The promises of the semaglutide, active ozempic molecule, make you dream: weight loss, reduction of appetite, better management of blood sugar … But no need to take the drug if you do not need it: certain foods could, without side effects, imitate the natural mechanisms, according to Julie Boët, dietician. The secret lies in the combination of well -chosen fiber, protein and carbohydrates, capable of stimulating the same hormonal signals as medical treatments.
Fibers that satisfy and stabilize blood sugar
The role of fibers is not limited to intestinal transit. The soluble fibers, in particular, form a viscous gel once in the intestine. Result: digestion slows down, blood sugar remains stable and the feeling of hunger moves away.
“”Soluble fibers (oatmeal, apples, carrots, legumes, chia seeds) form a viscous gel in the intestine, which slows down digestion, increases satiety and avoids pics of blood sugar 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 down digestion, increases satiety, stimulates GLP – 1. To consume with a lot of water and gradually increase the dose to avoid digestive disorders “ she recommends.
Proteins, natural allies of satiety hormones
Less known than fibers in this area, lean proteins, such as turkey or chicken, however play an essential hormonal role. They notably activate GLP-1, this satiety hormone that semaglutide is precisely seeking to mimic.
“”Steep proteins (eggs, fish, tofu, plain yogurt, chicken) stimulate satiety hormones (like natural GLP-1) and slow down gastric emptying, contributing to better control of appetite appetite“Underlines the dietician.
Consumed at breakfast or snack, they often avoid the desires of sugar at the end of the day. A simple change on the plate, with very real effects on eating behaviors.
Simple tips to regulate blood sugar on a daily basis
Limiting blood sugar peaks is the other pillar of the effects sought by Ozempic users. And there again, certain foods play this role naturally.
Like apple cider vinegar. “”A small amount of vinegar in a meal rich in carbohydrates decreases the glycemic response, slowing the absorption of sugars, an effect close to that of Ozempic on blood sugar “ Indicates Julie Boët.
Another strategy: prefer carbohydrates with low glycemic index, such as sweet potato, lenses or quinoa. “They stabilize blood sugar, reduce cravings and promote lasting energy” she said.
Before concluding: “In the long term, this type of diet allows sustainable weight loss, better energy and digestive comfort “.