Plant-based diets are frequently endorsed by health professionals for their potential to lower the risk of cancer and heart disease, support weight management, and enhance overall well-being. Recently, a study has emerged indicating that such diets might also lessen hot flashes for women experiencing menopause.
Published in May in the journal Menopause, this research involved 84 women who followed a low-fat vegan diet that included soy products. This group compared their experience to those who maintained their regular mixed diets. While the sample size was small, the results after 12 weeks showed a 92% reduction in severe hot flashes and an average weight loss of about 8 pounds among the vegan participants.
If you’re navigating perimenopause or menopause, should you switch to a vegan diet? Well, it might be beneficial, but doctors suggest the focus should be on increasing plant-based foods rather than being strictly vegan.
Dr. Susan Haas, an OB-GYN with Lehigh Valley Health Network, remarked, “We know a plant-based diet has benefits for overall health. This study suggests it may also alleviate hot flashes, and processed plant-based foods can be part of that.”
What’s notable about this research?
This latest study builds on prior findings from 2023 that showed plant-based diets could reduce the intensity and frequency of hot flashes. The new analysis specifically examined if vegans consuming processed foods experienced similar outcomes.
Dr. Katie Jo Light, a clinical assistant professor at Texas A&M University, described this significance, as it disputes the notion that plant-based diets must be strictly “clean” or minimally processed to be effective.
It’s essential to acknowledge that other studies have linked ultra-processed foods to various health problems, such as type 2 diabetes and heart disease. Dr. Angela Wilson, an OB-GYN in New York City, emphasized that while highly processed foods are typically associated with negative health trends, the current study found that participants lost weight on a diet that included them. This could suggest that increasing plant consumption while reducing animal fats yields real benefits.
“That’s empowering, especially for busy women who may not always have time to cook,” Light mentioned, albeit she still advises minimizing processed foods whenever possible.
The inclusion of soy in the diet is another crucial point. Elizabeth Ward, a registered dietitian, pointed out that soy is a great source of plant-based protein and phytoestrogens, which have the potential to help diminish hot flashes.
Is plant-based eating truly beneficial for menopausal women?
Ward asserts that focusing on plant-based foods is advantageous for anyone, regardless of age. Foods like fruits, vegetables, beans, and whole grains are high in fiber, keeping you feeling full.
These diets tend to be lower in calories and fats, which can help manage weight—a common concern during menopause. Dr. Haas noted that such diets could support weight regulation and provide other metabolic advantages.
Nonetheless, there isn’t a universally ideal diet for menopausal women. As Dr. Light explained, a plant-based approach can be effective, but it doesn’t require complete elimination of animal products. Previous research has also shown that a Mediterranean diet, which may include some animal products, can benefit women during menopause and promote cardiovascular health.
“Since it supports heart health, I believe it would also be beneficial for menopausal women,” Wilson added. “Any diet rich in fruits, vegetables, and lean proteins, while being low in refined sugars, would be solid for women in this stage.”
Are there downsides to plant-based diets?
Dr. Haas warned that while a vegan diet can be balanced, it requires careful attention to ensure all nutritional needs are met. For example, vitamin B12 is primarily found in animal products, so supplementation might be necessary. Other nutrients like calcium, zinc, vitamin D, and omega-3 fatty acids are also typically less accessible on a vegan diet.
Wilson highlighted the importance of adequate protein, especially since menopausal women experience a decline in muscle mass. Fresh produce may not be readily available in all areas, and some find a vegan lifestyle too restrictive, though recent research indicates that processed plant foods still hold benefits.
How to embrace a plant-based diet during menopause
If you’re interested in incorporating more plant-based foods, Wilson suggests a gradual approach. Start adding more fruits and vegetables to your meals and consider replacing some meat with plant-based proteins.
For instance, consider using oat or soy milk instead of dairy, swapping meat for beans in one meal, and filling half of your plate with vegetables. Using frozen veggies, canned beans, and precooked grains can simplify the process.
Light also recommends consulting a registered dietitian to create a personalized plan that ensures you get the nutrients you need. The key takeaway? You don’t have to change your entire diet all at once.
