Three Daily Foods Longevity Experts Warn Against: Linked to Dementia Risk
The Link Between Diet and Dementia
There’s a growing buzz around certain foods that claim to enhance brain function and prevent dementia. From spicy foods to berries and supplements, these “brain food” trends are often seen on social media and online platforms. But can specific foods or diets really help prevent dementia? While there isn’t a single “anti-Alzheimer’s diet,” research suggests that lifestyle changes, including dietary adjustments, could reduce the risk of developing dementia.
Dementia is the UK’s leading cause of death, yet up to four in 10 cases may be preventable through simple lifestyle changes. Conditions like heart disease, high blood pressure, obesity, and diabetes — which affect millions in the UK — are known to increase the risk of age-related cognitive decline. Experts emphasize that while you don’t need to overhaul your diet overnight, making small changes can have a significant impact.
Here are some foods that experts recommend cutting back on and why:
Fizzy Drinks: A Hidden Risk
Fizzy drinks, such as Coca-Cola or Sprite, have long been associated with weight gain and dental issues. However, emerging research also links them to an increased risk of dementia. Dr. Oliver Shannon, a lecturer in nutrition and ageing at Newcastle University, explains that this might be due to their effects on blood glucose and insulin levels, or indirectly by increasing the risk of obesity — a known dementia risk factor.
A study found that individuals who consumed two or more sugary drinks per day had a 34% higher risk of dementia compared to those who drank none. Sweetened beverages include not only fizzy drinks but also squash and cordial. Even tea and coffee can fall into this category if sugar is added.
In September, Brazilian researchers tracked the dietary habits of nearly 13,000 adults and discovered that higher consumption of ‘added sugars’ — even just one can of diet fizzy drink daily — was linked to a 62% higher risk of brain aging. This equates to roughly 1.6 years of aging. The risk was particularly heightened in those with diabetes, who often use artificial sweeteners as sugar substitutes.
Brain aging can affect memory, attention, and multitasking, increasing the likelihood of neurodegenerative diseases like dementia. The NHS reports that over 20% of added sugar in adult diets comes from soft drinks and fruit juice, with even higher percentages for children aged 11 to 18.
While natural sugars in fruits and dairy come with beneficial nutrients, the sugar in soft drinks is essentially empty calories.
Processed Meat and ‘Fake’ Meat
Processed meats, such as sausages, bacon, salami, chorizo, ham, hot dogs, canned meat, and patés, are also on the list of foods to avoid. These meats are treated with chemical preservatives like nitrates to extend shelf life. When consumed, nitrates can convert into harmful substances called N-nitroso chemicals (NOCs).
Dr. Shannon notes that eating processed meats has been linked to a higher risk of dementia and a greater decline in cognitive functions with age. These associations may be due to negative impacts on blood pressure, cholesterol levels, and the formation of harmful compounds.
Most of the evidence linking processed meats to dementia comes from observational studies, so it doesn’t prove causation. However, there are biologically plausible mechanisms connecting their consumption to increased dementia risk. Experts suggest replacing processed meats with pulses, white meat, or fish.
The rise in vegan alternatives has led to a surge in plant-based sausages, burgers, and bacon. However, these products are often highly processed, containing emulsifiers, stabilizers, flavor enhancers, and artificial colorings. They can also be high in salt, sugar, and fat, which Britons are advised to limit.
Sweets and High Sugar Treats
Sugary sweets, pastries, and chocolate are rich in free sugars — those added to food rather than naturally occurring. Kim Pearson, a London-based nutrition expert, warns that excessive consumption of these treats can lead to weight gain and spikes in blood sugar levels, both of which are risk factors for dementia.
Repeated fluctuations in blood sugar levels can drive inflammation and damage the blood vessels that supply the brain. Poorly controlled blood sugar is strongly linked to cognitive decline, and some researchers refer to Alzheimer’s as type 3 diabetes.
Although the term isn’t officially recognized, scientists use it to highlight the connection between uncontrolled blood sugar and Alzheimer’s disease. Research from Johns Hopkins Bloomberg School of Public Health shows that people diagnosed with diabetes in midlife are more likely to experience significant memory and cognitive problems over the next 20 years.
Experts recommend limiting sugar intake to six teaspoons per day. For context, that’s the amount found in just nine chocolate Mini Eggs.
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