- Moderate amounts of high-fat cheese and cream links to lower dementia risk, a study says.
- People who ate at least 50 grams of high-fat cheese daily had a 13% lower dementia risk.
- Adding higher-fat dairy to a diet of whole grains, fruits and veggies may have brain benefits.
As the global population ages, the prevalence of dementia is becoming an increasingly urgent health concern. While traditional dietary advice has frequently cautioned against high-fat foods, the relationship between what we eat and brain health is proving to be complex and nuanced.
To evaluate this link further, researchers investigated how different dairy products may impact brain health. Specifically, they set out to investigate whether certain types of dairy, such as high-fat cheese and cream, might play a role in the risk of developing dementia. The results were published in the journal Neurology.
How Was This Study Conducted?
To explore the potential link between dairy fat consumption and brain health, researchers analyzed data from a large population-based study in Sweden known as the Malmö Diet and Cancer cohort. The analysis included 27,670 participants who were free of dementia at the beginning of the research. The participants had an average age of 58 when the study began.
The research team followed these individuals for an average of 25 years to track their health outcomes. To get an accurate picture of dietary habits, the study used a comprehensive approach rather than simple surveys. Participants maintained a detailed food diary for seven days, completed a questionnaire about their eating habits over the previous year and participated in an in-person interview with researchers to discuss food preparation methods.
During the follow-up period, 3,208 participants were diagnosed with dementia. The researchers then compared the rates of dementia diagnosis between groups with different levels of dairy intake. Specifically, they looked at those who consumed high amounts of high-fat cheese (50 grams or more daily) versus those who ate very little (less than 15 grams daily). They performed similar comparisons for high-fat cream and other dairy products.
What Did the Study Find?
The study revealed intriguing associations between certain high-fat dairy products and a reduced risk of dementia. The most significant findings related specifically to high-fat cheese and cream, rather than dairy as a whole.
Researchers found that participants who consumed the most high-fat cheese, defined as 50 grams (about 1.8 ounces) or more per day, had a 13% lower risk of developing dementia compared to those who ate the least. To visualize this, 50 grams is roughly equivalent to two slices of Cheddar or a half-cup of shredded cheese. When looking specifically at vascular dementia, the risk reduction was even more pronounced, at 29% for high consumers.
Similarly, high-fat cream intake showed a protective association. Those who consumed 20 grams or more of high-fat cream daily, about 1.4 tablespoons of heavy whipping cream, had a 16% lower risk of dementia compared to those who consumed none.
Interestingly, these benefits did not extend to all dairy products. The study found no significant association between dementia risk and the consumption of low-fat dairy products, fermented milk (like yogurt or kefir), regular milk or butter. This suggests that the food matrix, or the complex physical structure of the food, might play a crucial role in how nutrients are absorbed and how they affect the body.
Limitations of the Study
While these findings offer a promising avenue for understanding diet and brain health, it is important to consider the study’s limitations. First and foremost, this was an observational study, which means it can only show an association, not a direct cause-and-effect relationship.
Additionally, the study was conducted exclusively in Sweden. Dietary habits and food processing can vary significantly between countries. For instance, in Sweden, cheese is often eaten uncooked on sandwiches, whereas in other countries like the United States, cheese is frequently consumed melted on foods like pizza or burgers, often alongside refined carbohydrates and ultra-processed meats, according to the study authors.
The researchers also noted that they did not have data on how dietary habits might have changed over the 25-year follow-up period, relying heavily on the initial data collected at the start of the study.
How Does This Apply to Real Life?
For those looking to support their brain health through diet, these findings suggest that high-fat cheese and cream can be part of a healthy lifestyle, provided they are consumed in moderation and within the context of a balanced diet.
Here are a few practical tips for applying these findings:
- Prioritize Quality Sources: If you enjoy cheese, consider opting for high-quality, high-fat varieties like Cheddar, Brie or Gouda rather than highly processed cheese products.
- Watch the Context: Consider how you are eating these foods. Pairing high-fat cheese with whole grains, fruits or nuts may be a better option than eating it on a burger or slice of pizza.
- Moderation Is Key: The amounts associated with lower risk were moderate—about two slices of cheese or just over a tablespoon of cream per day. This study does not imply that consuming these foods in unlimited quantities is recommended, so opt to incorporate them in smaller portions, like adding a splash of cream to your coffee.
- Focus on the Whole Diet: No single food is a magic bullet against dementia. A diet rich in vegetables, fruits, whole grains and healthy fats remains the gold standard for long-term health. But this study suggests including some cheese in the mix may offer some benefit!
Our Expert Take
This observational study published in Neurology found that consuming moderate amounts of high-fat cheese and cream was associated with a lower risk of developing dementia. Specifically, daily consumption of roughly two slices of cheese or a tablespoon of cream was linked to better outcomes compared to low consumption.
However, this does not prove that dairy prevents dementia directly. While the results challenge the idea that all high-fat foods are harmful, they should be interpreted with caution. Incorporating these foods into a balanced, nutrient-rich diet appears safe and potentially beneficial, but overall dietary quality remains the most important factor for health.
