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- nitrates
(7 posts to September 2015) Here's some positive benefits of nitrates.
Dementia risk may be increased by this common food
Key Points
- Dementia cases are expected to double by 2060 with an aging population.
- Experts agree that processed meats–specifically bacon–may increase your risk of dementia.
- Following a balanced diet, prioritizing sleep and reducing alcohol intake may also lower dementia risk.
With the population getting older, new dementia cases are expected to double by 2060. And what you eat—along with your activity level, alcohol intake, social connectedness and sleep habits—may influence your risk of dementia. While no one food can single-handedly make or break your brain health, one common food stands out when it comes to cognitive health and impact on dementia risk: bacon.
“Processed meats like bacon contain saturated fat and nitrates, which are linked to an increased risk of Alzheimer’s and dementia,” says Amy Archer, RDN, CHWC. Research also suggests that people who eat more processed meat may have a higher risk of developing dementia. Experts share more on the potential connection between bacon and dementia risk, plus tips for supporting your brain health and lowering your risk.
Why Bacon May Increase Your Dementia Risk
It’s a Source of Nitrates
Nitrates are chemical compounds found naturally in foods like vegetables, so what’s wrong with them being in bacon? “Nitrate itself isn’t harmful—in fact, it’s found naturally in many vegetables, and studies suggest that nitrates in vegetables can protect your brain,” says Anne Danahy M.S., RDN. “But nitrates can become harmful when they’re added to processed meat, and then the meat is cooked at high heat.”
Nitrates are used as preservatives in processed meats like bacon. Under certain conditions, including high-heat cooking–like baking or pan-frying–they can contribute to the formation of N-nitroso compounds, some of which have been linked to inflammation, metabolic dysfunction and other health concerns. “These [compounds] have been linked to increased incidences of insulin resistance, type 2 diabetes, inflammation, gut dysbiosis, fatty liver, mitochondrial dysfunction, and cognitive decline,” says Seema Shah MPH, M.S., RD, IFNCP, WIMI-CP.
While this doesn’t directly suggest that the nitrates in bacon cause dementia, chronic inflammation, metabolic dysfunction and oxidative stress are all processes that have been implicated in cognitive decline. This may help explain why researchers are interested in the potential connection between processed meat consumption and dementia risk.
That said, Danahy has a tip for you: “Eating vitamin C-rich foods with bacon (or any processed meat) can help prevent nitrates from turning into nitrosamines.” While this won’t cancel out the potential health risks associated with processed meat, pairing it with vitamin C-rich foods may help reduce nitrosamine formation.
It’s High in Saturated Fat
They say that what’s good (or bad) for your heart is also good (or bad) for your brain, and that holds true for saturated fat. “Excess saturated fat intake can elevate LDL cholesterol, which can cause inflammation and damage in the blood vessels throughout the body, including the brain,” says Shah. Just like your heart, your brain needs steady blood flow to function well, and damaged blood vessels don’t exactly support healthy circulation. In fact, research suggests that replacing saturated fat with unsaturated fat could be an effective way to prevent dementia.
It may not come as a surprise that bacon is high in saturated fat. Just two slices of bacon contain about 18% of the American Heart Association’s daily recommended limit for saturated fat.,
It’s High in Sodium
Bacon is also high in sodium, another nutrient worth keeping in check when it comes to heart and brain health. “The sodium nitrate in bacon that provides bacon’s savory, umami flavor, can also tip you toward a high-sodium diet and higher blood pressure if you eat too much,” says Danahy. “Long-term high blood pressure can also harm your brain and increase vascular dementia risk,” she adds. Because high blood pressure can damage the blood vessels that supply the brain, keeping your blood pressure in a healthy range is an important part of protecting your brain health.
A single slice of cooked bacon contains 177 milligrams of sodium. Keep in mind that the recommended daily amount of sodium is about 2,300 milligrams.,
It Produces Advanced Glycation End Products
When you cook bacon at high temperatures, it doesn’t just affect its nitrate and nitrite compounds; it can also produce advanced glycation end products (AGEs). “These dangerous compounds create oxidative stress and inflammation in the body. Over time, they can promote insulin resistance, blood vessel damage, neuroinflammation, neurodegeneration, and overall cognitive dysfunction,” says Shah.
Research suggests that AGEs can accumulate in the brain and may play a role in processes associated with Alzheimer’s disease, including the formation of beta-amyloid plaques and neurofibrillary tangles. “They are closely tied to beta-amyloid plaque and neurofibrillary tangle formation, which are the defining characteristics of Alzheimer’s Disease,” says Shah. While this research doesn’t prove that eating bacon causes Alzheimer’s, it adds to the broader concern around regularly consuming foods that are high in compounds associated with inflammation and oxidative stress.
Tips for Reducing Your Dementia Risk
So what can you do to lower your dementia risk? Here are a few evidence-based tips, starting with what to eat:
- Prioritize plant foods. Diets rich in plant foods, like the Mediterranean diet or the MIND diet, are linked with lower rates of dementia and better brain health. So instead of leaning on processed meats like bacon, opt for plant proteins more often. “A 2025 study in Neurology found that replacing one serving of processed meat per day with nuts or beans was associated with a 19% lower risk of dementia,” says Archer. Besides plant proteins, incorporate plenty of fruits and veggies, whole grains, nuts and seeds in your daily meals and snacks.
- Be active. Physical activity, especially in mid- to late-adulthood, is linked with significantly lower rates of dementia. In fact, it’s one of the most powerful lifestyle changes you can make to help lower your risk. Research suggests that even getting 5,000 to 7,500 steps per day may be associated with a lower risk of cognitive decline.
- Get enough sleep. Poor sleep not only disrupts cognitive function short-term; it may also increase dementia risk over time. “During sleep, your brain is busy flushing out toxic wastes that build up while you’re awake,” says Danahy. So if you’re not already prioritizing sleep, this is your reminder to bump it up to one of your top dementia prevention strategies.
- Limit alcohol. Drinking alcohol is also considered a modifiable risk factor for dementia. So on your next night out—or when you need to unwind—prioritize water, mocktails, sparkling water or tea over alcoholic drinks.
Our Expert Take
Experts agree that bacon is one of the most common foods that may increase your dementia risk. However, preventing dementia isn’t as simple as cutting out bacon from your diet. “Brain health and dementia are complicated and rarely caused by one thing,—and almost certainly not caused by one single food,” says Danahy. If you eat a lot of bacon, then reducing your intake may be an easy way to help lower your risk of dementia, but it’s not a cure-all. Instead, focus on an overall balanced diet rich in plant foods like beans, nuts, seeds, fruits, veggies, whole grains and healthy fats. It’s about the big picture, not one single food!
Read the original article on EatingWell
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