Harvard Study Links Two Diets to Reduced Weight Gain During Menopause

A Harvard University study tracked nearly 40,000 women across the 12 years surrounding menopause and examined how different eating patterns affected weight changes. Up to 70 percent of women gain weight during this period, with an average increase of 1.5 pounds per year beginning in the mid-40s.

The research grouped diets into 11 categories. Two patterns stood out for limiting weight gain: a largely plant-based regimen called the planetary health diet and a low-insulin diet that prioritizes high-fiber carbohydrates, healthy fats, and lean proteins.

The planetary health diet emphasizes whole grains, fruits, vegetables, nuts, and legumes while limiting red meat, added sugars, and highly processed foods.

The low-insulin diet focuses on foods that limit sharp rises in blood sugar and insulin. Researchers found that low-carbohydrate approaches rich in plant-based proteins and healthy fats were associated with less weight gain, while those heavy in animal fats and proteins showed the opposite result.

Hormonal shifts during menopause reduce estrogen levels that help regulate fullness and increase hormones such as ghrelin and cortisol that can drive cravings for high-fat and sugary foods. A medical director at the Northwell Katz Institute for Women’s Health who was not involved in the study said the findings show that food choices remain important despite these changes.

Abdominal fat accumulation during menopause is linked to higher risks of heart disease, Type 2 diabetes, non-alcoholic fatty liver disease, and certain cancers. The same medical director said diets that improve insulin resistance may help maintain weight and reduce obesity risk.