New Research Shows Positive Impact of Low-Fat Vegan Eating on Postmenopausal Symptoms

A new study has concluded that a low-fat vegan diet can drastically alleviate severe hot flashes experienced by postmenopausal women. This research, published in the journal Maturitas, emphasizes the effectiveness of a plant-based diet in handling hormone-related issues.

The crucial element is advanced glycation end-products (AGEs), a type of dietary compound. AGEs are commonly found in animal products and foods cooked under high, dry heat conditions such as grilling. These compounds can disrupt hormones, specifically estrogen, resulting in inflammation, oxidative stress, and hot flashes.

The Physicians Committee for Responsible Medicine conducted the research and observed a significant reduction in hot flashes when the intake of AGEs was minimized. Postmenopausal women who adopted a low-fat vegan diet noticed a 92 percent drop in severe hot flashes and an 88 percent reduction in moderate-to-severe hot flashes.

Dr Hana Kahleova, the study’s lead author and the director of clinical research at the Physicians Committee for Responsible Medicine, shared, “Meat consumption increases the presence of hormone-disrupting advanced glycation end-products in the body, which contributes to hot flashes. A low-fat vegan diet lowers AGEs intake, improving hormonal balance and significantly decreasing hot flashes.”

This recent research is a detailed analysis of data from a previous study involving 84 postmenopausal women who reported experiencing at least two moderate-to-severe hot flashes daily. These women were divided into two groups: one followed a low-fat vegan diet with a daily serving of half a cup of cooked soybeans, while the other group maintained their usual diet over 12 weeks.

After the study, the vegan group recorded a 73 percent decrease in dietary AGEs, while the control group saw a 7 percent increase. The study attributed 44 percent of the AGEs reduction in the vegan group to reduced meat consumption and 24 percent to reduced dairy intake. Notably, white meat was the source of 80 percent of the AGEs derived from meat consumption.

The study concluded that a low-fat, plant-based diet could significantly lessen the frequency of hot flashes, irrespective of changes in energy intake and weight loss, indicating the profound impact dietary choices can have on postmenopausal symptoms.

Learn How to Cook Plant-Based Meals at Home

Reducing your meat intake and eating more plant-based foods is known to help with chronic inflammation, heart health, mental wellbeing, fitness goals, nutritional needs, allergies, gut health, and more! Unfortunately, dairy consumption also has been linked to many health problems, including acne, hormonal imbalance, cancer, prostate cancer, and has many side effects.

For those interested in eating more plant-based, we highly recommend purchasing one of our many plant-based cookbooks or downloading the Food Monster App which has thousands of delicious recipes making it the largest vegan recipe resource to help reduce your environmental footprint, save animals and get healthy! And, while you are at it, we encourage you to also learn about the environmental and health benefits of a plant-based diet.

Here are some resources to get you started:

• Weekly Vegan Meal Plans
• Plant-Based Health Resources
• Plant-Based Food & Recipes
• The Ultimate Guide to Plant-Based Nutrition
• Plant-Based Nutrition Resources
• Budget-Friendly Plant-Based Recipes
• High Protein Plant-Based Recipes
• Plant-Based Meal Prep

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• From Estrogen to Breast Cancer: Debunking Tofu and Soy Myths

Easy Ways to Help the Planet:

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