A high-quality, plant-rich diet that emphasizes whole grains, fruits, and vegetables may help reduce the risk of dementia, even when adopted later in life, according to a new study published in the journal Neurology.
Researchers found that adults who improved their diets by reducing unhealthy food intake over a 10-year period had an 11 percent lower risk of developing Alzheimer’s disease and related dementias compared with those whose diets remained unchanged. The study involved nearly 93,000 participants with an average age of 59, representing diverse ethnic backgrounds.
“It’s never too late to start eating healthy to lower the risk of Alzheimer’s disease and related dementias,” said Unhee Lim, senior author of the study and a professor at the University of Hawaii Cancer Center.
However, the findings also showed that not all plant-based diets offer the same benefits. Participants who increased their intake of low-quality plant-based foods such as refined grains, sugary products, and heavily processed items were about 25 percent more likely to develop dementia over the same period.
The study categorized diets into three tiers. The lowest tier included diets high in animal-based foods such as meat, dairy, and eggs. The middle tier consisted of less healthy plant-based options, including refined grains, fruit juices, and foods with added sugars. The highest tier comprised nutrient-dense plant foods such as whole grains, vegetables, fruits, nuts, legumes, and beverages like tea and coffee.
Those who consumed the highest amounts of these healthier plant foods showed the greatest cognitive protection, lowering dementia risk by 7 percent compared with those who consumed the least. In contrast, individuals consuming larger amounts of less healthy plant-based options had a modest increase in dementia risk.
Lead author Song-Yi Park said the results highlight the importance of both adopting a plant-based diet and ensuring its quality. “It is important not only to follow a plant-based diet, but also to ensure that the diet is of high quality,” Park said.
Experts not involved in the study also emphasized the findings. David Katz, founder of the True Health Initiative, said the research supports the role of diet quality in protecting brain function as people age.
Beyond cognitive health, previous studies have linked healthy plant-based diets to broader health benefits, including reduced risks of cardiovascular disease, type 2 diabetes, and metabolic conditions. Research also suggests such diets may contribute to longer life expectancy and improved environmental sustainability.
A 2023 report by the EAT-Lancet Commission found that diets rich in plant-based foods can reduce the risk of premature death while lowering environmental impact. Coauthor Walter Willett of the Harvard T.H. Chan School of Public Health noted that healthier eating patterns benefit both human health and the planet.
Researchers said the latest findings reinforce a growing body of evidence that dietary choices play a critical role in long-term health outcomes, including brain health, even when changes are made later in life.
Paraluman P. Funtanilla
Paraluman P. Funtanilla is Tutubi News Magazine's Marketing Specialist and is a Contributing Editor. She finished her degree in Communication Arts in De La Salle Lipa. She has worked as a Digital Marketer for start-up businesses and small business spaces for the past two years. She has earned certificates from Coursera on Brand Management: Aligning Business Brand and Behavior and Viral Marketing and How to Craft Contagious Content. She also worked with Asia Express Romania TV Show.
- Paraluman P. Funtanilla
- Paraluman P. Funtanilla
- Paraluman P. Funtanilla
- Paraluman P. Funtanilla
