Study Links 38,000 Women’s Plant-Forward Diets to Lower Menopause Obesity Risk
Updated
Updated · Healthline · May 21
Study Links 38,000 Women’s Plant-Forward Diets to Lower Menopause Obesity Risk
5 articles · Updated · Healthline · May 21
More than 38,000 U.S. women tracked for about 12 years gained less weight around menopause when they followed healthier eating patterns, with the lowest obesity risk seen in those scoring highest on the Planetary Health Diet.
Researchers from Harvard and the National University of Singapore found the strongest protection in diets rich in fruits, vegetables, whole grains, nuts and legumes, and lower in red and processed meats, salty foods and fried snacks.
Low insulin-boosting diets were tied to the smallest weight gain, while ultra-processed foods such as packaged snacks and sugary drinks were linked to greater weight gain and higher obesity risk.
Dietitians said plant-forward eating may help because higher fiber, lower saturated fat and better gut-microbiome effects can improve satiety, insulin sensitivity and metabolic health during menopause.
The findings, published May 20 from the long-running Nurses’ Health Study II, add evidence that small shifts toward whole plant foods may support midlife weight management.
Can a plant-rich diet truly counteract the powerful hormonal shifts of menopause?
Why might managing insulin be more important than counting calories during menopause?
Plant-Forward Diets for Menopause: Evidence-Based Strategies for Weight Management, Symptom Relief, and Nutritional Adequacy
Overview
Plant-forward diets are gaining attention for their potential to support weight management during menopause. The report highlights that focusing on whole, unprocessed plant foods is crucial, as emphasized by experts like Zenker, while significantly limiting ultra-processed foods. This approach not only helps manage menopausal changes but also promotes overall health. However, relying too much on processed plant-based alternatives can lead to less healthy eating patterns. By following the foundational principles of a well-planned plant-based diet, individuals can better navigate menopause and improve their well-being.