Whoever believed that Ozempic fever was going to be a hard blow for the manufacturers of ultra-processed products I was very wrong. And, as he recently explained in the BE food technology expert Beatriz Robles, the food industry never loses, it reinvents itself. As a result of the rise of this and other GLP-1 agonist drugs, the GLP-1 friendly foodproducts that are advertised for consumption by those who take these medications, but also for those who are thinking about trying to lose weight in other ways.
The term arose among some nutritionists to refer to the foods that should be included in the diet of those who take Ozempic. However, the food industry has seen a breakthrough and has decided to convert classic ultra-processed products into alleged GLP-1 friendly options that not only give these people an adequate supply of nutrients. They also make their lives easier, because they don’t have to cook. With this and the appropriate doses of marketing, a fever is achieved similar to that of the famous black labels of foods rich in protein or the craze for superfoods with exotic origins. Because no, the superfoods that were never missing in your grandmother’s pantry don’t have such good marketing on social networks. Although they are even more superfoods.
What is GLP-1?
Before knowing what GLP-1 friendly foods are, we must start at the beginning: What is GLP-1?
The answer, broadly speaking, is simple. It is a hormone that is synthesized naturally in the intestines, usually after eating. Its function is, on the one hand, control glucose levelssince it stimulates the production of insulin, a hormone that promotes its uptake in the cells, and decreases the production of glucagon, which does the opposite, as it stimulates the synthesis of glucose.
On the other hand, GLP-1 reduces appetite by two different routes: directly in the brain, and also in the stomach, since it slows down gastric emptying. If the stomach empties more slowly, we will feel full for longer and perceive less feeling of hunger.
The main problem with GLP-1 is that has a very short half-lifeof very few minutessince there is an enzyme that degrades it as soon as it reaches the bloodstream. Therefore, this is where GLP-1 analogues come into play. These drugs, including Ozempic, exert exactly the same effect as GLP-1, but for a longer duration. Traditionally they were designed to patients with diabetes.
However, its effect on satiety led to its consumption also to treat overweight, either under medical advice or through self-medication. The rest is history. We live in a world increasingly dominated by Ozempic. And of course, that has led the food industry to reinvent itself.
What are GLP-1 friendly foods?
Mainly, Ozempic and other GLP-1 analogues help you lose weight due to their effect on reducing appetite. Therefore, nutritionists recommend that people who consume these medications adjust their diet appropriately. Since they will be eating less, they must further optimize the nutrients they consume. If we think about it, it’s simple: if you consume 10 dishes a day, adding all the meals, it is not so serious that one of them is not completely nutritious. On the other hand, if your appetite only allows you to eat three dishes, you should concentrate all your daily nutritional requirements there.
Experts recommend above all focusing on protein and fiber. The first is necessary to strengthen muscle mass. When we eat less, we have a caloric deficit, which forces our body to consume energy by burning fat reserves. So far so good. It is what we look for if we want to lose weight. However, there comes a point where these are no longer enough, so muscle tissue also begins to be consumed. If we do not simultaneously consume a good supply of protein and we do strength exercisewe will lose a lot of muscle mass, with all the harm that entails.
Regarding gastric emptying, on the one hand it is beneficial because it increases the feeling of satiety, but it also has a negative side: constipation. That is the reason why fiber consumption is so recommended.
Nutritionist Lauren Manaker, for example, recommends salmon and eggs as sources of protein, as they are also very complete foods in other nutrients. Regarding fiber, he recommends prunes and berries. Additionally, for the upset stomach that Ozempic and other similar medications can sometimes cause, he recommends probiotics and ginger. Also, remember the importance of hydration.
All of these could be considered basic GLP-1 friendly foods. However, the food industry has risen to the next level.
What does the food industry propose?
When appetite is reduced, the desire for certain ultra-processed products is often also reduced. For this reason, many brands have jumped on the bandwagon of GLP-1 friendly processed foods. They sell them as healthy options, which provide a very adequate amount of fiber and protein in one bite. However, this is somewhat similar to environmental greenwashing. Although it usually resorts to small environmental protection measures to divert attention from very harmful practices, with these foods the focus is on protein, fiber and vitamins, while on the other hand very inadequate doses of other nutrients are provided.
Nutritionist Juan Revenga gives two examples in an article for The Country. To start, Nestlé has launched its own brand GLP-1 friendly food: Vital Pursuit. One of the products included in this brand is a cauliflower pizza that contains 32% of the recommended amount of protein. It is very good for those who are not going to eat much more in a day. The problem is that it also contains 40% of the not-to-be-exceeded amount of sodium and saturated fat. With a couple of dishes like this in the day, we would almost be over.
A supposedly healthy smoothie could provide more calories and cholesterol than a donut
It also mentions Smoothie King brand shakes. This includes a vanilla one that provides a highly recommended amount of protein and fiber, without added sugar. Instead, it contains more calories, sodium and cholesterol than a donut.
It should also be noted that the majority of people who are buying these products are not even consumers of Ozempic or any other GLP-1 analog drug. They have simply joined the bandwagon of GLP-1 friendly labels, as we all get on the bandwagon at some point. black labels of very expensive products that, in reality, are no more interesting than cottage cheese, peanut butter or eggs. But much more expensive. Much more expensive.
Image | Ozempic/Unsplash
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