As women enter their 40s and navigate through the transformative phase of menopause, maintaining a healthy weight becomes a crucial aspect of overall well-being. Superfoods, nutrient-dense and rich in essential vitamins and minerals, play a pivotal role in supporting weight loss and managing the unique challenges that arise during this life stage.
We spoke with Destini Moody, RD, to learn about seven of the best superfoods to eat for weight loss during menopause for women over 40. Moody revealed that salmon, Greek yogurt, oats, blackberries, edamame, maca root, and chickpeas are the ones to eat more of.
Salmon
Salmon stands out as an exceptional superfood for women over 40 during menopause, aiming to manage weight effectively. Packed with high-quality protein and omega-3 fatty acids, salmon not only supports lean muscle mass but also aids in reducing inflammation and promoting heart health.
"A higher level of omega-3 fatty acids has been linked to better health among women postmenopausal and salmon is one of the richest dietary sources of this antioxidant. Antioxidants like omega-3s also help reduce visceral fat, which can accumulate during menopause due to changes in the metabolism as hormones fluctuate," says Moody.
Greek Yogurt
Packed with protein, Greek yogurt helps in preserving lean muscle mass, crucial for maintaining a healthy metabolism. The probiotics present in Greek yogurt contribute to gut health, which is particularly beneficial during menopause when hormonal changes can impact digestion.
Moody says, "We all know that dairy products are good for bone health, but this is particularly critical during menopause as changes in estrogen levels at this time put women at risk for osteoporosis. However, studies have shown that menopausal women who eat dairy like Greek yogurt have higher bone density. What’s more, Greek yogurt is high in protein and probiotics, which can both play a role in controlling hunger and weight during menopause."
Oats
Rich in soluble fiber, oats help regulate blood sugar levels and maintain a sense of fullness, making them an excellent choice for controlling appetite and reducing overall calorie intake.
"One of the biggest challenges in managing weight during menopause is battling the insulin resistance that occurs. When menopausal women experience insulin resistance, the disruption in hormone function, including insulin, makes it harder for fat loss to occur. Eating whole grains that are high in fiber, like oats, has been shown to help control blood sugar during insulin resistance to make weight loss easier and reduce menopausal symptoms," notes Moody.
Blackberries
Blackberries emerge as a valuable superfood for women over 40 during menopause, playing a pivotal role in supporting weight loss and overall well-being. They are low in calories and high in fiber, promoting satiety and aiding in digestive health. The fiber content also helps regulate blood sugar levels, reducing the likelihood of energy crashes and sugar cravings.
"One small study showed that berries like blackberries can help lower blood pressure in women going through menopause for a healthier heart. However, berries are also some of the richest sources of antioxidants which can work to combat the inflammation that comes with menopause and causes an accumulation of belly fat," Moody states.
Edamame
These young soybeans are rich in plant-based proteins, providing essential amino acids to support muscle maintenance and metabolism during hormonal changes. Edamame is also a good source of fiber, aiding in digestion and promoting a feeling of fullness, which is crucial for controlling calorie intake.
"As a soybean, edamame is a natural phytoestrogen that can help women with menopause better control the hormones that prevent them from losing weight as efficiently as premenopause. Furthermore, it’s also a high-protein, low-calorie snack that is great for controlling weight," Moody highlights.
Maca Root
Maca root stands out as a noteworthy superfood for women over 40 during menopause, offering unique benefits for weight management. Known for its adaptogenic properties, maca root helps the body adapt to stress, a crucial factor during menopause when hormonal fluctuations can contribute to weight gain.
"Some research has shown that this Peruvian plant can help alleviate menopause symptoms like hot flashes and poor sleep. Furthermore, there is also some evidence that it can help moderately increase metabolism which is a helpful quality for menopausal women trying to manage their weight," Moody notes.
Chickpeas
Chickpeas offer a multitude of benefits for supporting weight loss. The high protein content helps maintain lean muscle mass and supports a healthy metabolism, crucial during hormonal changes.
"Menopausal women may develop urinary tract infections and vaginal infections due to high blood sugar levels. But also, when blood sugar levels are high during menopause, many women experiencing the insulin resistance that comes with menopause have trouble losing weight," says Moody.
She further adds that "chickpeas are an excellent source of slow-digesting fiber which helps to control blood sugar and are among the legumes with the highest protein content. Increased intake of dietary protein has been shown to help manage weight in older adults because it helps them maintain their muscle mass and more muscle mass means a higher metabolism."
