Simple food exchanges that “could help postmenopausal women”

Simple food swaps could help women go through menopause and prevent weight gain, according to the largest study of its kind in the world. Ditching white bread, pasta, and rice – or just eating them with fat or protein – could help reduce the blood sugar spike women experience after eating carbohydrate-rich meals.

Natural yogurt, nuts, legumes, berries, and leafy vegetables are also good choices to help keep the gut microbiome healthy, the study suggests. Experts from nutrition company ZOE along with scientists, including King’s College London, looked at data from 1,002 pre-, peri- and postmenopausal women who have undergone a variety of health tests and checks.

They found that, among women of the same age, postmenopausal women experienced a greater rise in blood sugar levels after consuming a high-carbohydrate meal. Over time, high blood sugar can damage organs and lead to serious health conditions like heart disease and diabetes.

TO KNOW MORE:Sadiq Khan to grant “menopause leave” to staff and grant extra work breaks

Postmenopausal women have also been found to have more weight around their stomach, higher levels of inflammation, higher cholesterol, and higher blood pressure than pre-menopausal women. Published as a pre-press in the medical journal The Lancet, the study also found that postmenopausal women consumed more sugar and reported less sleep than premenopausal women, thereby increasing the risk of type 1 diabetes and type 2, obesity and heart disease.

Dr Sarah Berry, senior author of the study, nutrition scientist at ZOE and associate professor of nutritional sciences at King’s College London, said: “Our research shows that menopause is a time of major metabolic upheavals, which can have a significant impact on term health “.

He told the PA news agency that, based on the research, “changing our diet could have a favorable impact on many of these unfavorable changes.” He added: “What our research shows is that, even in an age-matched group, if you are postmenopausal, you have an unfavorable rise in blood sugar after consuming a high-carbohydrate meal. It is a menopausal effect.



The advice includes ditching simple carbohydrates like white bread, rice and pasta for complex carbohydrates like rye loaf, or eating them with a source of fat or protein, such as olive oil or peanut butter, which slow the sugar spike in the blood.
The advice includes ditching simple carbohydrates like white bread, rice and pasta for complex carbohydrates like rye loaf, or eating them with a source of fat or protein, such as olive oil or peanut butter, which slow the sugar spike in the blood

“Therefore, women may want to be more aware of the type of carbohydrates they are consuming. This could mean moving away from highly refined carbohydrates and the processed foods that contain them, then think carefully about baked goods, some confectionery and some products. as basic as bread, pasta and rice.

“We are not saying that people shouldn’t consume them but, for example, if you consume them with a fat like olive oil or a protein, it will help reduce the glycemic response. So, you could eat these foods with protein. or fat, or swapping with whole grain varieties.One change would be choosing rye bread, for example, rather than white or whole grain.

“Or ask yourself if you would be happy to have legumes instead of rice? If not, you could choose brown rice. We can also promote a healthy microbiome by eating a variety of plant-based foods in the diet that are not processed.

“For example, you could include berries, green leafy vegetables, nuts and legumes. Also, fermented foods like Greek yogurt, especially the full-fat, unsweetened variety. What this study shows is that we are not prisoners of the menopause – we can do something about it. “

Menopause is defined as the time when a woman has not had a period in 12 months. It usually occurs naturally and most often after age 45. The gut microbiome is made up of trillions of microorganisms including bacteria and fungi and is known to affect health aspects such as the immune system and digestion.

Want more from MyLondon? Sign up for our daily newsletter for all the latest and greatest from all over London here.

Leave a Comment