Ozempic Diet Plan: Foods to Eat & Avoid When Taking Ozempic

Ozempic is a GLP-1 medication prescribed to people with type 2 diabetes to help maintain their blood sugar levels in a healthy range.

It can also be prescribed off-label for weight management. 

Eating a balanced diet helps support the actions of this medication.

However, if you’re taking Ozempic, you may notice that certain foods don’t agree with you.

This can leave you wondering which foods are best to eat when taking Ozempic.

This article discusses how Ozempic works and which foods will help you reach your health goals.

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What Is Ozempic?

Ozempic is a medication that helps manage blood sugar levels in people with type 2 diabetes.

It belongs to a class of drugs called glucagon-like peptide-1 (GLP-1) agonists, along with Wegovy and Saxenda. 

Ozempic is a once-weekly injectable medication.

The FDA first approved it for use in type 2 diabetes in 2017. 

More recently, GLP-1 medications have gained traction for weight management.

Though Ozempic can be prescribed off-label for this purpose, it’s not currently FDA-approved for weight loss. 

How Ozempic Works

The active ingredient in Ozempic, semaglutide, works by imitating the actions of a hormone called glucagon-like peptide-1 (GLP-1). 

Your intestines naturally release GLP-1 when you eat, which causes the pancreas to release insulin.

GLP-1 also decreases the release of glucose (sugar) from the liver and slows the rate at which food leaves the stomach. 

Ozempic binds to the same receptors as GLP-1 and enhances the actions of this hormone.

By doing this, Ozempic helps keep blood sugar levels in a healthy range and may help you reach your weight management goals.

Best Foods To Eat While Taking Ozempic

While taking Ozempic, experts recommend eating a balanced diet to support the actions of the medication. 

An eating pattern containing a balance of the following food groups can help you manage your diabetes and support your health goals: 

• Lean proteins.
• Whole grains.
• Healthy fats.
• Fruits.
• Vegetables.

Certain foods are especially beneficial while taking Ozempic, like high-protein foods, whole grains, nuts, and legumes.

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Protein-Rich Foods

While taking Ozempic, it’s important to eat foods rich in protein.

Protein is an essential nutrient that supports optimal immune function, helps muscle growth and repair, and enhances satiety after eating. 

Foods high in protein include:

• Poultry.
• Fish.
• Soy.
• Beans.
• Lentils.
• Eggs.
• Beef.
• Pork.
• Greek yogurt.

Choose a variety of protein sources throughout the week to fulfill your body’s nutritional needs and support the health benefits of Ozempic. 

Whole Grains

Whole grains help stabilize blood sugar levels due to their slower release of glucose (sugar) into the bloodstream. This makes them a great food to eat while taking Ozempic. 

Whole grains retain their nutritional value, whereas refined grains lose part of their nutrition during processing.

Whole grains are great sources of fiber, B vitamins, complex carbohydrates, several minerals, and iron. 

Whole grain foods include:

• Brown rice.
• Whole wheat bread.
• Quinoa.
• Barley.
• Whole wheat pasta.
• Oats.
• Whole cornmeal.
• Farro.

Nuts

Eating nuts while taking Ozempic may be beneficial for several reasons.

Nuts may improve blood sugar levels in people with type 2 diabetes.

This is because nuts are low in carbohydrates and are less likely to cause a spike in blood sugar levels. 

Nuts are a good source of healthy fats, vitamins, minerals, fiber, and protein.

They are also linked to a lower risk of heart disease. 

The fiber and healthy fats in nuts can also help promote feelings of fullness and help you avoid mindless snacking throughout the day. 

Nuts you can incorporate into your eating plan include:

• Almonds.
• Brazil nuts.
• Cashews.
• Hazel nuts.
• Macadamia nuts.
• Pecans.
• Pine nuts.
• Pistachios.
• Walnuts.
• Peanuts.

Legumes

Legumes have several nutritional qualities you can benefit from while taking Ozempic.

Research shows that legumes can help stabilize your blood sugar levels. 

Legumes are a great source of plant protein, fiber, potassium, and folate. They also provide you with zinc and iron. 

The fiber and protein in legumes will help you feel satisfied after meals and help reduce your appetite. 

Legumes you can add to your meals include:

• Kidney beans.
• Pinto beans.
• White beans.
• Black beans.
• Lima beans.
• Fava beans
• Dried peas.
• Lentils.
• Edamame.

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Fruits

Fruits are packed with essential vitamins and minerals, like vitamin C, potassium, folate, and fiber, all necessary for a balanced diet while taking Ozempic. 

You can eat many forms of fruit, including fresh, frozen, dehydrated, and canned (without added sugar). When buying canned fruit, look for keywords like, ‘packed in its own juices,’ ‘no sugar added,’ or ‘unsweetened.’

Here are several examples of fruits to eat while taking Ozempic:

• Apples.
• Apricots.
• Avocados.
• Bananas.
• Berries.
• Cherries.
• Citrus fruits.
• Dates.
• Figs.
• Grapes.
• Melons.
• Peaches.
• Pears.
• Pineapples.
• Plums.
• Pomegranates.

Vegetables 

Vegetables contain vitamins, minerals, and fiber, which are essential while taking Ozempic.  

Some vegetables contain a lot of starch and may affect your blood sugar. However, many vegetables are low in fiber and packed with fiber to help you feel full. 

You can eat many forms of vegetables, such as fresh, canned, frozen, or dried. Check the label to make sure there is no added salt. 

Try eating vegetables raw, like in a salad or with a hummus dip, or cook your vegetables with steaming or roasting. 

Here is a list of low-starch vegetables:

• Artichoke
• Asparagus
• Green Beans
• Beets
• Brussels sprouts
• Broccoli
• Cabbage
• Cauliflower
• Celery
• Cucumber
• Eggplant
• Collard greens or kale
• Mushrooms
• Okra
• Onions
• Peppers
• Radishes
• Salad greens
• Squash
• Sugar snap peas
• Swiss chard
• Tomato

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Are There Foods To Avoid On Ozempic?

There may be certain foods you don’t tolerate while taking Ozempic.

In general, foods that are fried, greasy, or sugary may worsen your digestive symptoms.

Consider keeping a food and symptom log to track what you ate when your symptoms were the worst.

You can bring this to your doctor or dietitian to help you understand your individual food triggers.  

Additionally, experts recommend limiting your intake of foods that spike your blood sugar when taking Ozempic to manage diabetes.

These include:

• Desserts, like ice cream and baked goods. 
• Sugar-sweetened beverages, such as soda and juice. 
• Refined grains, including white bread.

Foods High In Fat

While taking Ozempic, avoiding foods high in fat is a good idea.

Meals containing lots of fat typically contain saturated fats which increases your risk for heart disease.

It also may decrease the weight loss benefits Ozempic supports.

Foods high in fat to avoid include:

• Fried foods.
• Donuts and other fried pastries.
• Whole milk.
• Full-fat cheeses and other dairy.
• Full-fat ice cream.

Ultra-Processed Foods

It’s recommended that you limit ultra-processed foods while taking Ozempic.

These foods typically have added ingredients such as preservatives and additives that may affect your blood sugar levels and weight.

Ultra-processed foods to avoid include:

• Some instant and frozen meals.
• Processed meats like bacon, hot dogs, and deli meat.
• Some canned foods, including many canned soups.
• Many fast-food items like french fries, chicken nuggets, and pizza.
• Packaged chips, cookies, and crackers.

Alcohol

It’s generally a good idea to avoid alcohol while taking Ozempic.

Although there is no known interaction between alcohol and Ozempic, alcohol can affect your blood sugar. 

Sometimes, alcohol causes blood sugar to rise too high, while other times, it makes it drop too low. It also can interact with some other diabetes medications. 

If you do want to have a drink, closely monitor your blood sugar levels, and don’t drink on an empty stomach.

Your primary medical provider can also offer you more personalized guidance regarding alcohol intake while taking Ozempic. 

Starchy Vegetables

While vegetables have many health benefits, some contain high amounts of starch, which can cause blood sugar levels to rise.

Because Ozempic works to maintain steady blood sugar levels, limiting these types of vegetables is a good idea. 

Vegetables high in starch include:

• Potatoes.
• Corn.
• Peas.
• Butternut squash.
• Sweet potatoes. 

Side Effects Of Ozempic

You may notice gastrointestinal side effects when you start taking Ozempic or when you increase your dose.

The most common side effects of Ozempic include:

• Nausea.
• Vomiting.
• Stomach pain.
• Diarrhea.
• Constipation.

Ozempic does not typically cause serious side effects, but they can occur in rare cases.

Talk to your doctor beforehand about warning symptoms to be aware of, and seek medical attention if you experience any of the following: 

• Serious allergic reaction.
• Hypoglycemia (low blood sugar.)
• Pancreatitis (inflammation of the pancreas.).
• Gallbladder problems.
• Kidney failure. 
• Blurred vision.
• Thyroid tumor. 

Can Some Foods Help With Ozempic Side Effects?

Gastrointestinal symptoms can sometimes make it difficult to eat a balanced diet while on Ozempic.

Focusing on certain foods and lifestyle changes may help you manage these side effects. 

Firstly, ensure you are eating small, frequent meals throughout the day.

‍Ozempic can cause nausea and suppress your appetite, making it easy to skip or delay eating.

However, this can worsen your nausea. 

If you have an upset stomach but know you need to eat, focus on bland, soft, and easy-to-digest foods like: 

• Crackers. 
• Toast. 
• Rice. 
• Broth-based soup. 
• Yogurt. 

You may also benefit from eating slowly and staying upright after a meal. 

If your Ozempic side effects begin to significantly impact your ability to eat a balanced diet, talk to a registered dietitian for support. 

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Takeaway

Ozempic is a GLP-1 medication for treating type 2 diabetes. It is also prescribed off-label for weight management. 

It’s best to eat a balanced diet, including lean proteins, whole grains, healthy fats, fruits, and vegetables, while taking Ozempic to support healthy blood sugar levels and weight management. 

Digestive symptoms, like nausea, are common with Ozempic and may decrease over time.

Try to avoid fried, greasy, and sugary foods and focus on eating small, frequent meals.  

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FAQs

What are the best foods to eat while on Ozempic?

The best foods to eat while taking Ozempic are those that work with the health benefits the medication supports, such as stable blood sugars and weight management. Focus on eating lean proteins, whole grains, healthy fats, fruit, and non-starchy vegetables. 

How do I maximize my weight loss on Ozempic?

To maximize weight loss while taking Ozempic, combine the medication with eating a balanced diet and getting regular physical activity. Also, follow your healthcare provider's guidelines for how to take the medication and remain consistent.

Can you eat pizza while on Ozempic?

You can eat pizza while taking Ozempic, but it’s important to limit it due to its high fat and carbohydrate content. To make your pizza more Ozempic-friendly, get a thin crust or cauliflower crust, use low-fat cheese, add lean protein like chicken, and add lots of vegetables as toppings.

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