Post: 6 Foods To Limit When Managing Belly Fat During Menopause

athima tongloom / Getty Images People with ovaries experience menopause, the life stage when your menstrual cycle has stopped for 12 months in a row. Your period stops due to hormonal changes that begin during the time leading up to menopause, known as perimenopause.1

The hormonal changes in menopause and perimenopause can cause symptoms like hot flashes, weight gain, and an increase in body fat—especially in the abdominal area. This increase in belly fat can disrupt blood sugar, lipid levels, and blood pressure, leading to metabolic and heart diseases.2

Nutrition remains crucial during perimenopause and menopause to prevent increased abdominal fat, weight, and health conditions. Knowing which foods to eat can help nourish your body and manage body composition during menopause.3 Knowing which foods to limit can help, too. High-Sugar Foods and Beverages

Insulin is a key hormone in blood sugar regulation. During the transition into menopause, a decline in estradiol (a type of estrogen) can impair insulin function, leading to high blood sugar levels and increased belly fat.45

Consuming too much sugar can also negatively affect blood glucose regulation and insulin function. These foods include sweets, desserts, sodas, and many packaged foods. You can check the Nutrition Facts label for the sugar content per serving.6

The American Diabetes Association recommends limiting sugar intake to 5% of daily calories. That means if you consume 2,000 calories, you should limit sugar intake to 25 grams.7 Processed Foods

Hormonal changes can decrease how much energy your body burns during rest and daily activities. Keeping your diet the same—even though your body starts burning less energy—will result in a calorie surplus that changes body composition .8

Calories are not a perfect determinant of whether food is nutritious or not. However, ultra-processed foods are generally calorie-dense while poor in nutritional value. They contain high amounts of refined carbohydrates, sugar, saturated fats, and sodium. Processed and ultra-processed foods and drinks include:910 Commercially produced sweets, such as cakes and cookies

Ready-to-heat meals, such as frozen pizzas Breakfast cereals Flavored yogurts Fruits in syrups Smoked meats Sugared nuts Soft drinks Saturated Fat An increase in […]

6 Foods To Limit When Managing Belly Fat During Menopause