Consuming high amounts of red meat—especially processed varieties—may increase the likelihood of cognitive decline and dementia, according to recent research.
Key Takeaways:
- A new study suggests that excessive red meat consumption negatively affects brain health.
- Processed meats such as bacon, sausage, and hot dogs are linked to a higher risk of dementia compared to unprocessed red meats.
- Replacing red meat with alternatives like nuts, beans, poultry, or fish may help reduce cognitive decline.
For individuals who frequently consume red meat, particularly processed varieties such as bacon, sausage, hot dogs, and bologna, the likelihood of experiencing cognitive decline is significantly higher compared to those who consume these foods in moderation. A recent study published in Neurology, the journal of the American Academy of Neurology, provides compelling evidence linking red meat consumption to an increased risk of dementia.
The Impact of Red Meat on Brain Health
Based on data from nearly 130,000 adults, researchers found that diets high in red meat, particularly processed options, may have detrimental effects on brain function. The study aligns with previous findings indicating that red meat, which is high in saturated fat, negatively impacts cognitive health.
“Our findings provide further evidence that higher red meat consumption, especially processed red meat consumption, is associated with higher risk of cognitive decline and dementia,” says Yuhan Li, PhD, an assistant professor of anesthesia at Brigham and Women’s Hospital, a teaching affiliate of Harvard Medical School. “Additionally, our results highlight the benefits of replacing processed red meat with healthier alternatives, such as nuts and legumes, contributing to the development of actionable diet guidance for improving dietary patterns to support cognitive health.”
Higher Red Meat Consumption Tied to Greater Dementia Risk
To examine the connection between red meat intake and dementia, Dr. Li and his research team conducted a long-term study, tracking approximately 134,000 individuals for up to 43 years. Participants, with an average age of 49 at the start of the study, did not have dementia at the outset. Every two to four years, they completed food diaries documenting their dietary habits. By the conclusion of the study, 11,173 participants (8.3 percent) had developed dementia.
Processed meats were defined as products like bacon, hot dogs, sausages, salami, and bologna, while unprocessed red meats included beef, pork, lamb, and hamburger. A single serving was measured at three ounces, roughly equivalent to a deck of cards.
For the analysis, participants were categorized into three groups based on their processed meat consumption. The low-intake group consumed less than one-tenth of a serving per day (approximately three servings per month), the moderate-intake group consumed between one-tenth and one-quarter of a serving per day, and the high-intake group consumed at least one-quarter serving per day (equivalent to two servings or more per week).
The results demonstrated that individuals in the high-consumption group had a 13 percent greater likelihood of developing dementia than those in the low-consumption group. Conversely, when evaluating the impact of unprocessed red meat, researchers found no significant difference in dementia risk between individuals who consumed less than half a serving per day and those who consumed at least one serving per day.
Assessing Cognitive Decline
In addition to dementia risk, researchers evaluated cognitive decline through both subjective and objective measures. Participants self-reported their memory and thinking skills twice during the study, while objective cognitive assessments, including memory, reasoning, and problem-solving tests, were conducted four times throughout the study.
Among the 44,000 individuals in the subjective group, who had an average age of 78, those who consumed at least one-quarter serving of processed red meat daily exhibited a 14 percent higher risk of cognitive decline compared to those who consumed less than one-tenth of a serving per day. Similarly, in the objective analysis, which included 17,000 female participants with an average age of 74, those who consumed more processed red meat showed accelerated brain aging. Specifically, each additional daily serving of processed meat correlated with an estimated 1.61 years of cognitive aging.
Why Is Processed Meat Harmful to the Brain?
The high saturated fat content in both processed and unprocessed red meat is a major contributor to cognitive decline, according to Li. The American Heart Association has long warned that diets high in saturated fat elevate “bad” LDL cholesterol levels and increase the risk of type 2 diabetes, both of which are known risk factors for dementia, as highlighted by the Alzheimer’s Drug Discovery Foundation.
Yuko Hara, PhD, director of aging and Alzheimer’s prevention at the Alzheimer’s Drug Discovery Foundation, notes that the stark difference between processed and unprocessed red meat consumption may be due to additives in processed products.
“Processed meat contains preservatives that are not present in fresh meat, such as nitrites, which can turn into harmful compounds that increase oxidative stress and inflammation,” Hara explains. “Processed meat also has high levels of sodium, which can lead to high blood pressure, a well-established risk factor for dementia.”
Heather Snyder, PhD, the senior vice president of medical and scientific relations at the Alzheimer’s Association, agrees that the heavy processing of meat products may be particularly damaging to brain health.
“For example, a report at the Alzheimer’s Association International Conference (AAIC) 2022 found that people who eat large amounts of ultraprocessed foods have a faster decline in cognition,” Snyder says. “More than 20 percent of daily intake of ultraprocessed foods led to a 28 percent faster decline in global cognitive scores, including memory and verbal fluency.”
Healthier Alternatives to Reduce Risk
The study also explored potential dietary adjustments that could mitigate the risks associated with processed red meat consumption. Researchers discovered that substituting one daily serving of processed red meat with a serving of nuts or beans was linked to a 19 percent lower risk of dementia and 1.37 fewer years of cognitive aging.
Swapping processed red meat for fish resulted in a 28 percent lower risk of dementia, while replacing it with chicken correlated with a 16 percent reduction in dementia risk.
Rebecca Beaudoin, RDN, a nutrition therapist with Nebraska Medicine in Omaha, emphasizes the importance of incorporating more plant-based foods into one’s diet.
“We know that increasing the consumption of plants is associated with greater health,” Beaudoin states. “As we increase our consumption of fruits, veggies, beans, and whole grains, we increase both our fiber intake, which is anti-inflammatory, and phytochemicals, natural substances that can help protect against cell damage.”
Bottom Line
The evidence presented in this study reinforces the growing body of research highlighting the adverse effects of excessive red meat consumption on cognitive function. While the occasional consumption of red meat may not be detrimental, regular intake, particularly of processed varieties, appears to heighten the risk of dementia and accelerate cognitive decline. Fortunately, adopting a diet rich in plant-based foods, lean proteins, and whole grains can help mitigate these risks and promote long-term brain health. By making mindful dietary choices, individuals can take proactive steps toward preserving cognitive function and overall well-being.