Does Eating Bacon Really Increase Dementia Risk? Experts Weigh In
It's a sad day for bacon lovers (me). A recent study published in the medical journal Neurology found that those who consume bacon — and other processed red meats like hot dogs and sausages — have an increased risk of developing dementia and reduced cognitive function later in life compared with those who don't.
"Dietary guidelines tend to focus on reducing risks of chronic conditions like heart disease and diabetes, while cognitive health is less frequently discussed, despite being linked to these diseases," notes the study's corresponding author Daniel Wang, MD, ScD. Indeed, there is a strong connection between diet and brain health, as this study underscores.
Over the course of more than 40 years, researchers followed almost 134,000 people, beginning at an average age of 49, and analyzed their health and lifestyle every two to four years. In particular, the researchers found that people who consumed a daily average of a quarter of a 3 0z. serving (or more) of processed red meats — this equates to one hot dog, two slices of bacon, or 1.5 slices of bologna, for example — were 13% more likely to develop dementia than those who ate less. Additionally, those who consumed more processed meat were found to cognitively age faster than their non-processed meat eating contemporaries.
While this might seem like a punch to the gut for BLT lovers, cheeseburger fans can rest a little easier, at least in this regard. Unprocessed red meat was not found to have a significant association with dementia, however, those who ate unprocessed red meat had a 16% higher risk of having what is referred to as subjective cognitive decline, or self-reported memory issues, than those who ate minimal amounts.
Bacon has never been touted for its health benefits so it doesn't come as a total shock that there are other pitfalls to enjoying this crispy treat.
Dr. Joel Salinas, chief medical officer of Isaac Health, who is not associated with the study, tells Delish that the preservatives and additives found in processed meats may be the bigger concern, rather than the red meat itself. These include things like nitrates, sodium, and unhealthy fats, explains registered dietician Naria Le Mire, MPH, RD. "I always tell my patients that processed red meats can also negatively impact the gut microbiome by promoting inflammation and reducing beneficial bacteria, which may further contribute to cognitive decline," she says.
Dr. Salinas explains that these high levels of nitrites, nitrates, and sodium can cause both inflammation and oxidative stress in the brain — factors that are linked to neurodegenerative diseases such as dementia and Alzheimer's. "These meats can also affect cholesterol, metabolism, insulin resistance, and vascular health, all of which play a role in cognitive decline," he tells us.
One thing to keep in mind: brain health isn't influenced solely by the food you eat, says integrative licensed nutritionist Lea Wetzell, MS, LN, CNS. "Brain health is influenced by various factors, such as genetics and lifestyle, not just one type of food."
"If you enjoy bacon, perhaps make it an occasional treat rather than a regular part of your diet," Dr. Salinas recommends. "An occasional slice of bacon is unlikely to cause harm, but consistently choosing whole, unprocessed foods over processed meats may help preserve memory and cognitive function as we age."
Finally, here’s some more food for thought: Per the study, you can cut your dementia risk by 20% or more by replacing your side of bacon with proteins like legumes, nuts, or fish.
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