Does Red Meat Cause Dementia?

Being a carnivore and going low-carb go hand-in-hand, but are there any downsides? In this week's column, we look at a recent study that suggests there's a link between eating red meat and increased chance of dementia, and explain why the real issue isn't the color of the meat: it's how it's processed.

❓Question:‍

Theresa,

I saw an article recently that said eating red meat can cause dementia. Both diabetes and Alzheimer’s run in my family, and I joined Virta to lose weight and lower my blood sugar so I can avoid the same fate. Since Virta, I’ve been eating more pork chops, steaks, and roasts. I thought these were okay to eat, but now I’m not so sure. Should I stop eating red meat?

Sincerely,
Unsure in Urbana

👩🏻‍💻 Theresa:

Dear Unsure,

Every few months, a new study pops up warning that something we’re eating is basically a death sentence. Just when you’re feeling great about your nutrition changes, your aunt sends you an article with a dramatic headline claiming your “new diet” is ruining your health. As a registered dietitian, I see this all the time—it’s frustrating. One day, red meat is a health food, and the next, you shouldn't even look at another ribeye for the rest of your life. With so much information at our fingertips, it’s tough to know what’s legit and what’s just noise.

Let’s break this down so you can sleep easier tonight.

The red meat headline doesn’t tell the whole story

At first glance, this study makes it sound like eating red meat is a one-way ticket to dementia. But when you dig a little deeper, the story isn’t so black and white.

Take the article from Mass General Brigham, for example—it boldly claims, “Red meat consumption increases risk of dementia and cognitive decline.” Pretty alarming, right? But the subtitle tells a different story: “Researchers found that diets high in processed meats, including bacon, hot dogs, and sausage, were associated with a 13% higher risk of dementia.”

Wait a second. Are we talking about all red meat—steak, pork chops, roasts? Or just processed red meats like bacon, hot dogs, and sausage?

Turns out, it’s the latter. The study found that processed red meats were linked to that 13% higher risk of dementia. Meanwhile, those who ate unprocessed red meat (think plain steak or pork chops) had no greater risk of dementia compared to those who ate very little red meat. In other words, whether you ate a lot or a little unprocessed red meat, your dementia risk stayed the same—but for those who reported eating a lot of processed red meat, that’s where the risk factor kicked in.

Don’t toss your hot dogs just yet

Why might processed meats be tied to cognitive decline? Well, many of them contain fillers like wheat or rice flour, bread crumbs, high fructose corn syrup, chemicals, and dyes—ingredients meant to enhance texture, extend shelf life, and cut costs. But here’s the thing: not all processed meats have these additives. Enjoying a pork sausage, beef hotdog, or strip of bacon doesn’t automatically mean you’re eating a science experiment. If fresh pork is ground up with herbs and spices, then grilled and served with sauerkraut, is it suddenly unhealthy just because it’s been mechanically processed? The reality is, the definition of “processed foods” isn’t so clear-cut. (We dig into this more in a recent episode of Your Life, Reset.)

Another big factor? Confounders—those sneaky variables that can skew study results. For example, processed meats are often cheaper, meaning they’re more commonly consumed by people with lower socioeconomic status, a group that already faces higher health risks due to limited access to quality healthcare and preventative screenings. So is the dementia risk really about the processed meat, or could other factors be at play? On the flip side, people who actively avoid processed meats might also make other health-conscious choices—eating more whole foods, exercising, managing stress—all of which could naturally lower their dementia risk. It’s not always as simple as it seems.

‍Should you stop eating red meat? 

Despite the media frenzy, there is no need for you to change your red meat consumption based on this study. Whole, unprocessed meats remain a healthy dietary choice. When consuming processed meats, it's best to check ingredient labels and opt for products without fillers or added sugars.

As always, nutrition science is complex, and headlines often oversimplify findings. Rather than fearing red meat, focusing on a diet rich in whole, nutrient-dense foods is a more effective approach to long-term health and cognitive function.

Big shout-out to Dr. Eric Sodicoff, Virta Senior Clinician, who provided his expert guidance for this week’s “Ask Theresa”!

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