Weight loss and Type 2 diabetes: 5 plant-based foods that mimic Ozempic

Ozempic, a prescription drug for treating type 2 diabetes and also known for triggering weight loss, soared in popularity in 2025. Its widespread use has led many to wonder if there are natural alternatives to the drug. And the good news is, a recent scientific review has found that certain plant-based foods can function much like GLP-1, the gut hormone that drugs like Ozempic are designed to replicate.

What is Ozempic?

Ozempic, created by Danish drugmaker Novo Nordisk, is the commercial brand name for semaglutide. It falls under the category of GLP-1 receptor agonists, which imitate the effects of GLP-1, a hormone that’s produced naturally in the body. It was first approved in 2017 for treating type 2 diabetes by the US Food and Drug Administration. It is taken once a week through a pre-filled, disposable injection pen, usually administered in the stomach, thigh, or upper arm.
Researchers at Heliopolis University in Egypt noted in ‘Toxicology Reports’ that GLP-1 plays an important role in regulating blood sugar. It boosts insulin production, suppresses glucagon (the hormone that increases blood sugar), and slows digestion. This also leads to reduced appetite and weight loss. “Natural products may modulate GLP-1 expression and secretion, according to some data.”

Also read: Long walk Vs short walks: Apollo Neurologist says latter are better; Here's why

Here are five foods that can mirror the action of the medication and can be incorporated into your diet.

Cinnamon: According to the Heliopolis researchers, cinnamon is commonly used in everyday cooking and offers health benefits such as lowering blood sugar and blood pressure levels. “Isolated cinnamon components enhance insulin-dependent glucose metabolism, according to in vitro research.” While excess consumption can be harmful, small amounts of the winter spice can boost GLP-1 levels in healthy adults.

Ginger: New research shows that the compound gingerol found in ginger can increase GLP-1 production, which can help lower blood pressure and regulate blood sugar. This explains why it has been prescribed to diabetic patients for a long time, the Heliopolis scientists said.

Wheat: The protein hydrolysate, a broken-down form of protein, that comes from wheat and contains many amino acids and peptides can also help reduce blood sugar levels by increasing the production of GLP-1. Even high-fibre wheat bran does a similar job: it slows digestion and promotes a feeling of fullness.

Fermented green tea: Fermented drinks have long been known for their health benefits. Drinks like kombucha are created by fermenting tea with a mix of bacteria and yeast. Compounds like EGCG in green tea also naturally boost GLP-1 levels in the body.

Also read: Green, ripe yellow and bananas with brown spots: Which one should you have? Find out here

Berberine: For years, berberine has been hailed for its medicinal properties. Touted as “nature’s Ozempic,” it is a plant-based compound that may help with weight loss and blood sugar control, similar to how Ozempic works, according to multiple studies.

FAQs on ozempic:

 

1. What is Ozempic?

Ozempic is a prescription injectable medication containing semaglutide, used to improve blood sugar control in adults with type 2 diabetes.

2. How does Ozempic work?

It mimics a natural hormone (GLP-1) that helps regulate blood sugar by increasing insulin release, lowering glucagon levels, and slowing digestion.

3. Is Ozempic used for weight loss?

Ozempic is approved for type 2 diabetes, but many people experience weight loss as a side effect. A similar medication, Wegovy, is specifically approved for weight management.

4. How often is Ozempic taken?

It is taken once a week, on the same day each week, injected under the skin.

5. Can people without diabetes take Ozempic?

A doctor must prescribe it, and its main approval is for diabetes. For weight loss, doctors may prescribe alternatives depending on suitability.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.