Red meat is packed with protein, iron, and other key nutrients, but a recent study suggests it might increase the risk of dementia. However, some medical experts are questioning the validity of these claims.
Research conducted by Harvard T.H. Chan School of Public Health and Mass General Brigham found that consuming processed red meat daily could raise the risk of dementia by 13%, according to a press release. It was also linked to a 14% higher chance of subjective cognitive decline and accelerated brain ageing.
Lead researcher Yuhan Li from Harvard T.H. Chan School of Public Health told Fox News Digital, “The results align with our hypothesis, showing that higher intake of red meat, especially processed meat, is associated with an increased risk of dementia and cognitive decline.”
The study identified an elevated risk in individuals consuming at least a quarter of a serving of processed meats daily. This amount is roughly equivalent to one hot dog, two slices of bacon, or one and a half slices of bologna.
Researchers suggested that making simple dietary swaps could reduce this risk. For example, replacing one daily serving of processed red meat with nuts or legumes might lower dementia risk by 19%. Substituting it with fish could cut the risk by 28%.
The study analyzed data from 133,771 participants over a 40-year period. Of these, 11,173 individuals were diagnosed with dementia. The data was sourced from the Nurses’ Health Study (NHS) and the Health Professionals Follow-Up Study (HPFS), which tracked dietary habits and health outcomes.
Funded by the National Institutes of Health, the research was published on January 15 in Neurology and was also presented at the Alzheimer’s Association International Conference (AAIC) in 2024.
Reactions from Experts on Red Meat and Dementia
Dr. Marc Siegel, clinical professor of medicine at NYU Langone Health and senior medical analyst for Fox News, weighed in on the findings. He noted, “There are reasons to believe that excessive red meat consumption, particularly processed varieties like bacon and ham, could contribute to dementia through inflammation and neuroinflammation.”
Siegel also highlighted that red meat might lead to weight gain and obesity, which are known to increase inflammation and, in turn, dementia risk. Additionally, he pointed out that heart disease—a condition often associated with red meat—can also heighten the likelihood of dementia.
Theresa Gentile, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics in New York, added that previous research links processed red meat to type 2 diabetes and cardiovascular disease, both of which are tied to cognitive decline.
“This was a large, long-term study that adjusted for various factors and still found consistent links between processed red meat consumption and cognitive decline,” Gentile told Fox News Digital.
Some experts believe the issue may be related to ultra-processed foods in general rather than red meat alone. Heather M. Snyder, Ph.D., senior vice president of medical and scientific relations at the Alzheimer’s Association, pointed out that studies have shown diets high in ultra-processed foods negatively impact brain health.
For instance, a 2022 AAIC report found that people consuming large amounts of ultra-processed foods experienced a 28% faster decline in cognitive function, including memory and verbal fluency.
Snyder emphasized that it’s unlikely any single food significantly affects Alzheimer’s or other dementias. “There’s no one food or ingredient proven to cause, prevent, or cure Alzheimer’s,” she stated.
Potential Study Limitations
Dr. Siegel noted that the study’s observational nature means no definitive conclusions can be drawn. “We need double-blinded, randomized trials to establish more concrete evidence,” he said.
Yuhan Li also acknowledged the study’s limitations. She explained that participants, who were largely health professionals with higher education and income levels, may not represent the general population. Furthermore, as an observational study, it’s possible that other factors influenced the results.
Dr. Ken Berry, a family physician and diabetes expert in Tennessee, raised concerns about “healthy user bias” potentially skewing the findings. In a YouTube video, he explained, “Those who eat less processed meat and red meat often engage in healthier lifestyle habits, such as regular exercise, not smoking, and limiting alcohol consumption.”
Berry also pointed out that regular exercise and a diet rich in whole, unprocessed foods have consistently been shown to lower dementia risk, a claim he believes most nutrition experts would agree on. However, he expressed scepticism about any direct link between red meat and dementia.
Dietary Recommendations for Red Meat
Gentile recommended minimizing processed red meat intake, including foods like bacon, sausage, hot dogs, and deli meats, to less than a quarter of a serving per day. She suggested healthier protein options such as fish, nuts, legumes, and chicken.
“A balanced diet with a variety of protein sources is essential,” Gentile said. “If your diet includes a lot of processed red meat, consider swapping some servings for beans, fish, or chicken.”
She also encouraged including brain-healthy foods in daily meals, such as fruits, vegetables, whole grains, and healthy fats. The Alzheimer’s Association has long advocated for a balanced diet to support cognitive health, emphasizing less processed options to ensure the body receives essential nutrients.
Berry, who follows a largely meat-based diet, noted that the best diet varies for each individual based on factors like age, genetics, metabolism, and gut health. “A proper human diet can range from low-carb with vegetables and nuts to stricter approaches like keto or even carnivore,” he said in his video. He emphasized that dietary choices should be tailored to suit each person’s specific needs.
