A new study from researchers at Virginia Tech has identified ultra-processed meats and sugary beverages as the leading dietary culprits linked to cognitive decline and dementia-related conditions such as Alzheimer’s disease.

The findings, published this week, underscore growing scientific concern about the long-term neurological impacts of diets high in ultra-processed foods (UPFs)—products typically high in added sugar, unhealthy fats, and artificial additives but low in nutritional value.

Processed Meats and Sugary Drinks Top the ‘Brain-Harm’ List

Analyzing dietary data from 4,750 U.S. adults aged 55 and older, researchers found that individuals who consumed at least one additional serving per day of processed meats—such as sausages, hot dogs, bacon, or cold cuts—faced a 17% higher risk of developing cognitive impairments.

Similarly, those who consumed an extra daily serving of sugary beverages—such as sodas, sweetened teas, or fruit drinks—saw a 6% increase in risk.

“Both processed meats and sugar-sweetened drinks stood out as the most detrimental categories for brain health,” said Brenda Davy, professor of human nutrition, foods, and exercise at Virginia Tech and co-author of the study. “The good news is that there are things you can change—it’s about moderation and balance in your dietary choices.”

Tracking Brain Health Over Time

The study, based on data from the University of Michigan’s Health and Retirement Study, followed participants for up to seven years between 2014 and 2020. Every two years, volunteers underwent cognitive tests assessing immediate and delayed recall, as well as problem-solving and attention skills.

Over the study period, 1,363 participants developed measurable cognitive impairments. The researchers found that while total UPF consumption did not directly predict cognitive decline, certain food categories—especially processed meats and sweetened beverages—had a clear and statistically significant impact.

Interestingly, other UPFs such as sweets, savory snacks, dairy-based foods, and ready-to-eat meals were not independently linked to brain health decline in this particular study, suggesting that the specific composition and chemical processing of meats and sugary drinks may play a unique role.

A Growing Body of Evidence

This latest study adds to a growing body of research connecting ultra-processed food consumption with a wide range of health issues. Previous studies have shown strong links between high UPF intake and obesity, type 2 diabetes, cardiovascular disease, depression, and increased all-cause mortality.

UPFs typically contain preservatives such as nitrates and nitrites (in processed meats), artificial sweeteners, and emulsifiers—all of which have been shown in some studies to affect the gut microbiome and trigger systemic inflammation, a potential driver of neurodegeneration.

“Inflammation and oxidative stress caused by high-sugar and chemically processed foods are believed to disrupt brain signaling and memory function,” explained Dr. Michael Greger, a nutrition researcher not involved in the study. “This may help explain why these foods seem particularly damaging to cognitive health.”

Practical Takeaway: Rethinking Everyday Choices

The researchers emphasize that even small dietary changes—like swapping processed meats for lean protein sources and cutting down on sugary drinks—can have long-term benefits for brain health.

Simple steps such as drinking water or unsweetened tea instead of soda, and choosing fresh or minimally processed meats, can significantly reduce exposure to harmful compounds associated with cognitive decline.

Health experts also warn that the prevalence of UPFs is alarmingly high: recent global data show that more than 60% of the average American diet now consists of ultra-processed products. The trend is also rising rapidly in developing nations, including parts of Africa, the Middle East, and Southeast Asia.

A Call for Greater Awareness

The Virginia Tech findings highlight the need for public health campaigns to address dietary risks linked to brain health—an issue growing in urgency as dementia rates climb worldwide.

According to the World Health Organization (WHO), Alzheimer’s and other forms of dementia currently affect more than 55 million people globally, with nearly 10 million new cases each year.

As the global population ages, researchers warn that lifestyle factors such as diet may play an increasingly pivotal role in determining brain health outcomes.

“Reducing ultra-processed meat and sugary drink intake may be one of the simplest, most effective ways to protect cognitive health in later life,” Davy concluded. (ILKHA)