Recently published research on a specific type of fiber found in oats is the latest to ride the Ozempic wave, as a new study this month in The magazine for nutrition found that beta-glucan led to greater weight loss in mice.
This interest in beta-glucan, a type of fiber found in oats and other foods, is also at the heart of the “oatzempic” trend on social media, in which people mix oatmeal with a few other non-essential ingredients in an attempt to mimic the weight loss effects of Ozempic.
Previous research, even in humans, has shown that beta-glucan has health benefits, including metabolic benefits similar to those seen in humans. feelings of contentment and fullnessor satiating effects, improved blood sugar control and more. The Food and Drug Administration has even allowed some health claims about oats and barley containing some amount of beta-glucan, based on existing information about the heart health benefits of beta-glucan, including lowering cholesterol.
While it’s notable to draw attention to the general health benefits of fiber, and beta-glucan in particular, the new study and the oatmeal drink trend “are not revolutionary,” according to Dr. Will Bulsiewicz, a board-certified gastroenterologist and medical director of ZOEa food technology company.
“I’m almost surprised they even did a study, to be honest,” Bulsiewicz said. “Because it feels like it’s 10 years too late.” He added that while there are health benefits to beta-glucan and fiber in general, the power of a drink like Oazzempic that’s been circulating on the Internet certainly shouldn’t be equated to Ozempic, and people shouldn’t expect the same results.
“This is not a magic formula,” Bulsiewicz said. “These are just people who think they are doing something magical, and instead are increasing their fiber intake,” which the American diet is notoriously low in. A 2017 estimationFor example, found that 95% of adults in the US do not get the recommended amount of fiber.
Learn more about beta-glucan, how to increase your fiber and beta-glucan intake, and why you don’t have to suffer through a drink you don’t necessarily like to reach your health goals.
Ozempic vs. Oatzempic: ‘A clever name with a touch of science’
Ozempic is a prescription drug approved for the treatment of type 2 diabetes. works by imitating a naturally occurring hormone, GLP-1, that helps you feel full or satisfied after eating. It also plays a role in insulin response and blood sugar control. Ozempic’s counterpart, Wegovy, works in a similar way and is approved specifically for weight management or weight loss in some cases.
Oatzempic is a drink that people started making on TikTok and Instagram videos. The recipe seems to be half a cup of oatmeal, a cup of water, and the juice of half a lime. Some people add cinnamon. It is presumably eaten for weight loss or appetite suppression (or maybe people just want to try it).
If you break down the ingredients of oatzempic, everything is good for you: water (essential for survival and helpful for digestion), lime juice (small dose vitamin C with added flavor) and oats (rich in soluble fiber and an energy filling option). As explained in a article for Mayo ClinicThe weight loss aspect of oatzempics is partially realized when people eat/drink this beverage in place of a higher calorie meal or beverage. The easiest way to lose weight is to consume fewer calories, so that you have a calorie deficit.
“To me, it’s a clever name with a touch of science,” Bulsiewicz said, adding that instead of just lime juice and water, people could add more fruit, perhaps some chia seeds, flax seeds or nut butter to create an even more nutrient-rich drink.
According to Pamela Nisevich Bede, a registered dietitian nutritionist and senior manager of medical affairs at Abbott’s Lingo biosensors, you’re better off just eating a bowl of oatmeal with the toppings of your choice.
“The beta-glucan component is beneficial,” Bede said in an email about the oatmeal drink. “However, solid oatmeal accompanied by protein- and fiber-rich nuts would be a better choice for satiety and overall glucose control.” She added that taking the time to eat a bowl of oatmeal, rather than drinking it, also allows for “a slower introduction of nutrients and energy into one’s body,” and that liquid foods may be “less filling” or satisfying overall, and they may also lead to higher calorie intake.
Enjoying or finding pleasure in your food is an important part of your health, and what is a fun, helpful smoothie routine for one person can become a stressful, obsessive, or unhealthy habit for another. Eating patterns are individual, so do what feels right for you to get your fiber.
What is beta-glucan, the fiber in oatmeal?
It doesn’t matter how you drink it or what you eat it with, the fiber found in oats (and barley and, to a lesser extent, vegetables like mushrooms and seaweed) have a long history of helping people feel full, even before the Olympic craze. The fiber in beta-glucan, according to Bulsiewicz, creates short-chain fatty acids, which ultimately result in the metabolic benefits everyone is looking for, like increased fullness or satisfaction and improved blood sugar and cholesterol levels.
Beta-glucan is a type soluble fiberwhich Bulsiewicz also called “fermentable” fibers, meaning they can interact with the bacteria in your gut and have positive effects. Insoluble fiber (think fruits with skin and many vegetables) are not absorbed during digestion and help move the contents of your intestines.
In addition to grains such as oats and barley, Other foods including mushrooms and seaweed contain beta-glucan. But do not neglect other sources or types of fiber.
“Increasing the fiber in our diet is simply increasing the plants in our diet,” Bulsiewicz said. “Don’t limit yourself to just oats.”
Bede agrees. While fiber and beta-glucan can benefit health and well-being, adding other types of foods with protein or calcium that can also mimic the GLP-1 effect will also be beneficial, Bede says, both in terms of health and creating a pattern that is more feasible in the long run.
“The combined addition of fiber, protein and calcium is a good habit to get into and a sustainable approach to healthy weight and metabolism,” she said.
