After 45, extra pounds settle on the belly, cravings return, and fatigue lingers. Good news: by focusing on the glycemic index and anti-inflammatory foods, we can stabilize our blood sugar, reduce inflammation, and regain true digestive comfort. Here’s how to effectively compose your meals.
The low GI diet targets inflammation after the age of 45 because excess sugar in the blood maintains chronic inflammation, which is a source of fatigue, pain, and many diseases, in addition to accelerating the aging of the body. By limiting blood sugar spikes, we cut one of the roots of the problem.
What changes from the age of forty is the hormonal landscape. The decrease in progesterone and estrogen leads to fluctuations in blood sugar levels and a decrease in cell sensitivity to insulin, especially when periods become very irregular. Cortisol, the stress hormone, also naturally rises, further increasing blood sugar levels.
Concrete result: the most delicate period is between 45 and 55 years old, with an average weight gain of 7 kg over 10 years, of which only 2 to 3 kg would be truly related to hormones. The rest mainly comes from emotional eating and stress. In other words, there is real room for maneuver on the plate.
The low GI diet operates on a simple principle: prioritize raw foods with a low glycemic index to avoid blood sugar spikes and the subsequent cravings. It is not a diet: no food category is eliminated, nutritional quality is taken into account, and the body is provided with calories that are useful for its proper functioning.
The method is based on three complementary pillars. One: low GI foods, mostly raw. Two: a good daily intake of anti-inflammatory foods. Three: maintaining the body's acid-base balance, which requires plenty of vegetables and not too many starchy foods.
Nota Bene: the glycemic index (GI) measures how quickly a food raises blood sugar levels. The glycemic load (GL), on the other hand, takes into account the actual amount of carbohydrates consumed. Some foods with a medium or high GI but low GL can still be consumed in reasonable quantities, accompanied by vegetables.
This way of eating is satisfying, which limits frustration, reduces inflammation related to excess sugar, and alleviates some of the discomforts of menopause.
The list of anti-inflammatory foods beneficial for menopause consists of a few categories: omega-3 fats (sardines, mackerel, herring, flaxseed, walnuts, chia), vegetables and fruits, spices, herbs, alliums (garlic, onion, shallot), lemon juice and apple cider vinegar, and finally nuts and seeds. Ideally, these should be consumed daily, not just occasionally.
Conversely, some foods promote inflammation, even when their glycemic index is low: red meat, cow's milk and yogurts, animal fats (butter, cream, cheese), oils that are too rich in omega-6 such as grape seed, sunflower, or peanut oil, excessive gluten, refined grains and flours, additives in industrial products, alcohol, sweeteners, and excess sugar.
In practice, this could mean: plant-based milk without added sugars or additives instead of cow's milk, sheep or coconut yogurts, cheese in moderation and not every day (preferably raw sheep or goat cheese), red meat once a month, and butter replaced with nut puree or olive oil.
The expected benefits are tangible: fewer cravings and less weight gain, significantly reduced chronic inflammation, and a lowered risk for cardiovascular problems, diabetes, and osteoporosis, which are very common after age 55.
The acid-base balance is very important in nutrition during menopause: a balanced body pH prevents inflammation, while a diet that is too acidifying demineralizes the body and significantly increases osteoporosis problems. The basic rule can be summed up in one number: about 70% alkaline foods to 30% acidifying foods.
On the alkaline side, we find fruits and vegetables, herbs and spices, seeds, nuts, avocado, sweet potatoes, baking soda, as well as lemon juice and apple cider vinegar. The latter two are acidic in the mouth but alkaline once in the body, which often surprises people.
On the acidifying side: animal proteins in general (especially meats and processed meats), all animal fats, dairy products, particularly hard cheeses, sugar and sweet foods, cereals, bread and especially refined flours, sodas even light ones, coffee, alcohol, salt, and industrial dishes.
There’s no need to count everything. We mainly keep animal proteins among the acidifiers, avoid overindulging in dairy, animal fats, and cereals, significantly reduce sugar, and rebalance with plenty of vegetables. It’s worth noting that the body's acidity also increases when we are stressed, sedentary, sweat a lot during exercise, or do not drink enough water. A diet that is too acidifying depletes magnesium, potassium, and calcium.
The belly expands during menopause because the decrease in estrogen activates an enzyme responsible for fat production around the abdomen. As long as estrogen is present, it tends to distribute fat in the lower body, which explains the shift in body shape towards the belly and hips when levels drop.
Other mechanisms come into play. Muscle mass decreases, so the basal metabolism slows down: the estimated decline is 150 to 200 calories per day, so meals need to be slightly lighter. Cortisol, produced excessively in a chronic manner, increases blood sugar, appetite, and sweet cravings, and triggers the production of an enzyme responsible for storing visceral fat.
A useful nuance, and it is important: a little extra fat is not the enemy, as adipose tissue secretes estrogens that are lacking during menopause. It is only when fat becomes excessive, especially localized in the upper abdomen, that it secretes inflammatory molecules called cytokines. Therefore, there is no need to focus on the three extra kilos shown on the scale.
To compose a low GI meal, four elements are sufficient, in this order. One: a large portion of vegetables at lunch and dinner, at least half of the plate, raw or cooked. Two: proteins at lunch and dinner, a little less in the evening. Three: a portion of low GI carbohydrates, about 150 g cooked, at lunch or dinner (or half a portion at both meals). Four: a bit of fat, prioritizing healthy fats.
The order matters more than one might think. First, think about the vegetables you will include in the dish, so you don’t forget them, then the proteins that are essential during this time, then the fats, and finally the carbohydrates if needed. This is the opposite of the usual reflex, which starts with pasta or rice.
Two organizational tips can change your life: cook the vegetables in advance for three days (stored in the refrigerator in glass containers) and write down two or three meal ideas each week on a planner. Also, try to eat at fixed times and avoid dining after 8:30 PM: the liver regenerates at night between midnight and 4 AM, and it needs to have finished managing digestion.
Among the fats to include in the meal and dessert: oils (olive, rapeseed, flaxseed, sesame), nuts and nut butters, avocado, pesto, olives, seeds, tapenade, cream, cheese, sheep yogurt.
Not all vegetables play the same role on a low GI plate. Filling vegetables are those with a medium GI: squash, carrots, turnips, celeriac, peas, and Jerusalem artichokes. Light vegetables are those with a very low GI: green vegetables, mushrooms, cabbage, and eggplant.
This distinction is especially useful when there are no starchy foods in the dish. In this case, there are two solutions: add a bit more fat (avocado, cheese, more sauce), or compose the plate with half filling vegetables and half light vegetables. You will make it to the next meal without a 5 PM craving.
Also, think about colors. Beta-carotene is found in carrots, sweet potatoes, squash, and mangoes; lycopene in tomatoes; anthocyanins in blackcurrants, blueberries, red cabbage, and the skin of eggplant; chlorophyll in leafy green vegetables and herbs. Varying colors means varying antioxidants, and the body needs more of them during menopause to fight oxidation.
The recommended amount of starchy foods is around 150 g cooked per day, a bit more for athletic women. They can be consumed all at once, at lunch or dinner, or divided into two half-portions.
Choice is as important as quantity. Favor low-GI starchy foods: legumes, quinoa, buckwheat, whole grain pasta and rice, whole grain bread. At the same time, significantly reduce sugar and preparations rich in refined wheat flour, which spike blood sugar and promote inflammation.
A often overlooked digestive detail: the combination of a large amount of animal protein and starchy foods is very hard to digest. The classic steak and spaghetti weighs heavily on the stomach, even with whole grain pasta. It’s better to pair starchy foods with vegetables and save large portions of animal protein for meals that are lighter in starch.
If you have difficulty digesting legumes, start with red lentils, which are gentler; soak them for several hours with a bit of baking soda before cooking, then blend them to break down some of the fibers. For chickpeas, remove the skin after cooking.
At menopause, it is essential not to eliminate fat: one-third of the diet should consist of fats. They provide vitamins A, D, E, and K, enable hormone synthesis, make up cell membranes, satisfy hunger, and calm sugar cravings. The key is to balance them throughout the day.
The targeted distribution for a healthy diet is as follows: about 50% omega-9 (olive oil, avocado, nuts, duck or goose fat), 25% saturated fatty acids (butter, cream, cheese, charcuterie, coconut oil), 20% omega-6 (sesame oil, grape seed oil, sunflower oil, nuts), and 5% omega-3. The latter are the major anti-inflammatories: fatty fish, cod liver, flaxseed oil, virgin rapeseed oil, camelina oil, walnuts, chia seeds, flaxseeds, and hemp seeds.
Specifically, aim for two portions of fatty fish per week (sardines, mackerel) and reduce animal fats. Since plant-based omega-3s are significantly less well absorbed, if you do not eat fatty fish, supplementation with fish oil capsules is justified.
For a guilt-free day, here are portion guidelines for one person:
1 tablespoon of olive oil (for cooking, dressing, or sauce)30 g of cheese or half an avocado10 nuts1 teaspoon of nut butter1 tablespoon of seeds1 egg1 portion of fatty fish1 Greek yogurt2 squares of dark chocolate with more than 70% cocoa
The anti-inflammatory spices and herbs to have in the kitchen are easy to remember: turmeric, cinnamon, ginger, nutmeg, thyme, rosemary, oregano, basil, parsley, coriander, and hibiscus. Add alliums (garlic, onion, shallot) and you have the complete set of little extras to sprinkle on all dishes.
Their benefits go beyond flavor. Herbs and spices provide antioxidants, vitamins, and minerals, and they are among the alkalizing foods that help balance the body's pH. Alliums contain antioxidant sulfur compounds that also help the body eliminate toxins and heavy metals.
A few specialties are worth mentioning: turmeric is anti-inflammatory, ginger too (grated in water for a drink or on a stir-fry of vegetables), coriander has a detox effect on heavy metals, and saffron has antidepressant properties. In terms of pure antioxidants, the top trio includes oregano, thyme, cinnamon, turmeric, and cloves.
One caveat to know: if you have sensitive or irritable intestines, onion and cabbage are among the irritating foods to reduce, at least at first. Herbs, however, remain welcome.
Steaming is one of the healthiest cooking methods, along with boiling and en papillote, because it preserves nutrients without generating inflammatory compounds. For even more nutrient-rich foods, opt for gentle steaming.
For the oven and frying pan, there are two rules: do not brown the food too much and do not exceed a temperature of 190 °C at most. Avoid burnt or overly browned foods, as they contain very toxic and inflammatory compounds. If your oil is smoking in the pan, it means the temperature is too high and the oil is degrading: it then becomes harmful.
Choose the right oil for cooking. For cold use: flaxseed, walnut, olive, virgin rapeseed oil. For gentle to medium cooking or oven under 190 °C: olive oil. For higher heat cooking: coconut oil, duck or goose fat. Oils rich in omega-3 (flaxseed, walnut, virgin rapeseed) should not be heated and should be stored in the cold after opening, away from light, as oxidized oil produces free radicals, which are a source of chain inflammation.
Regarding utensils, avoid non-stick pans made of Teflon or aluminum. Prefer 18/10 stainless steel without coating for stews and vegetable stir-fries, ceramic for sticky foods (eggs, pancakes, fish), and cast iron or uncoated steel for higher temperature cooking.
Drinking vinegar water before meals has a real effect: 1 tablespoon of apple cider vinegar mixed with a glass of water, taken before the meal, lowers the glycemic index of that meal. However, it should not be overdone; once a day at most.
Possible side effects justify this limit: in excess, apple cider vinegar can damage the esophagus and tooth enamel. And it is not suitable for everyone; those with a sensitive stomach can skip it without regret.
Another point that puts things into perspective: if you already eat low GI foods, this step is unnecessary. Incorporating it into your salad dressing will be much more useful and enjoyable. Choose organic, unpasteurized, and unfiltered apple cider vinegar to benefit from the good bacteria: it has a hypoglycemic effect, improves digestion, and although acidic in the mouth, it is alkalizing in the body.
Psyllium husk is a gentle fiber that regulates transit and nourishes the microbiome: aim for 1 tablespoon per day, rehydrated in water. Its taste is better masked when mixed with yogurt, for example at breakfast, but any time of day works. If your intestines are sensitive or irritable, start with 1 teaspoon per day, rehydrated in a little water and then mixed with plant-based yogurt.
Why is it particularly useful after 45? Because the decline in estrogen can slow digestion and reduce the production of digestive enzymes, leading to periods of constipation, gas, and bloating. The microbiome also changes during menopause, notably with a loss of Lactobacillus bacteria.
Psyllium doesn't work alone. Focus on fiber daily: unlimited vegetables, legumes, 2 fruits per day, and chia pudding as an alternative to psyllium. And above all, drink enough, from 1.5 to 2 liters of water per day, as fiber without water can cause stomach pain.
If fiber causes bloating at first, which often happens when the microbiome is unbalanced, prioritize soluble fibers, prefer leafy green vegetables, peel and seed zucchini, cucumbers, eggplants, tomatoes, and peppers, and eat them steamed rather than raw. You will gradually increase the amounts.
What does a low glycemic index anti-inflammatory day look like during menopause? For breakfast, three components: proteins (egg, skyr, sheep or goat yogurt, ham, scrambled tofu), fibers (fruits, rehydrated psyllium, chia pudding, oat bran), and healthy fats (nuts, nut butter, seeds, avocado, raw cocoa). No sugar other than that from fruits, or a savory breakfast.
Why this vigilance in the morning? Because the body secretes a peak of cortisol between 7 AM and 9 AM, which raises blood sugar levels even when fasting. A sweet breakfast adds an insulin spike on top, leading to excess storage as fat and hunger mid-morning. If you must have bread or cereals, stick to 1 slice of low glycemic index bread, ideally sourdough, or 20 g of oats, barley, or buckwheat.
At lunch and dinner, we apply the four keys: half the plate with vegetables, proteins (a bit less in the evening), 150 g of cooked starches to be spread throughout the day, and a bit of fat. In the evening, we lighten up: we avoid meat that promotes dopamine, alcohol that disrupts sleep cycles, and saturated fats that are hard to digest, favoring plant-based proteins and fiber-rich foods to prevent nighttime cravings.
And we drink: about 1.8 liters of water per day, more if engaging in sports, in heat, or consuming coffee and tea. A simple tip is to use a large 35 cl mug and plan for five throughout the day: one at breakfast, one in the morning, one at lunch, one for a snack, and one in the evening.
Keep the essentials in mind: consume as many raw foods with a low glycemic index as possible, monitor the amount of starchy foods (about 150 g cooked per day), significantly reduce sugary foods, maintain a normal but balanced amount of fat throughout the day, add anti-inflammatory foods daily, and favor gentle cooking methods. High glycemic index foods and those with a high glycemic load can still be consumed very occasionally, accompanied by vegetables.
If changing everything at once discourages you, start with just one action. Fill half your plate with vegetables at lunch and dinner for two weeks, cooking them in advance for three days. Then add small extras: herbs, spices, alliums, seeds, two servings of fatty fish per week, and a tablespoon of rehydrated psyllium.
Lastly, and this is as important as your plate: listen to your body, as we are all different. Observe your digestion based on what you have eaten, and note what works for you. And don't hesitate to ask your doctor for a check-up (fasting blood sugar, glycated hemoglobin, CRP, cholesterol, vitamin D, TSH) to start with clear foundations.
Author Audrey on 13 December 2022
Gastronomy and Food : Diet and Dietetics
Author Audrey on 05 September 2024
Gastronomy and Food : Food