Recent research highlights a concerning connection between the consumption of ultra-processed foods (UPFs) and an increased risk of dementia. Specifically, eating just two slices of deli meat daily may significantly elevate this risk, according to a new review in the Annual Review of Nutrition from August 2026.
This comprehensive study reviewed numerous human and animal studies, including a substantial investigation involving almost 500,000 individuals in the U.K. Results indicated that for every additional 25 grams of processed meat consumed daily, there was a staggering 44% higher risk of dementia overall and a 52% increased risk of Alzheimer’s disease.
To put this in perspective, 25 grams of processed meat roughly translates to one or two slices of deli meat, depending on the thickness, of course.
The review, conducted by a global team of 27 researchers, examined whether diets rich in UPFs contribute to brain aging over time. UPFs encompass a range of products, from sugary beverages to packaged snacks, often laden with ingredients such as emulsifiers and preservatives.
Owen Carmichael, Ph.D., the lead author of the study, noted that it’s surprisingly easy for certain food items to find their way into our diets without a clear understanding of their health implications. He also mentioned that some UPFs are engineered to such an extent that they resemble pharmaceuticals, but they do not undergo the same rigorous regulation.
Carmichael pointed out two leading hypotheses for the correlation between UPFs and brain health. The first suggests that UPFs may impair heart and blood vessel health, indirectly affecting cognitive function, encapsulated in his phrase “healthy heart, healthy mind.” The second theory posits that specific food additives could disrupt brain chemistry.
While both theories warrant more in-depth research, Carmichael emphasized that much of the existing evidence is derived from animal studies, and rigorous long-term clinical trials are still needed.
Interestingly, the authors were careful to clarify that their findings are observational. This means they don’t definitively establish that processed meats—including deli turkey, ham, salami, and others—cause dementia. However, for those aiming to enhance their long-term brain health, adhering to the “healthy heart, healthy mind” principle is likely beneficial.
Experts suggest that a lot of dietary guidelines overlap with established heart-health advice, like increasing the intake of fruits, vegetables, and fish. The review also cited research indicating that replacing just 10% of daily calories from UPFs with whole foods could lower dementia risk by about 19%. Notably, UPFs constitute roughly 55% of the typical American diet, which is concerning.
Dr. William Scott Burgin, a vascular neurologist and chief medical officer for NeuroEM Therapeutics, emphasized that while UPFs are largely detrimental to brain health, not all UPFs are created equal. Some foods classified as ultra-processed may actually provide health benefits, like fortified whole grain cereals and yogurt.
Still, he cautioned that most findings come from observational studies, which aren’t as definitive as controlled trials. In his view, enjoying a cookie occasionally isn’t a major issue, but a continuous effort to reduce UPF intake is valuable. He also advocates for a diet rich in omega-3 fatty acids, antioxidants, and polyphenols, along with considering supplements like B vitamins.
