The 6 best foods to eat while taking Ozempic

If you’ve been prescribed Ozempic for type 2 diabetes treatment and weight loss, you’re likely wondering what the best foods are to help you control your blood sugar levels and lose weight faster. Since Ozempic works best when combined with lifestyle changes, including diet and exercise, the foods you eat can make a big difference in how much weight you lose. 

Let's break down some of the best foods to eat while taking Ozempic to maximize its benefits around blood sugar control and weight loss.

Ozempic (semaglutide), helps improve blood sugar control (glycemic control) in people with type 2 diabetes when combined with lifestyle changes. It belongs to a group of medications called glucagon-like peptide-1 (GLP-1) agonists. These medications mimic the effects of a hormone in response to eating food called glucagon-like peptide-1 (GLP-1). GLP-1 stimulates the pancreas to release insulin, signals the liver to stop releasing stored glucose, and slows gastric emptying, aka how fast food moves through your stomach. 

Ozempic requires a prescription from a healthcare provider who will discuss the benefits and potential side effects of taking this medication. Ozempic is not FDA-approved for weight loss, but healthcare professionals can prescribe it off-label if they believe it is an appropriate course of treatment for a particular patient.

Ozempic helps with weight loss, particularly when combined with exercise and diet changes. Ozempic helps people lose weight because of its impact on gastric emptying: GLP-1 agonists slow food moving through the digestive tract. Food slowly emptying from the stomach helps you feel full for longer. You may also feel satisfied with less food than before taking Ozempic. 

The increased feelings of fullness make it easier for people to feel satisfied with smaller portions of food and make it easier to follow a balanced diet. Some people may even find they lose weight without changing the types of food they’re eating because they naturally feel satisfied with smaller portions of whatever they eat. 

Still, eating a balanced diet and regular exercise while taking Ozempic helps with weight loss, blood sugar control, and improving overall health.

The good news is, there are no foods that you have to eat or have to avoid while taking Ozempic. Still, Ozempic and other GLP-1 medications will be most effective for weight loss and blood sugar control when combined with a healthy diet and regular exercise. 

Generally, eating healthy foods and avoiding foods high in sugar, calories, and unhealthy fats while taking Ozempic helps. 

Here are some of the best foods to include in a balanced diet while taking Ozempic for blood sugar control, weight loss, or both:

Protein foods

Protein may be the most important food group in supporting weight loss. Protein is an essential macronutrient that the body uses for energy, building muscle, repairing tissue, and many other functions. 

A 2017 study found a high-protein diet helps preserve muscle during weight loss. Maintaining muscle mass during weight loss helps ensure more of the pounds lost come from fat mass. 

Try to add a mix of animal and vegetable protein sources. Examples of foods high in protein include:

• Fish

• Poultry

• Lean cuts of beef and pork

• Beans and legumes

• Eggs

• Cottage cheese

• Greek yogurt

• Tofu

Non-starchy vegetables

Non-starchy vegetables are among the best food groups to add to a healthy diet. They’re nutrient-dense foods, meaning they provide lots of nutrients such as vitamins, minerals, antioxidants, and fiber while being relatively low in calories. Research shows vegetables add many vitamins and minerals essential for the human body, making them an important part of anyone’s diet.

Adding non-starchy vegetables also supports weight loss by increasing feelings of fullness without adding many calories. 

Try to add a variety of colored vegetables to your diet. Each color represents different nutrients. For example, carotene produces the orange pigment seen in carrots and converts to vitamin A by the body. 

Here are a few of the non-starchy vegetables you could include in your diet:

• Green, leafy vegetables - kale, spinach, arugula, etc

• Onions

• Peppers

• Broccoli

• Brussels sprouts

• Carrots

• Celery

• Cauliflower

• Tomatoes

• Asparagus

Whole fruit

Whole fruits contain vitamins, minerals, antioxidants, and fiber. Like non-starchy vegetables, fruit provides many nutrients essential to health. 

Over the years, the fruit has sometimes been called “bad” for health because they naturally contain sugar. But a 2016 study found including fruits in a balanced diet helps support weight loss and healthy weight maintenance. However, consuming fruit juice or fruit packaged with added sugar may not be as helpful. Both types provide more sugar that may negatively impact blood sugar levels. 

Since fruit contains fiber, it also helps people stay full longer. Try to consume mostly fresh fruit, canned fruit without added sugar, or frozen fruit without added sugar. 

Here are a few types of fruit that could be included:

• Apples

• Oranges

• Pears

• Grapes

• Pineapple

• Watermelon

• Blueberries

• Strawberries

• Raspberries

• Blackberries

Whole grains

Whole grains undergo less processing than refined grains. Refined grains, like white bread, are typically stripped of most fiber and nutrients. In some types of fortified refined grains, these nutrients are added back in during processing. Because of the extra processing, opting for whole grain options is best.

Whole grains are complex carbohydrates that take longer for the body to digest because they contain fiber. Research shows that whole grains boost gut health and support healthy blood sugar levels and weight loss. 

Whole grains include:

• Quinoa

• Whole grain pasta

• Oats

• Whole wheat bread

• Whole grain rice

• Barley

Beans and legumes

Beans and legumes are excellent plant-based protein foods. Plus, they’re loaded with fiber, potassium, folate, and other nutrients. The combination of protein and fiber helps support your feelings of fullness, which as discussed above can make it easier to stick to a balanced diet.

Some research found people who consumed more beans had a lower body fat percentage and smaller waists than those with low bean intakes.  

Examples of beans and legumes include:

• Black beans

• Chickpeas

• Navy beans

• Dried peas

• Edamame

• Pinto beans

• Lentils

Nuts and seeds

Nuts and seeds are considered a healthy source of dietary fat. Some people may hesitate to add nuts to their diet because nuts tend to be calorie-dense. However, fat helps support feelings of fullness, feeling satisfied with food, and other body functions. 

A 2022 study found eating nuts and seeds was not associated with weight gain or a high BMI. It stated that nuts were linked to a lower risk of heart disease, infections, and diabetes. 

The healthy fats, protein, and fiber found in nuts could help you stay feeling full for longer and support your weight loss journey. 

Here are some nuts you could include in your diet while losing weight with Ozempic:

• Almonds

• Cashews

• Brazil nuts

• Pecans

• Walnuts

• Pistachios

• Pine nuts

• Macadamia nuts

• Hazel nuts

Remember, there is no specific diet or foods you have to include or avoid when you’re taking Ozempic. The best thing you can do is combine the different foods mentioned in this article with what you enjoy eating to build a lifestyle that’s sustainable for you. Be sure to talk with your healthcare team about any questions regarding Ozempic and what foods are best for you.

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Current version

September 21, 2023

Written by

Ashley Braun, RD, MPH

Fact checked by

Felix Gussone, MD

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About the medical reviewer

Felix Gussone, MD, Ro

Felix Gussone is a physician, health journalist and a Manager, Medical Content & Education at Ro.