Semaglutide has been shown to be a health-booster in many ways: It can lower blood sugar, slow down digestion to promote weight loss, and reduce the risk of cardiovascular disease for people with type 2 diabetes, studies have found.
When taking semaglutide, however, it’s important to remember that it’s not a substitute for eating in a balanced way. In fact, filling your days with healthy foods is vital to unlocking the benefits of semaglutide: It not only supports the effects of the medication, but gives your long-term health a leg-up.
“Semaglutide, along with diet and exercise, has been very effective for many of my patients in reducing A1c [a test that measures blood sugar levels over a period of months] and requiring less medication,” says Aaron Erez, MD, an endocrinologist focused on diabetes care. “But medication can’t outpace an unhealthy lifestyle in the long run. Diet is absolutely foundational. The right nutrition plan can have life-changing results.”
For people with type 2 diabetes, he adds, a healthy diet provides stable energy sources and helps prevent spikes in blood sugar.
Give your semaglutide a boost with these foods
Fiber-rich foods, lean proteins, healthy fats, non-starchy veggies, and high-fiber, low-sugar fruits are the best choices for those taking semaglutide, Dr. Erez says. While the right nutrition plan looks different for each individual, certain foods are considered semaglutide superstars.
Combining a healthy diet with semaglutide creates a powerful, proven approach to effective weight loss.
Here are 7 terrific food choices to nosh on when prescribed the medication for type 2 diabetes.
1. Berries, citrus, and apples
All fruits contain essential nutrients that your body needs. But because they also contain natural sugars, the fruits that are best for people with type 2 diabetes are those lower on the glycemic index.
The glycemic index is the rate at which carbohydrates are digested and absorbed into the bloodstream, according to the Mayo Clinic. Foods with a high glycemic index can cause a spike in blood sugar, which you’ll want to avoid. (Read our guide to eating healthy carbs when taking semaglutide.)
Antioxidant-packed berries such as strawberries, blueberries, and raspberries are recommended as star superfoods by the American Diabetes Association (ADA). Ditto for citrus and apples. (And with the latter, make sure you eat the peel! That’s where many of the nutritional benefits are.) All of these fruits are high in fiber and low in sugar.
2. Leafy greens and other veggies
You knew this one was coming! Getting your fill of leafy greens and cruciferous vegetables is always a good idea for your health, but it’s particularly beneficial for supporting the effects of semaglutide.
“Non-starchy vegetables like broccoli, spinach, kale, cauliflower, and Brussels sprouts are excellent choices,” says Linda Khoshaba, NMD, naturopathic endocrinologist and founder of Natural Endocrinology Specialists. “These vegetables are low in calories and carbohydrates but high in fiber, which helps maintain stable blood sugar levels.”
Cucumbers are another great veggie pick—they’re low on the glycemic index and are ultra-hydrating. (Hydration is important when you’re on semaglutide; it can help ease constipation, a common side effect. So drink plenty of water, too!)
3. Beans and legumes
According to Jessica DeGore RD, LDN, a registered dietitian and diabetes care and education specialist, all forms of beans are an excellent option for those with type 2 diabetes.
They’re full of fiber and protein; a half cup provides as much protein as an ounce of meat, without the saturated fat, according to Cleveland Clinic. Plus, research shows that one serving of beans per day helps lower LDL cholesterol (that’s the bad kind of cholesterol).
There are lots of varieties to choose from—kidney, black, pinto, and navy beans are just a few options, as well as legumes like split peas, chickpeas, and lentils. DeGore recommends dried or roasted edamame for a crunchy, good-for-you snack.
4. Lean proteins
Incorporating lean protein is super beneficial for people taking semaglutide. Seafood—like salmon, mackerel, and sardines—is an option with a bonus: It’s rich in omega-3 fatty acids, which gives you a heart-health boost.
Skinless chicken and turkey are also smart lean protein options. Eggs, too—one egg has just 70 calories with 6 grams protein and eight essential nutrients.
“Eggs are high-protein and low-carbohydrate, which helps stabilize blood sugar levels and keep you full,” says DeGore. They’re extremely versatile, she adds, and as far as lean protein options go, very affordable.
5. Healthy fats
Getting enough of the right kind of fats is key to a healthy diet, especially when taking semaglutide. Monounsaturated fats—which have been shown to lower LDL cholesterol—have a protective effect on your heart, says the ADA. Saturated fat, on the other hand, is the one to limit or avoid.
According to Dr. Khoshaba, nuts and seeds offer healthy fats, fiber, and protein, all of which help control blood sugar levels. This includes almonds, walnuts, chia seeds, and flaxseeds. Avocado is another delicious food that’s packed with healthy fats.
Read this before you try a keto diet when taking a semaglutide.
6. Whole Grains
Incorporating whole grains into your diet—which are rich in vitamins, minerals, and fiber—is highly recommended when taking semaglutide. The ADA recommends looking for products that have the word “whole”in the first ingredient.
“Quinoa is a great whole grain to add to your diet,” says Dr. Khoshaba. “And consider oats, particularly steel-cut or rolled oats, which have a lower glycemic index than instant oats.”
7. Low-Glycemic Snacks
Dr. Khoshaba encourages people with diabetes to include low-glycemic snacks during the day.
“Greek yogurt, especially unsweetened, is high in protein and an excellent snack choice,” she says. “And hummus paired with vegetables provides fiber and healthy fats, while cottage cheese with berries is high in protein and low in carbohydrates. There are so many healthy and nutritious snacks out there!”
Here are 7 delicious, filling snacks you should put on your grocery list.
Go ahead: Keep your menu fun—and delicious
You should always consult your medical provider about the best nutrition plan for your specific needs. Another key: Think about taste and variety. You’ll have the most success if you flavor-up your foods with spices, herbs, and other add-ons that bring the zest. Check out the ADA’s guide to superstar foods for those with diabetes, for ideas and links to recipes.
If you think a weight loss medication like semaglutide might be right for you, chat with a ReflexMD Wellness Advisor now or take our short quiz to see if you qualify.
Read Next: The New Rules of Lunch When You’re Taking Semaglutide
