Dietary Habits Linked to Increased Dementia Risk, Study Finds

More than 6 million Americans currently live with dementia, a number projected to double by 2060 due to an aging population and rising rates of related conditions like obesity. While age is the primary risk factor for dementia, dietary choices can significantly influence an individual's risk, potentially delaying or reducing its onset.

Research indicates that frequent consumption of specific foods may increase the likelihood of developing dementia. These include processed meats, sugar-sweetened beverages, fried fish, refined carbohydrates, and saturated fats.

Processed meats such as bacon, sausage, hot dogs, and deli meats have been linked to a higher risk of dementia. A 2021 study found that consuming as little as 25 grams of processed meat daily was associated with a 44% increased risk of all-cause dementia and a 52% higher risk of Alzheimer's disease. Unprocessed meats, however, were associated with lower risks.

Sugar-sweetened beverages (SSBs), including sodas, sweet teas, and sugary fruit drinks, also pose a risk. A 2025 review indicated that individuals who consumed more SSBs had a 49% higher risk of Alzheimer's. Artificially sweetened beverages also showed an increased risk of Alzheimer's by 42%. Studies suggest that sugar may impact brain cell energy utilization and function.

Fried fish consumption, even in small amounts of 0.25 to 2 servings per week, has been linked to an increased risk of vascular dementia, which occurs when blood flow to the brain is impaired. Ultra-processed foods, including SSBs and processed meats, are also associated with a higher risk of this condition. Conversely, diets rich in fruits, vegetables, coffee, tea, moderate alcohol, and plant-based foods may lower the risk of vascular dementia.

Refined carbohydrates, such as white bread, pastries, and pasta, are quickly digested, leading to blood sugar spikes. Frequent consumption of these processed carbohydrates is associated with an increased risk of dementia, as suggested by a 2025 study. Foods like whole grains, fruits, and beans, which are slower to absorb and lower on the glycemic index, may offer protection against dementia.

High intake of saturated fats, found in fatty red meat, dairy, pastries, and fried foods, is also linked to an increased risk of Alzheimer's and dementia. A 2018 study found that for every 4 grams of saturated fat consumed daily, the risk of Alzheimer's increased by 15%. Excessive saturated fats may elevate harmful proteins in the brain and contribute to inflammation.