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.

Ghee coffee, also known as bulletproof coffee, has gained popularity as a trendy health drink, particularly for people trying to lose weight. This unique health drink combines coffee with ghee and sometimes coconut oil or MCT oil. The trend caught traction earlier this year, with celebrities like Rakul Preet Singh, Bhumi Pednekar, and Jacqueline Fernandez promoting it on their social media pages.

Does Ghee Coffee Really Work?

Ghee coffee offers numerous benefits, including sustained energy, improved mental focus, and enhanced weight loss. Ghee is rich in healthy fats and when added to coffee, it provides a slow-burning source of energy, helping to maintain stable blood sugar levels and prevent energy crashes.

- Sustained Energy: Ghee coffee provides a slow-burning source of energy, helping to keep you energized throughout the day.

- Improved Mental Focus: The combination of coffee and ghee may enhance mental clarity and focus.

- Enhanced Weight Loss: Ghee is rich in healthy fats that can support weight loss efforts by promoting satiety and fat metabolism.

- Rich in Healthy Fats: Ghee contains butyrate, a fatty acid that supports gut health and reduces inflammation.

- Stable Blood Sugar Levels: The fats in ghee help maintain stable blood sugar levels, preventing energy crashes.

However, experts caution that while ghee coffee can be part of a balanced diet, it may not be suitable for everyone. The high-fat content makes it calorie-dense, which could lead to weight gain if consumed in excess. Additionally, those with dairy sensitivities should avoid ghee. As with any health trend, it's essential to consider individual dietary needs and consult with a healthcare professional before making it a regular part of your routine.

Here’s What Experts Say

In their verdict on this popular health drink, experts have asserted that it should be consumed in moderation. Dr. Thiagarajan Srinivasan, Liver Transplant Specialist at MGM Healthcare, asserted that the consumption of ghee is good for health but only when it is of limited quantity. He advised people not to follow celebrity trends and discredited them as "pseudo-science."

Dubbed as "Nature's Ozempic" by TikTok enthusiasts, yerba mate, a traditional South American tea, has captured interest for potentially stimulating metabolism, suppressing appetite, and aiding in weight loss. With more and more scientific evidence tying it to metabolic effects, one can't help but question whether it has the potential to outdo Ozempic, the well-loved GLP-1 receptor agonist drug used for managing weight and type 2 diabetes. But first, before it's time to switch, there is a great need to dig into the positives and negatives about this herbal beverage.

Yerba mate is a herbal tea prepared from the leaves of Ilex paraguariensis, a South American native plant found in countries such as Argentina, Brazil, Paraguay, and Uruguay. Brewed traditionally in a mate gourd and drunk through a metal straw, yerba mate has an earthy, slightly bitter flavor. It has been used for centuries for its stimulating properties and health benefits, especially its contribution to weight loss and metabolic function.

Yerba Mate vs Ozempic

Part of the reason yerba mate has drawn comparisons to Ozempic is because of its impact on appetite and metabolism. Studies indicate that yerba mate can spur weight loss by raising levels of GLP-1, a hormone that controls blood sugar and appetite. One study discovered that active ingredients in yerba mate, especially dihydroferulic acid, act on gut bacteria to activate GLP-1 production, emulating some of the effects of Ozempic.

Furthermore, a 2015 study showed that yerba mate enhances lipid metabolism, which reduces cholesterol levels and controls gene expression associated with obesity. Another study in 2021 validated that yerba mate inhibits fat accumulation, suppresses appetite, and boosts metabolism, rendering it a viable weight management tool.

Can Yerba Mate Replace Ozempic?

Although yerba mate and Ozempic have some similarities, they are not the same. Ozempic is a prescription medication that has been thoroughly tested in clinical trials and has FDA approval for type 2 diabetes and weight loss. Yerba mate is a natural supplement that does not have regulatory approval as a medical treatment.

Unlike Ozempic, in which the drug is prescribed at certain strengths, yerba mate is of varying concentrations and strengths. Although it can aid in weight loss and metabolic health, it must be viewed as an adjunct therapy and not in place of prescription medication.

Health Benefits of Yerba Mate

Aside from weight control, yerba mate has several health benefits:

1. Increases Energy and Concentration

Yerba mate has caffeine, theobromine, and theophylline that give a smooth, jitter-free energy without crash. These constituents increase mental alertness and maintain energy levels without the crash as in coffee.

2. Supports Heart Health

Research indicates that yerba mate lowers LDL cholesterol and blood pressure, which prevents heart disease. Its high antioxidant content also enhances cardiovascular function through combating oxidative stress.

3. Aids Digestion

Yerba mate supports a healthy gut microflora, enhances digestion, and alleviates bloating. Its bioactive ingredients enhance the absorption of nutrients and general health of the gut.

4. Improves Physical Performance

Some athletes take yerba mate to enhance endurance and decrease muscle exhaustion. It enhances oxygen consumption and delays lactic acid accumulation, enhancing recovery.

5. Rich in Antioxidants and Nutrients

Yerba mate is filled with polyphenols, chlorogenic acid, and vitamins including B-complex, magnesium, potassium, and zinc. They aid in immune function, fight inflammation, and enhance overall health.

Possible Side Effects of Yerba Mate

Although yerba mate has numerous advantages, consuming too much may have dangers:

1. Increased Cancer Risk

Research shows that consumption of more than a liter of yerba mate per day, especially at high temperatures, can be associated with an increased risk of esophageal and other cancers. The risk is increased among smokers and alcohol drinkers.

2. Caffeine-Related Side Effects

Yerba mate has caffeine, which can lead to restlessness, insomnia, stomach upset, and increased heart rate, particularly in sensitive individuals to stimulants.

3. Possible Drug Interactions

As yerba mate lowers blood sugar, taking it along with drugs like Ozempic can heighten the risk of hypoglycemia (low blood sugar), resulting in symptoms such as fatigue, dizziness, and sweating.

4. Risks of Nutrient Deficiency

Since yerba mate is appetite-suppressing, high use might result in poor nutrient consumption. Those using it to lose weight need to make sure that they are keeping their diet well-balanced.

Should You Include Yerba Mate in Your Daily Routine?

Yerba mate is becoming increasingly popular worldwide as a natural method of increasing metabolism, aiding weight loss, and improving energy. While it has been dubbed "nature's Ozempic," it must not be regarded as an immediate substitute for prescribed weight-loss drugs.

Yerba mate is a strong herbal drink with possible metabolic advantages, but the comparison to Ozempic must be approached cautiously. Although it can aid in weight loss, enhance heart health, and supply prolonged energy, it is no more a supplement to treat obesity or diabetes. With ongoing research, yerba mate remains a compelling option to consider for those who want a natural solution for whole body wellness. Although attracted to its antioxidant profile or supplement to suppress appetite, this South American superfood is well worth investigating—especially with responsible consumption.

Every culture has a particular thing that they do, a ritual that they ensure to practice throughout. It could be any ritual, an eating ritual, a drinking ritual, which becomes a habit. Most of the time they have benefits, but are unknown to people as they never question it. There is one such drinking ritual that the Japanese people follow. It is the habit of drinking vinegar before every meal.

But, why does this happen?

The Japanese people have made it a habit to drink vinegar as a health tonic. Not only do they use it as a cooking ingredient, but also as a tonic right before they sit down to consume meal. They believe that it can help them with everything in their body, including their glowing skin to digestion.

Let us find out if there is any truth to this?

Experts believe that drinking vinegar, especially if consumed before meals is a practice which can be seen in many cultures, and Japan is one of them. It has many health benefits.

Vinegar contain acetic acid that helps in increasing the production of digestive enzymes and stomach acid. This can also help break down food more effectively. There are studies too that show that acetic acid can improve insulin sensitivity and reduce blood sugar spikes that happens right after you consume your meal.

There are other benefits to drinking vinegar. It also helps to boost your metabolism and promote weight loss. Research also suggests that acetic acid can increase fat burning and reduce fat storage.

Experts also believe that vinegar can improve heart health. How does it do this? It can lower blood pressure, cholesterol levels and triglycerides.

How Much Vinegar Do The Japanese Drink?

On an average, a Japanese person drinks 15 to 30 ml, which is around 1 to 2 tablespoons of vinegar. They dilute it in water right before the meal.

What Do The Studies Say?

The US Department of Agriculture states that vinegars contain a substance called mother which has strands of proteins, enzymes, and friendly bacteria. These are mostly found in organic, unfiltered apple cider vinegar. They have a murky appearance.

As per the National Library of Medicine's research paper, titled Antimicrobial activity of apple cider vinegar against Escherichia coli, Staphylococcus aureus and Candida albicans; downregulating cytokine and microbial protein expression, vinegar can also help kill pathogens, including strains of bacteria.

People have also traditionally used vinegar for cleaning and disinfecting, treating nail fungus, lice, warts, and ear infections.

In fact, Hippocrates, the father of modern medicine, used vinegar to clean wounds more than 2,000 years ago.

A 2021 study Antibacterial apple cider vinegar eradicates methicillin resistant Staphylococcus aureus and resistant Escherichia coli, also reveals that vinegar can be used as a great food preservative, as it inhibits bacteria like E.coli from spoiling food. This is why in Japanese cuisine, vinegar is also used as cooking ingredient.

As per a 2019 clinical trial, titled The effect of apple vinegar consumption on glycemic indices, blood pressure, oxidative stress, and homocysteine in patients with type 2 diabetes and dyslipidemia: A randomized controlled clinical trial, vinegar consumption could have beneficial effects on the glycemic index and oxidative stress in individuals with diabetes and dyslipidemia. This could help lower blood sugar levels and manage diabetes.