How Diet Shapes Weight Gain During Menopause, According to Science

A large-scale study has uncovered how diet affects weight gain during menopause. Researchers analysed data from nearly 40,000 women to explore the link between food choices and metabolic changes. The findings suggest that certain eating patterns can significantly reduce obesity risk in this life stage. The study, led by the NUS-Harvard Women's Health Initiative (NUSHINE), used data from the Nurses' Health Study II. It focused on how menopause alters metabolism, increasing insulin resistance, changing fat distribution, and lowering energy expenditure. These shifts often lead to weight gain and higher obesity risk.

Results showed that diets high in ultra-processed foods, red and processed meats, fried potatoes, and excess salt worsened weight gain. In contrast, the reverse Empirical Dietary Index for Hyperinsulinemia (rEDIH)—a low-insulinemic diet—slowed annual weight gain by 0.28 kg. The Planetary Health Diet Index, rich in plant-based foods, cut obesity risk by 54%. The research primarily involved Caucasian women, but plans are underway to include more diverse populations. Future studies will also test these findings in clinical trials to confirm their broader applicability.

The study highlights the benefits of plant-forward, low-insulinemic diets for managing weight during menopause. By adopting such eating habits, women may reduce obesity risk and improve metabolic health. Further research will explore these effects across different ethnic groups and in controlled trials.