was that swapping processed red meat for healthier options like nuts or legumes could lower the risk of dementia and slow down cognitive aging. This gives us practical advice, not just warnings.
While this study is large and offers valuable insights, it’s important to note that it was presented at a conference and hasn’t yet been fully published in a peer-reviewed journal. This means we don’t have all the details about the methods and results. The study also relies on self-reported data, which can be biased, and since it’s observational, it can’t prove that red meat causes dementia. More research is needed to confirm these findings.
Another study from the UK Biobank looked at nearly 500,000 people and found that eating more processed meat, like a slice of ham or two slices of bacon each day, could increase dementia risk by over 40% (Zhang et al. 2021). Interestingly, they found that unprocessed poultry didn’t raise the risk, and unlike the recent study unprocessed red meat might even have a slight protective effect. However, it’s worth noting that dementia can take years to develop, so those already experiencing early cognitive decline (but undetected as dementia at baseline) might opt for processed meats because they’re easier to prepare and eat, which could skew the results.
Processed meat is any meat preserved by smoking, curing or salting or by adding preservatives. Ham, bacon, salami, hot dogs, biltong, beef jerky and sausages are examples of processed meats. A serve is about 85 grams cooked weight
Processed meats contain high levels of harmful substances like sodium, saturated fat, and nitrites, which can increase inflammation and oxidative stress—both of which are linked to dementia. On the other hand, fresh, lean meat provides protein and essential nutrients that might help maintain brain health. So while the evidence isn’t entirely clear, it’s wise to consider these potential risks when making food choices.
Limit Processed Red Meat: Reduce your intake of processed red meats like bacon, sausages, and deli meats.
Choose Healthier Alternatives: Swap processed red meat for nuts, legumes, fish, chicken or other plant-based proteins.
Focus on a Balanced Diet: Incorporate a variety of whole foods, including fruits, vegetables, whole grains, and lean proteins, into your diet.
Stay Informed: As research continues to evolve, keep yourself updated but also be cautious about sensationalized claims.
Zhang H, Greenwood DC, Risch HA, Bunce D, Hardie LJ, Cade JE.Meat consumption and risk of incident dementia: cohort study of 493,888 UK Biobank participants.Am J Clin Nutr. 2021; (doi: 10.1093/ajcn/nqab028.)