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What other experts are saying
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One expert who was not involved in the new research, Yian Gu, an associate professor of neurological sciences at the Columbia University Irving Medical Centre, says the study and its findings are “very important”.
She says that it’s often difficult for people to change their longtime dietary habits. But encouraging people to make slight changes – like cutting back on their intake of processed red meat – could lead to significant health benefits. In her own studies, Gu has found that eating more fruits, vegetables, fish, nuts, whole grains and legumes is associated with less brain atrophy as people get older.
Why processed meats may affect brain health
There are a number of reasons why bacon, salami, sausages and other processed red meats could be detrimental to brain health, Wang says.
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He pointed out that cured meats typically contain a lot of sodium, which can increase blood pressure and cause vascular problems that have an impact on the brain. They contain nitrites, nitrates and other preservatives and chemical additives that can cause oxidative stress.
They contain a lot of saturated fat, which can increase cholesterol levels and disrupt the function of neurons in the brain and nervous system. Some research suggests that diets high in saturated fat might also reduce levels of brain-derived neurotrophic factor, a protein that can trigger the growth of new brain cells.
Eating for better brain health
Wang says he recommends that people try to reduce the amount of processed red meat in their diets and replace it with other proteins. “There’s quite a range of healthier options for you,” he says. “You can replace it with chicken, fish, nuts, low-fat dairy and legumes.”
The benefits of making these substitutions are well documented, Wang says. Studies show that people who eat seafood regularly are less likely to develop Alzheimer’s disease and dementia, likely because seafood is high in omega-3 fatty acids, which promote brain and cardiovascular health. Nuts and seeds are rich sources of unsaturated fats. Like beans, lentils and legumes, they are also high in fibre and polyphenols. Studies show that nuts and seeds can improve blood sugar metabolism and protect against type 2 diabetes, a risk factor for dementia.
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