eat less cured meats and more beans to protect yourself from illness

Consumption of red meat and cold meats is associated with an increased risk of cancer, cardiovascular disease and type 2 diabetes. And a new study highlights another possible harmful effect on health: a risk for the brain.

Researchers analyzed data from more than 133,000 people followed for 40 years. They observed that consuming even small amounts of processed meats, such as two slices of bacon or a hot dog per day, was associated with a 13% increased risk of dementia such as Alzheimer’s diseasecompared to eating none or very little, less than three times a month.

Remember that processed red meats are often made from beef or pork and salted, smoked or dried. This includes cold cuts, but also corned beef and dried beef.

The effects of red meat on the brain

Researchers believe that high levels of salt, saturated fat, and additives like nitrites in cured meats and other processed meats could explain these results.

What about unprocessed red meat like steaks or pork chops? The researchers did not notice a significant difference in dementia. However, people who eat it every day indicated in questionnaires, have more memory problems than those who consumed small quantities.

When we talk about red meat, this includes beef, but also veal, pork, lamb and horse. Conclusion, for the health of your brain, it is better to avoid sausages and salami. This is the message that the researchers wish to convey. They encourage people to limit their consumption of red meat, because excess is bad for the heart and certainly also for the brain, and especially avoid cold meats.

Consuming more dried vegetables is beneficial

It is advisable to alternate the different sources of protein, and to increase the proportion of vegetable proteins, by consuming at least twice a week, legumes, such as beans, lentils, broad beans, chickpeas.
In the study, researchers found that replacing processed red meat with legumes, fish, chicken or nuts reduced the risk of dementia.

This is consistent with previous research showing that a diet not too fatty or too sweet, favoring unprocessed foods, and rich in plants, fruits, vegetables, whole grains and legumes, is better for brain health.

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