A JAMA Network Open study found that women who followed plant-forward dietary patterns around menopause gained less weight and had a lower risk of obesity than women whose diets were higher in processed foods, fried foods and animal fats.
By yourNEWS Media Newsroom
Women who follow plant-forward diets during the menopausal transition may gain less weight and face a lower risk of obesity, according to a study published May 20 in JAMA Network Open.
The research, conducted by Harvard and the National University of Singapore, examined diet and weight changes among more than 38,000 female nurses over about 12 years. Researchers found that eating patterns rich in fruits, vegetables, whole grains, nuts and legumes were associated with less weight gain during menopause, while diets higher in processed meats, salty snacks and fried foods were linked to worse weight outcomes.
The study accounted for several factors that could affect weight, including age, race, physical activity, smoking, hormone therapy use and baseline body weight.
The findings add to broader research connecting plant-based and plant-forward eating with better metabolic health. Taylor Wolfram, a dietitian, said in an article on NaturalNews.com that “you don’t need to eat 100 percent plant-based to reap the benefits of nutritious plant foods.”
Researchers used data from the Nurses’ Health Study II, tracking participants for six years before and six years after self-reported menopause. Menopause was defined as the end of menstruation for at least one year.
Every four years, participants completed detailed food questionnaires. Researchers used those responses to assess adherence to 11 dietary patterns, including the Mediterranean diet, the DASH diet and the Planetary Health Diet. Weight was self-reported every two years, allowing researchers to calculate annual weight change and track the development of obesity during the follow-up period.
The strongest associations were seen among women whose diets emphasized whole plant foods and limited ultra-processed foods. Healthier patterns, including plant-based, Mediterranean, DASH and Planetary Health diets, were all linked to less weight gain over time compared with less healthy eating patterns.
The Planetary Health Diet showed the strongest association with reduced obesity risk. That diet emphasizes plant proteins, whole grains, healthy fats and limits red meat and refined carbohydrates.
Researchers also found that diets with lower insulin-boosting potential, measured by the empirical dietary index for hyperinsulinemia, were associated with the least weight gain. By contrast, higher intake of ultra-processed foods was tied to more weight gain and a higher risk of obesity.
The study also found that not all low-carbohydrate diets produced the same results. Low-carbohydrate diets built around vegetable proteins and unsaturated fats appeared protective, while low-carbohydrate diets higher in animal fats and proteins were associated with more weight gain.
The study centered on plant-forward eating, which does not require eliminating all animal products. Sophie Egan, author of “How to Be a Conscious Eater,” has described plant-forward eating as an approach that “emphasizes and celebrates, but is not limited to, plant-based foods,” as part of the Menus of Change initiative.
Experts said several mechanisms may explain the findings. Registered dietitian Jennifer Pallian, who was not involved in the study, said plant-forward diets are often lower in calories per volume and higher in fiber, which can support fullness and appetite regulation.
Fiber may also affect gut bacteria. Pallian noted that fermentation of fiber by gut microbes produces short-chain fatty acids, which may influence appetite-regulating hormones. She also said saturated fat from animal foods may impair insulin signaling, while plant-forward diets are linked to lower production of trimethylamine-N-oxide, or TMAO, a compound associated with higher body mass index and insulin resistance.
Fiber’s role in satiety has been emphasized in other nutrition guidance as well. The book “Going Vegan for Beginners” notes that fiber, along with enough protein and fat, helps support satiety, or the feeling of being full and satisfied.
Dietitian Avery Zenker recommended that people interested in plant-forward eating begin by adding foods rather than focusing only on removing them. She suggested starting with familiar foods such as pasta, potatoes, peanut butter and bread, then gradually trying additional plant-based options.
Zenker also recommended using herbs and spices to add flavor and nutrients. People who follow a fully plant-based diet may need to consider vitamin B12 and vitamin D supplementation, she said. Calcium, iron and zinc may also require more intentional food choices, and a dietitian can help people meet those needs.
The book “The Healthy Kitchen” emphasizes whole, minimally processed foods while allowing flexibility for personal preferences. Kristie Middleton’s “MeatLess” also notes that many common meals are already meatless, which can make a plant-forward transition easier.
The study does not prove that plant-forward diets directly cause lower menopause-related weight gain, because the research was observational. However, the authors said the findings support the role of whole, plant-based foods in maintaining metabolic health during a period when hormonal changes can make weight management more difficult.
Researchers said further studies are needed to confirm causality and better understand which dietary patterns may be most effective for women during menopause.
The findings suggest that health care providers may consider dietary counseling focused on plant-forward meals as one strategy for supporting weight management during the menopausal transition. For women seeking practical steps, the study points toward a diet built around whole plant foods, legumes, nuts, whole grains, fruits and vegetables while limiting fried foods, salty snacks, processed meats and ultra-processed products.
Source: Natural News
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