If you haven’t been living under a rock recently, you’ve probably have heard of semaglutide – the active ingredient in medications like Ozempic and Wegovy that’s been hailed something of a wonder drug in the battle against obesity and a game-changer in the treatment of type 2 diabetes.
New research out of the University of Newcastle suggests that certain foods can have the same effects on the body as semaglutide, meaning people may achieve similar weight-loss results without needing a prescription, or facing the unpleasant side effects reported with the drug.
Now, if you’ve been prescribed semaglutide by your doctor to manage weight and/or type 2 diabetes, we are definitely, absolutely, 100% not suggesting you ditch the meds – the most important thing, always, is to speak with your doctor or healthcare professional about any health or weight-related concerns.
But for those who’ve heard rumours about the drug’s effects, you may be interested to know there are plenty of foods that are exceptional at triggering that very same appetite-suppressing hormone it goes to work on. Meaning? You can cash in on the benefits (not to mention additional upsides to eating a nutrient-rich diet) without taking any unnecessary medication.
How does semaglutide work?
In a nutshell, semaglutide works by inducing satiety – a feeling of being satisfied or full. And when you’re not hungry, you eat less. “Semaglutide works by mimicking the role of a natural hormone, called GLP-1 (glucagon like peptide-1),” writes study author Emma Beckett, for The Conversation. The body naturally produces this hormone as a response to nutrients when we eat.
“GLP-1 is part of the signalling pathway that tells your body you have eaten, and prepares it to use the energy that comes from your food.”
But there are potential side effects to contend with when taking weekly jabs of Ozempic and Wegovy (which, BTW, are prescription-only medications), that simply don’t come along with enjoying a macro-packed diet. Nausea, vomiting, diarrhoea, bloating and issues in vital organs can all come hand-in-hand with semaglutide – not to mention, when people stop taking it, their feelings of fullness fade (meaning many begin to feel hungry at their old levels again).
What to eat instead
Macronutrients like simple sugars (monosaccharides), peptides and amino acids (from proteins) and short-chain fatty acids can all trigger GLP-1 secretion, and choosing foods high in these nutrients may help bump up levels of this weight-busting hormone.
“This is why high-fat, high-fibre and high-protein diets can all help you feel fuller for longer.”
Okay, so what should you be stocking up on next time you’re at the supermarket if you want to bump up those GLP-1 levels – minus the meds?
Beckett suggests “foods with good fats, like avocado or nuts, or lean protein sources like eggs, and foods high in fermentable fibres, like vegetables and whole grains, feed our gut bacteria, which then produce short-chain fatty acids able to trigger GLP-1 secretion.”
Other protein-packed foods that have been shown to increase GLP-1 levels include whey protein and yoghurt, and taking probiotics may also help boost the appetite-suppressing hormone (though more research is needed).
Always speak to your doctor before commencing or ceasing any medication.
