While Red Meat Increases the Risk of Dementia, Nuts and Beans May Offer Protection.
A higher risk of dementia has been associated with consuming at least one-quarter serving of processed red meats per day, such as hot dogs, lunch meat, and bacon.
This conclusion was drawn from a comparison with people who consume less than one-tenth of a serving daily, or roughly three servings per month, at the Alzheimer's Association International Conference in Philadelphia on July 31.
Dementia is a general term used by the Alzheimer's Association to characterize a loss of cognitive functions, such as memory, language, and problem-solving skills, that is severe enough to impair with daily functioning. When brain cells sustain damage and lose their ability to function, a neurodegenerative disease results.
Red meat processing increases dementia risk.
The researchers looked at more than 130,000 participants in the Nurses' Health Study and Health Professionals Updates Study to see how processed red meat affected dementia risk.
Following them for up to 43 years, they discovered that 11,173 of them had developed dementia.
The food-frequency questionnaires, which were administered every two to four years, allowed researchers to monitor the eating habits of study participants. The questionnaires inquired about the frequency of consumption of specific foods, such as processed red meats and different types of nuts and legumes.
A 14% higher risk of dementia was observed in those who consumed at least one-quarter of a serving of processed red meat per day as opposed to those who consumed less than one-tenth of a serving.
Conversely, replacing processed red meat with nuts and legumes was linked to a 20% decreased risk of dementia and a reduction in the number of years that cognitive aging occurs.
These results demonstrate how a varied diet can lower the risk of cognitive deterioration.
Why could dementia be caused by processed red meat?
The study's unaffiliated psychiatrist Sham Singh, MD, of Winit Clinic outlined the potential pathways that could explain the association between packaged red meat and dementia risk. He explained that one way that these meats might be involved is through the saturated fat and cholesterol they include in dishes like bacon and sausages.
According to Singh, consuming too much saturated fats can cause cholesterol plaques to accumulate in the arteries, which can worsen atherosclerosis and reduce flow of blood to the brain (Healthline).
"Inflammation and vascular damage throughout the body, including the brain, are related to these conditions."
Singh continued, "Dementia can be caused by vascular dysfunction and chronic inflammation."
Lastly, he talked about how high-temperature meat cooking, such as grilling, frying, or broiling red meat, can result in the formation of toxic substances including polycyclic aromatic hydrocarbons (PAHs) and heterocyclic amines (HCAs).
Consistent was also Varsha Khatri, a Prowise Healthcare certified nutritionist who was not engaged with the study. She added that preservatives and chemicals like nitrates and nitrites, which are present in processed red meats, can combine to generate potentially hazardous chemicals in the body that may also raise the risk of dementia.
Legumes and nuts may protect brain function
As the study showed, switching to legumes and nuts in place of processed red meat may reduce your risk of dementia.
Important minerals and antioxidants included in nuts and beans promote brain function, according to Vashtri.
She pointed out that these meals provide good fats, such as omega-3 fatty acids. They help keep the brain's cell membranes in good condition and have anti-inflammatory properties.
Increasing your intake of legumes and nuts
Vashtri suggested starting cautiously as you include more nuts and legumes in your meals so that you can enjoy the benefits of eating more of these foods.
Among the doable actions you can do are:
incorporating more plant-based meals into your weekly menu; swapping out the red meat in your dishes for beans; snacking on nuts; and creating new recipes that incorporate legumes and nuts
Vashtri concludes by advising you to complete your studies and to be ready to create meals with these components.
"Become aware of the health benefits that come with beans and nuts, and then make sure you have enough on hand for when you need to cook or have a snack."