Fancy a water, oat and lime juice smoothie? No? Influencers across the internet have been raving about this concoction, claiming it mimics the effects of the weight loss drug Ozempic. They’ve even dubbed it ‘oat-zempic.’
But now it seems there could be some truth to the hack – emphasis on the ‘some’, though – after a new study published in the Journal of Nutrition found that a type of fibre contained in oats acts on the same biochemical pathway as Ozempic.
Unless you’ve been living under a digital rock, you’ve likely heard of the new wonder drug Ozempic. Originally developed to treat Type 2 diabetes, it has gained fame for its weight loss benefits. More recently, it has been touted to reduce the risk of heart problems, prevent cognitive decline and even help you to quit cigarettes.
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Ozempic is a brand name for semaglutide, a drug classified as a ‘GLP-1 receptor agonist’. These drugs mimic a digestive hormone called glucagon-like peptide 1 (ergo, GLP-1), which helps lower blood sugar and suppress appetite.
Ozempic works; it's prescribed worldwide for treating Type 2 diabetes and aiding in weight loss.
"Ozempic has become much more accessible lately to people looking for weight loss solutions," Dr Emily Leeming, a microbiome scientist and registered dietitian who did not work on the study, told BBC Science Focus.
"It's not something everyone should take just because they want a quick fix but for certain people when prescribed by a doctor it can be effective for losing weight."
So, on one side, we have a glass of watery, sour oats, and on the other, a licensed drug prescribed by professionals. Can oat-zempic really match up?
When it comes to staying full for longer, oats are a proven dietary choice.
"When you eat high-fibre foods, of which we include oats, this can trigger the kind of natural release of GLP-1, which then helps to suppress your appetite," Leeming said.
The new study examined a specific type of dietary fibre, beta-glucan, which is abundant in oats.
In the study, when mice were fed on high-fat, high-sugar diets, those supplemented with 10 per cent beta-glucan showed significantly less weight gain, reduced fat mass, higher retention of lean mass, improved insulin sensitivity and better blood sugar levels.
Further analysis revealed that beta-glucan altered the gut bacteria in the mice, producing beneficial metabolites, particularly one known as butyrate. Butyrate, a short-chain fatty acid, stimulates the release of GLP-1, signalling fullness to the brain – much like Ozempic.
So, is that it? Can eating oats really replicate the effects of Ozempic? Does this restore our faith in TikTok trends?
Not quite. While this research shows that oats are excellent for promoting satiety and can aid in weight loss as part of a healthy diet, their GLP-1 agonistic effects are far less potent than semaglutide drugs like Ozempic.
As Leeming put it: "Of course, this is not as powerful as Ozempic because Ozempic is a drug that's delivering GLP-1 agonists in a really concentrated dose".
"So when it comes to oat-zempic, I do think that the claims are absolutely, wildly overblown," she added.
Not to mention, dietitians are concerned about the oat-zempic trend, as numerous TikTokers are advocating for the drink to be used as a meal replacement, which can lead to nutritional deficiencies and other health issues.
“Oats blended with lime and water are going to be naturally lower in calories if you're swapping it for a regular meal,” Leeming explained. "But even then I'm sceptical about the amount of weight some people are claiming to have lost. We need to take everything on TikTok with a pinch of salt."
Moreover, blending the oats up into a drink is a much less effective way of staying full. Instead, Leeming recommends consuming your oats as porridge or muesli. "It will be far more satiating and keep you fuller for longer."
Certainly though, incorporating high-fibre foods like oats into your diet will help if you are trying to lose weight. For those who aren't oat fans, Leeming recommends eating lots of nuts, seeds, rye bread, pumpernickel bread, beans and avocado.
The real ‘hack’, though, is simply eating a healthy, well-balanced diet (sorry TikTok influencers). “There’s no magic silver bullet," Leeming concludes. "Choosing foods that actually help you feel full rather than whizzing something up into a drink is the way forward; I don't think this oat-zempic trend lives up to the hype.”
About our expert
Emily Leeming is a registered dietitian, research fellow at King's College London, author and speaker. She holds a BSc in Nutrition, MSc in Nutrition and Dietetics, and a PhD in the impact of diet on the gut microbiome. Emily was a chef before starting a career in science – from running her own nutrition practice to health tech and academic research.
Her first book, Genius Gut: The Life-Changing Science of Eating For Your Second Brain is available to purchase.
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