The promises of semaglutide, Ozempic’s active molecule, are the stuff of dreams: weight loss, reduced appetite, better blood sugar management… But there’s no point taking the drug if you don’t need it: certain foods could, without side effects, imitate its natural mechanisms, according to Julie Boët, dietitian. The secret lies in the combination of well-chosen fiber, protein and carbohydrates, capable of stimulating the same hormonal signals as medical treatments.
Fiber that satiates and stabilizes blood sugar
The role of fiber is not limited to intestinal transit. Soluble fiber, in particular, forms a viscous gel once in the intestine. Result: digestion slows down, blood sugar levels remain stable and the feeling of hunger goes away.
“Soluble fiber (oatmeal, apples, carrots, legumes, chia seeds) forms a viscous gel in the intestine, which slows digestion, increases satiety and prevents blood sugar spikes after meals” specifies Julie Boët.
Psyllium is particularly interesting. It is a very viscous fiber which acts directly on satiety. “Psyllium (in seed or powder) slows digestion, increases satiety, stimulates GLP-1. Consume with plenty of water and increase the dose gradually to avoid digestive problems. she recommends.
Proteins, natural allies of satiety hormones
Less known than fiber in this area, lean proteins, such as turkey or chicken, nevertheless play an essential hormonal role. They notably activate GLP-1, this satiety hormone that semaglutide seeks to mimic.
“Lean proteins (eggs, fish, tofu, natural yogurt, chicken) stimulate satiety hormones (like natural GLP-1) and slow gastric emptying, contributing to better appetite control” underlines the dietician.
Eaten for breakfast or as a snack, they often help prevent sugar cravings at the end of the day. A simple change in the plate, with very real effects on eating behaviors.
Simple tips for regulating blood sugar levels on a daily basis
Limiting blood sugar peaks is the other pillar of the effects sought by Ozempic users. And again, certain foods play this role naturally.
Like apple cider vinegar. “A small amount of vinegar in a high-carbohydrate meal decreases the glycemic response, by slowing the absorption of sugars, an effect similar to that of Ozempic on blood sugar.” says Julie Boët.
Another strategy: prefer carbohydrates with a low glycemic index, such as sweet potatoes, lentils or quinoa. “They stabilize blood sugar, reduce cravings and promote long-lasting energy”
she specifies.
Before concluding: “In the long term, this type of diet allows for lasting weight loss, better energy and digestive comfort.