Eating just a few slices of cold meats a day may be linked to a higher risk of dementia: study

Eating just two slices of deli meats per day was associated with a significantly higher risk of dementia, according to a new study on ultra-processed foods (UPF) and brain health.

The findings, published in the August 2026 issue of the Annual Review of Nutrition, looked at dozens of human and animal studies, including one involving nearly 500,000 people in the United Kingdom. The study found that every additional 25 grams of processed meat consumed daily corresponded to a 44% higher risk of all-cause dementia and a 52% higher risk of Alzheimer’s disease.

Twenty-five grams of processed meat is equivalent to about one to two slices of deli meat, depending on the thickness of the sliced ​​meat.

ONLY ONE SMALL PORTION OF ULTRA-PROCESSED FOODS PER DAY IS LINKED TO HIGHER RISK OF DISEASE, MAJOR STUDY FINDS

The study, carried out by an international team of 27 researchers, looked more broadly at whether diets high in UPF could contribute to brain aging over time.

UPFs include sugary drinks, packaged snacks, and other heavily industrially processed foods that often contain ingredients such as emulsifiers, preservatives, and artificial colors.

Processed meats, including cured meats, were among the ultra-processed foods examined in a new study on brain health and dementia risk. (iStock)

“The main takeaway for consumers is that it’s very easy to introduce food products into the food supply without really understanding what kinds of effects they have on health, including on brain health,” lead author Owen Carmichael, Ph.D., of the Pennington Biomedical Research Center in Baton Rouge, La., told Fox News Digital.

Some UPFs are so highly technical that they “look like pharmaceuticals,” Carmichael said.

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“Yet they don’t face as much scrutiny as pharmaceuticals when trying to enter the market,” he added. “When it comes to food safety, we shoot first and ask questions later.”

Carmichael said researchers are studying two major theories for why UPFs are linked to brain health.

The first is that UPFs can harm the health of the heart and blood vessels, indirectly affecting the brain. “Healthy heart, healthy mind,” he said.

The study found that diets high in ultra-processed foods could contribute to brain aging, although more research is needed to better understand the underlying mechanisms. (iStock)

In general, he said UPFs are “particularly bad for health from the neck down, damaging the heart, blood vessels, muscles, fat (and) liver.”

The other theory is that certain food additives could disrupt brain chemistry.

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Both theories require further research, Carmichael said.

According to the review, much of current research still comes from animal studies, and long-term randomized clinical trials are still lacking.

The researchers emphasized that the evidence linking processed meat and dementia is observational and cannot prove that one is the cause of the other. (Jeffrey Greenberg/Universal Images Group via Getty Images)

The authors emphasized that the findings are observational and cannot prove that processed meat, which includes deli turkey, ham, salami, bacon, hot dogs and sausages, directly causes dementia.

But for people looking to improve long-term brain health, Carmichael’s rule of “healthy heart, healthy mind” still applies.

Ultra-processed foods account for about 55% of Americans’ daily calories, experts say.

Many dietary recommendations overlap with long-standing heart health advice, such as eating more fruits, vegetables and fish.

The review cites research suggesting that replacing just 10% of calories from UPF with unprocessed foods could reduce the risk of dementia by 19%. Ultra-processed foods account for about 55% of Americans’ daily calories, experts note.

Replacing certain ultra-processed foods with unprocessed foods may be associated with a lower risk of dementia. (iStock)

UPFs tend to be inexpensive, convenient and heavily marketed, making them easy for many people to consume regularly, Dr. William Scott Burgin, a vascular neurologist at the University of South Florida and chief medical officer of NeuroEM Therapeutics, told Fox News Digital.

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“UPFs are probably the worst for brain health,” said Burgin, who was not involved in the new research.

But he warned against consolidating all FPUs.

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“There are foods that are technically classified as ultra-processed, but are more likely neutral or may even be healthy, such as fortified whole-grain cereals, dairy-based foods like yogurt, and packaged breads and grain products.”

A heart-healthy diet is also good for the brain, experts point out. (iStock)

Burgin also noted that most evidence comes from observational studies rather than research assigning people to specific diets.

“All that being said, while I encourage people to reduce their UPF intake, a cookie every once in a while is no problem,” he said.

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He also encouraged a diet rich in omega-3s, antioxidants and polyphenols, while noting that some evidence also supports supplements such as B vitamins.

Fox News Digital reached out to the Meat Institute, headquartered in Virginia, and the American Association of Meat Processors, based in Pennsylvania, for comment.