Menopause brings hormonal changes that can make weight loss more challenging, especially around the midsection. Metabolism slows down, and the body processes food differently, making it essential to be mindful of dietary choices. Breakfast plays a crucial role in setting the tone for the day, and skipping certain ingredients may help regulate blood sugar levels, reduce cravings, and support a healthier weight.
We checked in with several health experts to discover six popular breakfast items to ditch during menopause for weight loss. According to them, processed meats, white bread, and margarine are some of the worst culprits. Read on to discover all six!
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1. Processed Meats
Processed meats like sausages, hot dogs, and deli cuts are some of the worst meats for your health. These are high in sodium and preservatives, which can lead to bloating and inflammation, among other issues.
"These foods can exacerbate menopausal symptoms by increasing inflammation levels in the body," Dr. Michael Lahey tells us. Bloating is already a common complaint during menopause, and the added sodium from these meats only makes it worse. To avoid this, Dr. Lahey recommends choosing lean proteins such as skinless chicken, fish, or plant-based options like legumes and tofu—all of which are great for weight management.
2. Artificial Sweeteners
Artificial sweeteners may seem like a healthy alternative to sugar, but in reality, they come with their own unique risks—including worsened menopause symptoms and weight gain.
Dr. Lahey tells us that these sweeteners "harm your gut and make you overeat sweet foods," which can lead to digestive issues and cravings. Instead, he recommends using natural sweeteners like honey or maple syrup in moderation, or simply satisfying your sweet tooth with whole fruits. Got it!
3. White Bread
White bread and other refined carbs such as pasta may be delicious and even kitchen staples, but the reality is that they do more harm than good during menopause (and in general).
According to Dr. Lahey, "Refined carbs increase weight and insulin levels, making weight loss even more challenging." They can even make mood swings worse and often leave you feeling drained. Choose whole grains such as quinoa, brown rice, and whole-wheat bread for better blood sugar and energy levels.
4. Pastries
Sugary croissants such as Pop-Tarts, donuts, etc., can feel like a delicious occasional treat, but eating them as your first meal of the day or even just as a frequent snack is dangerous to your health as you age, Dana Ellis Hunnes, PhD, MPH, RD, senior clinical dietitian at UCLA Medical Center, explains.
"The least healthy type of carbohydrate to eat over the age of 40 is ultra-processed carbohydrates that are frequently found in packaged foods such as pastries; think Pop-Tarts," she notes. The reason these types of carbs are not great for your health and weight at any age, let alone over 40, Hunnes adds, is because they provide "no nutritional benefit; they are often devoid of vitamins and minerals, antioxidants, and anti-inflammatory compounds." This is terrible for the metabolism and potential to lose weight, she says, because it leads to "insulin spikes, increases in IGF-1, an inflammatory marker, and increases risk for chronic diseases and deposition (fat storage) of calories in the body."
5. Margarine
Margarine is another food item that menopausal women (and pretty much everyone) should avoid. "If you’re someone that has swapped that lovely butter for margarine because someone has told you it’s more heart healthy, I want you to chuck the margarine in the bin," advises Sarah Law, a nutritionist specializing in helping women through menopause. Margarine is heavily processed and refined, loaded with inflammatory seed oils. "This is basically just pouring fuel onto your inflammation fire, which you do not need to be doing when going through menopause," she warns. The high levels of omega-6 fats in margarine can exacerbate inflammation and related symptoms.
6. Sugary breakfast cereals
When it comes to low-fiber foods, processed, refined options are oftentimes the worst culprits. "These types of foods contain empty calories that can lead to weight gain, as they are high in sugar and unhealthy fats," Dr. Onyx Adegbola, MD, Ph.D, founder of Casa de Sante says. "Additionally, these types of foods are often low in essential vitamins, minerals, and fiber, which can leave you feeling unsatisfied despite eating more than necessary."
She notes that eating these foods will likely cause blood sugar spikes and crashes throughout the day, along with cravings for more unhealthy foods–it’s a vicious cycle that certainly won’t do you any favors if you’re trying to lose weight.
As far as the worst processed low-fiber foods, Allison Sizemore, Certified Sports Nutritionist and Online Coach from Couture Fitness Coaching, puts sugary breakfast cereal at the top of the list. This food is often packed with sugar, which can lead to a range of health issues. "Eating cereal like this, especially alone with no protein or added fiber, can cause a spike in glucose, which can lead to weight gain and insulin resistance over time," she warns.
