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Pablo Martínez-Juarez
WriterEnvironmental economist and science journalist. For a few years, I worked as a researcher on the economics of climate change adaptation. Now I write about that and much more.
Alba Mora
WriterAn established tech journalist, I entered the world of consumer tech by chance in 2018. In my writing and translating career, I've also covered a diverse range of topics, including entertainment, travel, science, and the economy.
The popularity of semaglutide, the active ingredient in Ozempic, has led many people to seek alternatives that can replicate its effects without a trip to the pharmacy. Like any other drug, Ozempic and similar medications come with side effects, a high cost, and the requirement of a doctor’s prescription. As a result, the idea of having more readily available alternatives can be tempting.
However, the search for a “natural Ozempic” often reveals more misconceptions than genuine solutions, with much of the available information leaning toward pseudoscience rather than solid research. This doesn’t mean that potential alternatives are completely ruled out.
One compound that has frequently been touted as a natural alternative to Ozempic is berberine. While some studies suggest that this compound may have pharmacological effects, there’s no robust evidence to support its effectiveness for weight loss. Additionally, its consumption is associated with several risks.
Another common alternative is green tea. While this beverage can provide some nutrients and help keep you hydrated, its impact on glycemic levels is minimal at best.
In an article for The Conversation, expert Mary J. Scourboutakos discusses alternatives to compounds like semaglutide. According to her, you shouldn’t focus on finding a specific compound from certain foods, but rather on identifying those that stimulate the production of hormones that these treatments try to mimic.
Semaglutide is a glucagon-like peptide-1 (GLP-1) receptor agonist, meaning it acts like this crucial hormone in our digestive processes. GLP-1 is a hormone that our stomach releases when we eat, transmitting a dual message.
First, it signals the pancreas to begin secreting insulin, helping to control blood sugar levels. Originally, these types of drugs were anti-diabetic medications designed to stimulate insulin production in individuals who have difficulty managing their blood sugar due to diabetes.
Second, this peptide communicates with the brain to indicate feelings of satiety. This is why compounds like semaglutide also lead to weight loss, given that they help curb hunger.
Other drugs like Zepbound operate similarly. The formula developed by drugmaker Eli Lilly is based on tirzepatide, which acts as an analog not only of GLP-1 but also of gastric inhibitory polypeptide (GIP).
Not Just About What You Eat, But How You Eat
According to Scourboutakos, our diet can stimulate the production of the GLP-1 hormone, not only through the nutrients we consume but also through our habits, including when and how we eat.
When it comes to nutrients, two stand out, with fiber being the most important. Fiber is crucial because it serves as food for your intestinal microbiome, which, in turn, produces compounds that stimulate hormone production.
A 2018 study published in Science indicated that fiber helps nourish bacteria that are responsible for secreting short-chain fatty acids, which play a role in stimulating GLP-1 secretion.
Recently, another study published in Nature Microbiology yielded similar findings. Researchers identified that an increased presence of the bacterium Bacteroides vulgatus and its metabolite, vitamin B5, can activate the secretion of GLP-1.
Scourboutakos also emphasizes the importance of monounsaturated fats, which can be found in olive oil, as a key nutrient. Several studies support this idea, including one published in 1999 in The American Journal of Clinical Nutrition. Researchers found that olive oil stimulated the secretion of GLP-1 and GIP more effectively than butter.
The timing and method of food consumption can influence nutrient secretion. A study published in Diabetologia suggests that consuming higher-protein foods before higher-carbohydrate foods (such as eating a fish dish before a rice dish) leads to increased GLP-1 secretion. Other relevant factors Scourboutakos mentions include the timing of meals and whether you chew your food or consume it in liquid form.
Our diet has a significant impact on our health and well-being in several ways.
While it may seem anticlimactic, the closest thing to “nature’s Ozempic” is a balanced diet rich in fiber and healthy fats, such as those found in olive oil. The benefits of this diet have been well established. Although it may not cure diseases, a balanced diet is a vital complement to many treatments and serves as an important preventive measure for future health issues.
Image | Ella Olsson
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