Researchers from the National University of Singapore and Harvard University analyzed dietary patterns to determine which eating strategies help women maintain their weight during menopause transitions. Their study found that women who adopted plant-focused diets, prioritized snacks with low insulin impact, and limited red meat consumption experienced less weight gain and reduced obesity risk during this life stage.
Weight gain during and after menopause is a common phenomenon, with 65% of US women between 40 and 65 classified as obese. This risk is tied to obesity, and cardiometabolic experts say the best way to lower the chances of dementia, diabetes, cancer, heart attack, stroke, non-alcoholic fatty liver disease, and kidney failure is to stay below a waist measurement of 35″ or 89 cm, or a BMI under 30 kg/m2.
The researchers tracked the dietary patterns of over 38,000 women across the twelve years surrounding menopause, using data from the Nurses’ Health Study II.
Dietary Eating Patterns and Menopausal Weight Gain
Women who stuck to these plans were more likely to either maintain their weight or reduce it over the study period.
The plant-based diet helped women to prevent weight gain the most effectively, in many cases, helping women to lose weight. On average women on this diet showed a 0.086 kg/year decrease. Another advantage is that plant-based diets can help with menopause symptoms.
Choosing a healthy eating style that works with a woman’s routine and preferences is key to minimizing weight gain. By focusing on whole, unprocessed foods and avoiding red meat and sugary drinks, women can reduce their risk of obesity and related health problems.
The researchers also identified specific foods that were associated with less weight gain, including nuts and legumes, added unsaturated fats, and fruit carbohydrates. On the other hand, foods that were associated with weight gain included red and processed meat, animal protein, and French fries.
Diets to Avoid
They also identified a diet that was high in insulinemic potential, which was characterized by foods that cause big insulin spikes, such as red and processed meat, poultry, and high-energy beverages.
Women who reported eating more of these high insulin triggering foods than low insulin foods were classed as having followed a hyperinsulinemic diet, which was associated with significant weight gain and obesity. Other eating habits that ranked high for weight gain included diets full of ultra-processed foods, low-carb diets emphasizing meat protein and saturated fats, and diets that scored high on the empirical dietary inflammation pattern.
Women who followed the Planetary Health diet were the least likely to be obese, with this diet promoting eating mostly plant-based foods, unsaturated oils, and moderate amounts of fish and poultry, while avoiding red meat and sugar.