Plant-Based Diets Cut Menopause Weight Gain by 54%, Study Finds

A major study has found that shifting to a plant-based, low-insulinemic diet can significantly reduce weight gain and obesity risk in women going through menopause. Researchers analysed data from nearly 40,000 participants to explore how dietary patterns influence metabolic health during this life stage. The study, led by the NUS-Harvard Women's Health Initiative (NUSHINE), used data from the Nurses' Health Study II. It tracked women over several years to assess how different diets affected weight regulation during menopause. Most participants were Caucasian, though future research aims to include more diverse ethnic groups.

Menopause triggers hormonal shifts that often lead to insulin resistance, changes in fat storage, and lower energy expenditure. These changes increase the likelihood of weight gain and obesity. The study identified two dietary approaches that helped counter these effects. One approach, the Planetary Health Diet Index, focuses on plant-based foods. Women following this diet saw their obesity risk drop by 54%. Another method, the reverse Empirical Dietary Index for Hyperinsulinemia (rEDIH), emphasises low-insulinemic foods. This diet reduced annual weight gain by 0.28 kg. In contrast, diets high in ultra-processed foods, red meat, and processed meats were linked to faster weight gain and higher obesity risk. The findings suggest that plant-forward, low-insulinemic eating patterns can play a key role in managing metabolic risks during menopause.

The research underscores the potential of dietary changes as a preventive tool in menopausal health. By adopting plant-based, low-insulinemic diets, women may better control weight gain and reduce obesity-related risks. The study also highlights the need for broader dietary interventions to support women’s health during this transition.