Replacing Red Meat with Plant-Based Protein May Lower Dementia Risk

Researchers have long examined the connection between diet and cognitive health, with red meat often at the center of debate. A January 2025 study aimed to explore the association between red meat intake and cognition, but it also uncovered interesting findings about the benefits of plant-based protein substitutions. By analyzing over four decades of data from two major U.S. cohort studies, the research highlights how dietary shifts can play a vital role in protecting brain health.

The Study

Using data from the Nurses' Health Study (NHS) and the Health Professionals Follow-Up Study (HPFS), the study included over 133,000 participants without dementia at baseline. Dietary intake of red meat and plant-based proteins, such as nuts and legumes, was recorded through validated food questionnaires. Cognitive health was assessed using dementia diagnoses, objective cognitive tests, and self-reported subjective cognitive decline (SCD). Statistical models accounted for factors such as age, lifestyle, and overall diet quality.

The Results

The study revealed a compelling link between dietary choices and cognitive health. Participants who substituted one daily serving of processed red meat with nuts or legumes experienced a 19% lower risk of dementia, a 21% lower risk of subjective cognitive decline, and a delay in cognitive aging by over one year. These findings highlight the potential of plant-based proteins to support brain health, thanks to their rich content of antioxidants, fiber, and healthy fats.

Conversely, frequent consumption of processed red meat was associated with faster cognitive aging and higher risks of dementia and subjective cognitive decline, emphasizing the importance of making healthier dietary swaps.

What Does this Mean?

This study provides compelling evidence that replacing red meat with plant protein lowers dementia risk and helps preserve cognitive function. Nuts and legumes, packed with brain-protective nutrients, offer a simple yet effective way to prolong brain health as we age.

While red meat can still have a place in a balanced diet, this research underscores the importance of moderation and mindful substitutions. By choosing nutrient-dense, plant-based options, individuals can take proactive steps toward maintaining cognitive vitality and overall well-being. These findings reinforce the growing emphasis on plant-forward diets as a cornerstone of long-term health.¹

Excellent sources of plant-based protein include lentils, chickpeas, almonds, sacha inchi, and walnuts.