- A recent study indicates that diets rich in plant foods and low in processed meats and salt may assist in managing weight during menopause.
- Plant foods provide essential nutrients linked to improved metabolic health and a balanced gut microbiome.
- Experts advise beginning a plant-centered diet with foods you already enjoy.
Weight gain frequently occurs during menopause, a transitional phase marked by significant bodily changes.
A study conducted by researchers from Harvard and the National University of Singapore assessed eating habits and weight fluctuations surrounding menopause.
The outcomes suggest that adopting specific healthy eating patterns—particularly those abundant in plant foods and limited in processed meats and salty snacks—can help women manage their weight throughout this transition. The findings were published on May 20 in
This research provides valuable insights for both women and healthcare professionals seeking effective strategies to support metabolic health during midlife and beyond.
The study utilized data from the Nurses’ Health Study II, an extensive ongoing research initiative that started in 1989 involving female nurses across the United States.
For this specific inquiry, researchers focused on women experiencing menopause and followed them for approximately 12 years: six years prior and six years following their reported menopause, involving over 38,000 participants.
Menopause was defined as the period when a woman has not menstruated for at least one year.
Every four years, participants filled out detailed food questionnaires to capture their typical intake of various food items.
The research team then assessed these responses to develop scores for 11 different dietary patterns.
These patterns included well-known diets such as the Mediterranean diet, the DASH diet (designed to lower blood pressure), as well as contemporary diets like the Planetary Health Diet, which emphasizes sustainability and heart health.
The researchers also examined diets based on their effects on insulin and inflammation, as well as the consumption of ultra-processed foods.
Participants self-reported their weight every two years, allowing the team to calculate annual weight gain or loss for each woman throughout the study and to monitor which participants developed obesity during follow-up.
To ensure the reliability of the results, researchers controlled for factors including age, race, income, physical activity, smoking habits, hormone therapy usage, and initial body weight.
The study revealed a strong association between participants’ diets and variations in weight gain and obesity risk during menopause.
Those adhering to healthier eating patterns—like plant-based diets, the Mediterranean diet, the DASH diet, and especially the Planetary Health Diet—tended to experience less weight gain over time compared to those with less nutritious diets.
Overall, these healthier diets were rich in fruits, vegetables, whole grains, nuts, and legumes, while being lower in red and processed meats, salty foods, potatoes, and fried snacks such as french fries.
A crucial finding was the impact of diets that maintain stable insulin levels.
The researchers utilized a score called the Empirical Dietary Index for Hyperinsulinemia (EDIH) to evaluate how various diets might influence insulin levels in the body. They discovered that diets with low insulin-boosting potential were associated with the least weight gain and the lowest obesity risk.
Conversely, foods that heightened insulin levels—such as red and processed meats, salty snacks, and fried potatoes—were linked to increased weight gain.
Planetary Health Diet: A Shield Against Obesity
The study additionally highlighted that the Planetary Health Diet provided the greatest protection against obesity.
This dietary approach focuses on sustainable eating by prioritizing plant proteins like nuts and legumes, healthy fats, whole grains, and a variety of fruits and vegetables, while minimizing red meat and refined carbohydrates.
Women scoring high on the Planetary Health Diet exhibited the lowest obesity risk throughout the study.
The Impact of Ultra-Processed Foods
Furthermore, the researchers identified that consuming ultra-processed foods—such as packaged snacks and sugary beverages—correlated with weight gain and a heightened risk of obesity.
This underlines prior research suggesting that reducing ultra-processed foods can significantly benefit weight management.
The findings also emphasized that not all low-carbohydrate diets yield the same results.
Diets that primarily derive fats and proteins from healthier sources, like plant proteins and unsaturated fats, appear to protect against weight gain, while those high in animal fats and proteins are associated with greater weight gain.
In summary, the evidence clearly indicates that diets abundant in whole, plant-based foods and low in processed meats, fried snacks, and salty items can assist women in maintaining healthier weights during the hormonal and metabolic shifts of menopause.
Jennifer Pallian, a registered dietitian, food scientist, and founder of Foodess, who did not participate in the study, noted that managing weight during menopause can be challenging due to a slowdown in metabolism.
She explained that as estrogen levels decline, abdominal fat accumulation may begin to increase.
“Decreased physical activity, Westernized eating habits, and emotional eating can also exacerbate weight gain and metabolic issues at this stage,” Pallian shared with Healthline.
Plant-forward diets can be advantageous during menopause as they are often lower in calories per volume and higher in fiber and water, promoting fullness and helping to reduce overall energy intake.
Fiber is especially beneficial for appetite regulation and satiety, as it slows gut transit time and forms viscous gels that help keep people fuller for extended periods.
“Fermentation of fiber by gut bacteria also produces short-chain fatty acids that may enhance hormones involved in appetite control and gastric emptying,” Pallian added.
Moreover, diets high in fruits, vegetables, legumes, and plant polysaccharides may foster greater bacterial diversity and enhanced levels of beneficial gut bacteria, which are associated with better metabolic health and reduced inflammation.
“Intake of saturated fats may also be a crucial factor,” she remarked. “Saturated fats found in animal-based foods may disrupt insulin signaling and contribute to insulin resistance.”
Plant-forward diets, which are naturally lower in saturated fat, have been linked to improved insulin sensitivity.
Additionally, these diets have shown a correlation with reduced levels of trimethylamine-N-oxide (TMAO).
Pallian explained that TMAO is produced when gut bacteria and the liver metabolize specific compounds found in meat, which is associated with various health issues.
On the other hand, adhering to a plant-based diet is connected to numerous health advantages.
“Researchers identified that a higher ratio of plant to animal protein was associated with better preservation of lean mass among menopausal women,” she noted.
Avery Zenker, a registered dietitian with MyHealthTeam who was also not involved in the study, suggested that the best approach to incorporating more plant-based foods is to add rather than subtract.
“This might mean transitioning to a fully plant-based diet immediately, or it could involve simply reducing meat consumption,” she noted. “Even minor changes can lead to significant health benefits.”
Zenker recommended starting with foods you already enjoy.
Discovering new plant-based meals by exploring online recipes or cookbooks can also be beneficial. Utilizing herbs and spices is important as they add both nutritional and flavor benefits.
If you’re unsure where to start, trying new plant-based dishes at restaurants can help you identify favorites that you can later prepare at home,” Zenker suggested.
If you are worried about nutrient intake when adopting a plant-based diet, dietary supplements might help fend off deficiencies. According to Zenker, vitamins B12 and D are two key nutrients to consider, especially if you commit to a fully plant-based diet.
Be mindful of ensuring an adequate intake of calcium, iron, and zinc, she noted.
“Prioritize whole plant foods while limiting ultra-processed items,” she advised. “Processed plant-based foods, like meat alternatives, can be useful, but excessive consumption may lead to poor dietary choices.”
Lastly, Zenker encouraged seeking assistance from a dietitian for additional guidance.
“Dietitians can help you align your dietary choices with health objectives, meet your nutrient requirements, and enjoy sustainable eating practices,” she suggested.
Joining a support group, either locally or online, may also be beneficial.
“Connecting with others pursuing a similar plant-forward eating choice can enhance the experience and make it more enjoyable,” Zenker added. These groups can provide recipes and recommendations for products and restaurants.
In conclusion, adopting a plant-forward diet can be particularly beneficial for women experiencing menopause as a strategy for managing weight and enhancing overall health. By integrating more plant-based foods into daily meals, individuals can create a sustainable and enjoyable eating pattern that supports better metabolic health during this transformative life stage.
