The year that just went by, was obsessed with Ozempic and weight loss. Not just that, but it was also the most searched weight loss drug outpacing Wegovy, its closest competitor, by 300%. As of November 2024, it had a current volume of 16 million searches per month.

What is Ozempic?

Ozempic or semaglutide s a prescribed drug that is used in people with type 2 diabetes. It is given as an injection under your skin and could be prescribed off-label for weight loss. However, the drug is not approved by Food and Drug Administration (FDA) for weight loss.

The active ingredient in this is semaglutide, which belongs to the class of drugs called glucagon-like peptide-1 or GLP-1 receptor agonists. This is what helps stimulate pancreas to release insulin, prevents, cravings and hunger pangs and prevents increase in blood sugar. It basically mimics the action of naturally produced hormones GLP-1 by activating GLP-1 receptors to achieve these results.

However, it does not come without any side effects. They can include nausea, stomach pain, constipation, thyroid cancer, and more.

But, what if we tell you that you can try these foods which mimic the results of Ozempic, without these above mentioned side effects?

Filling Foods

These foods are called filling foods, that make you feel full and thus controls your cravings. These are foods high in protein, fiber, and healthy fats which can trigger the release of GLP-1 hormones and other satiety-enhancing effects. Another reason to consider it? These are cheaper than the medications and do not have the unwanted side effects.

Foods that mimic Ozempic effects

Oats: They are rich in soluble fiber called beta-glucan. This can delay gastric emptying and promote feelings of fullness. As per a study published in Current Nutrition Reports, the beta-glucan increases satiety and reduces energy intake by enhancing GLP-1 secretion.

Studies also show that oats can help lower body weigh and harmful LDL- cholesterol levels.

Barley: This also contains beta-glucan, so the effects remain same. Furthermore, the journal Nutrients reported that barley lowered a hunger hormone called leptin.

Legumes, beans, lentils, chickpeas: In one study that included more than 15,000 U.S. adults published in the journal Nutrients found that legume intake was inversely associated with weight gain over the 10-year study period. Adults in the study with moderate to high intakes gained substantially less weight over the past decade than those reporting no legume intake.

Eggs: A study published in Nutrition Research reported that those who had eggs for breakfast reduced overall caloric consumption for the entire day.

Greek Yogurt: It is a healthy, must-have in your diet as it helps you stay fuller longer and also helps with your gut health. Studies suggest that the protein coupled with probiotics enhances satiety and impacts your appetite-regulating hormones to keep your hunger and cravings in check.

Avocado: They are rich in monounsaturated and polyunsaturated fats, which are considered heart healthy. Avocados are also rich in dietary fiber. A medium-sized avocado has 10 grams of fiber, or more than half the fiber you need in a day. The high fat and fiber content of avocados leads to slower digestion, lower blood sugar and insulin levels and elevates hormones levels that trigger fullness.

Fish: The long-chain omega-3 fatty acids in fish along with the high-quality protein help down-regulate your hunger and appetite.

Number of people who suffer with diabetes increased from 200 million in 1990 to 830 million in 2022, according to World Health Organization (WHO). Being a chronic disease that plagues thousands of people across the world, diabetes is a condition when your body does not produce enough insulin, or cannot use insulin effectively. There are 2 prominent types of diabetes, out of five, type 1 and 2 diabetes.

When it comes to food, there are certain foods that diabetes patients should avoid. Foods like potato chips, sweet beverages, processed meats, candy, alcohol etc. Another such food, that you should avoid, which seems healthy, is cranberry juice.

Why Should Diabetes Patients Avoid Cranberry Juice?

According to the United States Department of Agriculture, two things you must consider about cranberries are their sugar content (12.1 g per 100 g) and their carbohydrate content (12.2 g per 100 g). Additionally, it provides very little fiber, only about 0.2 grams per serving. This low fiber content means the sugar in cranberry juice can be quickly absorbed into the bloodstream, potentially causing a spike in blood sugar levels.

Despite its sugar content, cranberry juice doesn't necessarily need to be completely off-limits for people with diabetes. The key is to consume it in moderation, limiting servings to no more than half a cup of unsweetened cranberry juice. Alternatively, choosing a cranberry juice that is only sweetened with an artificial sweetener like sucralose can be a better option.

Avoid Cranberries In These Capacities

While a small amount of unsweetened cranberry juice might be acceptable, it's crucial to avoid cranberry juice cocktails, which has high sugar. These beverages typically contain a relatively small percentage of actual cranberry juice (around 27% to 31%). The remaining portion often consists of water, added cane sugar or high fructose corn syrup, artificial colours, and flavors, negating many of the potential benefits of cranberries.

For instance, a serving of a popular cranberry juice cocktail can contain even more sugar than unsweetened 100% cranberry juice, with much of this extra sugar coming from added sources rather than the natural sugars found in the fruit itself.

Benefits of Whole Cranberries for Diabetes Management

Interestingly, while cranberry juice requires careful consumption due to its sugar and fibre profile, whole cranberries themselves may offer benefits for individuals with type 2 diabetes. Research suggests that cranberries, along with blueberries, can improve several markers associated with type 2 diabetes, such as fasting blood glucose and glycated hemoglobin. These positive effects are thought to be due to the presence of polyphenols, particularly anthocyanins, which give these berries their vibrant colours.

Ways You Can Enjoy Cranberry Juice

While you can enjoy cranberry juice by itself, if you do not like the tart flavour of this juice, then here are some ways you can enjoy the benefits of cranberry juice.

Dilute it with water or sparkling water: To lessen the intensity and reduce the sugar concentration, mix unsweetened cranberry juice with plain water or unsweetened sparkling water. You can adjust the ratio to your taste.

Add it to smoothies: Incorporate a small amount of unsweetened cranberry juice into your smoothies for a tangy flavor boost. Combine it with other fruits, vegetables, and protein sources.

Use it in sauces or marinades: The tartness of cranberry juice can add a unique flavour to sauces for meats like chicken or turkey, or in marinades.

Make cranberry ice cubes: Freeze unsweetened cranberry juice in ice cube trays and add them to water or other beverages for a subtle flavor and cooling effect.

What you eat, first thing in the morning or the first meal of the day, plays a very important role for your body. This food is meant to essentially boost you for the waking hours of your body. If you have health issues like high blood sugar, cholesterol or hypertension, then you must be very careful with the foods you eat.

The British Heart Foundation (BHF) points out that not all breakfast items and foods are equally good for you. Starting your day with the right meal is crucial for both your immediate mental and physical performance, and it also sets the stage for your health in the years to come.

When you are picking breakfast options, it is very easy to stick to things that taste good or is your favorite versus what is healthy. We all need a ‘pick-me-up' breakfast or meal when the days are long. However, if you are a person who eats breakfast every day, the options need to be heathier as it could drastically affect your health.

While making healthy choices might seem obvious, even some foods marketed as 'healthy' aren't as good as others. The BHF recently ranked breakfast cereals from the least to the most healthy to help consumers.

Why Eating Granola Is Not Healthy Food?

Surprisingly, the BHF ranked granola, often considered a healthy option, as the least healthy breakfast cereal. An average serving of granola with nuts can contain a significant number of calories and fat even before adding milk. While nuts contain healthy unsaturated fats, granola can also be high in saturated fat and sugar, especially varieties with added chocolate. The BHF suggests enjoying granola as an occasional treat rather than a regular healthy breakfast.

The BHF found that sugar-frosted flakes, while perhaps a popular choice, are high in sugar and low in fiber. They also often contain added salt. While they might taste good, the BHF suggests swapping them for unsweetened options like cornflakes or puffed rice for better heart and overall health. They recommend adding fruit for natural sweetness and an extra serving towards your daily fruit intake.

High-fiber bran flakes landed in the middle of the BHF's ranking. Their high whole grain content is beneficial for digestion and heart health. However, these cereals often contain added sugar and/or salt, which makes them less ideal than the top-ranked choices.

What are Healthy Breakfast Options?

BHF recommends considering these top three options: whole wheat cereals and biscuits, muesli with no added sugar or salt and are packed with whole grains, dried fruit, and nuts for natural sweetness, and the best breakfast- porridge.

Porridge made with low-fat milk or water is the healthiest breakfast you can choose. All porridge oats are whole grains and contain beta-glucan, a soluble fiber that can help lower cholesterol levels as part of a healthy diet. Porridge also provides fiber from the whole grains and naturally contains no added sugar or salt.

Instead of using sugar or salt to flavor your porridge, the BHF suggests adding a banana or other fruits. This not only provides extra sweetness but also counts towards your daily recommended intake of fruits and vegetables.

The US is preparing for a sweeping change in its food supply. Ever since the Trump administration has signed in, there has been a lot of changes in terms of the health sector, and now the focus is on the complete ban over petroleum-based food dyes. The Department of Health and Human Services (HHS) and the Food and Drug Administration (FDA) have announced a detailed plan to phase out petroleum-based synthetic dyes and replace them with natural alternatives. The shift is to be unfolded over the next few years. It will mark a significant milestone in food regulation and public health.

What Is The Timeline of Dye-free Future

The ban will be rolled out in phases. In the coming months, the FDA has planned to revoke the authorization for two synthetic dyes: Citrus Red No. 2 and Orange B. By the end of 2026, six more dyes - FD&C Red No. 40, Yellow No. 5, Yellow No. 6, Blue No. 1, Blue No. 2, and Green No. 3 will be removed from the food supply. FD&C Red No. 3 was originally to set for removal between 2027 and 2028, however, it will be phased out sooner.

In order to make this transitional easier, the FDA will accelerate its review of natural alternatives and promptly authorize four new plant-based dyes: calcium phosphate, Galdieria extract blue, gardenia blue, and butterfly pea flower extract.

Why Does This Matter?

While synthetic dyes are currently FDA-approved when used correctly, there have been new concerns. Some studies have shown that these additives are related to behavioral issues in children, especially with regards to hyperactivity.

FDA Comissioner Dr Marty Makary stated that American children have long been "living in a toxic soup of synthetic chemicals" and stressed the importance for cleaner food labels.

To deepen the understanding, the FDA will partner with the National Institutes of Health (NIH) to study how food dyes and other additives impact children's health and development.

Political Backing and Public Campaign

The Trump administration, under the banner of its health campaign “Make America Healthy Again,” has thrown its weight behind the plan. Robert F. Kennedy Jr., who heads the HHS, has long criticized artificial food chemicals. He stressed the lack of transparency and research on many of these additives, stating, “Four years from now, we are going to have most of these products off the market—or clearly labeled so you know what you are buying.”

Industry Reaction and Consumer Response

So far, food manufacturers have not been legally compelled to remove the dyes, but the government is working closely with them. Kennedy noted that industry leaders have shown a willingness to cooperate, recognizing the growing consumer demand for safer, natural ingredients.

Public health and environmental groups, such as the Environmental Working Group (EWG), have welcomed the move, calling it “long overdue.” Some states, like California and West Virginia, have already imposed restrictions on artificial dyes in school meals and packaged foods.

However, not everyone supports the change. The Consumer Brands Association has raised concerns about removing FDA-approved ingredients, urging that food policy remain rooted in scientific evidence.