Exciting new research has emerged in the world of Alzheimer’s and dementia, including FDA approval for the newest Alzheimer’s drug and new studies presented at the Alzheimer’s Association International Conference (AAIC) in Philadelphia late this July.

One study predicted a 15% higher dementia risk for those who ate processed red meat as little as 1.75 times per week – that’s about 7 ounces in a week, which many people easily consume in one single meal. This was compared to those who ate less than 0.7 servings or about 3 ounces in a week: a much more conservative target than the MIND diet recommendation of 3 servings per week or about 12 ounces. The study, a part of the landmark research investigation, the Nurses’ Health Study, is a series of studies amongst the largest explorations into risk factors for chronic diseases ever conducted. Researchers asked more than 40,000 individuals over 38 years about their intake through food frequency questionnaires and compared the dietary patterns to cognitive outcomes and reported cases of dementia.

Researchers also wanted to look at the impact of unprocessed red meat on cognitive performance. It was found that consuming 7 servings – closer to 28 ounces per week – compared to less than 3.5 servings or 14 ounces per week was associated with a 16% higher likelihood of subjective cognitive decline, a measure in which people self-report confusion or memory loss, and it is thought to be one of the earliest noticeable symptoms of Alzheimer’s disease and related dementias. This level is more closely aligned with the MIND diet target for red meat at no more than 3 servings or around 12 ounces per week.

The Good News:

Swapping out processed red meat with 1 serving per day of nuts and beans was associated with a 23% lower risk of dementia.

So, what’s the difference between processed red meat and unprocessed red meat?

Processed red meats have been altered from their natural form. Think cured bacon, smoked sausage, and all the salt, nitrates, and other chemicals that are added as preservatives to products to enhance flavors and to extend shelf life.
Unprocessed red meats have not been modified through the addition of preservatives or treated with any smoking or curing methods. Although these meats are more natural in their fresh form, they can still contain high amounts of saturated fat.

To keep your risk for cognitive decline and dementia low according to this most recent research presented at AAIC and the MIND diet research, aim to limit red and processed meats to no more than 3 days per week. Consider incorporating nuts and seeds 5 days per week and beans and legumes 3 days.

Bean Looking for Ways to Get to Your Daily Goal? 🫘

Beans and nuts can be easily incorporated into your regular routine with a little planning ahead. Here are some ideas for meals and snacks:

Breakfast

Add black beans to scrambled eggs or homemade breakfast burritos
Mash white beans with avocado for a hearty spin on avocado toast
Try a classic English breakfast of baked beans on toast

Snacks

Roast chickpeas with your favorite herbs and spices tossed in EVOO for a crunchy treat
Try Laura’s delicious Spicy Black Bean Hummus or Walnut Garlic Dip paired with veggies or whole grain crackers
Add black beans to salsa or fresh pico de gallo for a hearty chips and salsa snack

Lunch

Try smashed kidney or black beans as a base over whole grain pizza crust topped with your favorite veggies and low-fat cheese
Soups and stews may be the easiest way to sneak in a bean serving in the most fulfilling way – Try Laura’s Turkey Chili
All salads taste great with a sprinkle of crushed nuts or dollop of beans to elevate the meal. Try Laura’s Summer Taco Bowls

Dinner

Experiment with your favorite recipes by simply swapping out the meat for beans. Try mashing chickpeas in place of ground beef or turkey for a vegetarian “meatball”
Use lentils in place of ground beef in your next batch of marinara sauce
Try a blend of black beans and quinoa on your next burger night dressed in all your favorite burger toppings

Other Research from AAIC 2024:

Our own Jennifer Ventrelle, co-author of The Official MIND Diet, gave two presentations at this year’s conference, highlighting new findings on the MIND diet.

The first was a poster presentation looking at the characteristics of participants enrolled in the U.S. POINTER Study, the largest U.S. investigation of the effects of a multi-domain lifestyle approach including nutrition, physical activity, cognitive training, and health monitoring on cognition.

The analysis looked at participants before beginning the POINTER intervention. Those who had higher MIND diet scores when entering the study also had slightly higher physical activity levels, social engagement, and self-reported better health. They also had slightly lower blood pressure, fewer depressive symptoms, lower body weight, and reported better quality sleep.

This study found people with healthier diets had slightly healthier physical and mental health metrics. It remains to be determined whether an increase in lifestyle habits over the 2-year POINTER intervention will ultimately affect cognitive performance. We look forward to hearing those results at next year’s AAIC 2025!

Another study Jennifer presented may answer the question: By how many points do I have to increase my MIND diet score to make a potential improvement in cognition?

This study was a post-hoc analysis of the MIND Diet Trial to Prevent Alzheimer’s Disease, led by Dr. Klodian Dhana and researchers at Rush who were the original creators of the MIND diet. The first clinical trial on the MIND diet did not find a statistically significant difference between the group that followed the MIND diet compared to the group that followed their usual diet when looking at cognitive performance at the end of 3 years. The great news after the study was that, on average, everyone’s cognition improved. It was later discovered that many people in the usual diet group did not follow their “usual” diets and were eating more similarly to the MIND diet group. When researchers looked at the individuals in one large group (similar to an observational cohort study) to see if MIND scores were associated with cognition at the end of the 3-year intervention, it was found that compared to individuals with the lowest MIND diet scores (2.9-8.5), those with the highest scores (10.3-13.1) had significantly better cognitive scores at 3 years. It was also found that those who increased their score by at least 3 points had better cognitive performance, regardless of how low their scores were at the beginning of the study.