Just as certain foods help maximize the health benefits of semaglutide, there are foods that work against the effects of this medication. Semaglutide helps individuals with type 2 diabetes lower their blood sugar, research shows, so foods that make it more difficult to maintain healthy blood sugar levels are a problem. These are precisely the foods to avoid when taking semaglutide.
(Interested in trying semaglutide? Take our short quiz to see if you qualify.)
Certain types of foods can also contribute to uncomfortable side effects like nausea, vomiting, and constipation that may arise when taking glucagon-like peptide-1 (GLP-1) receptor agonists (semaglutide belongs to this class of medications), according to research in JAMA Network.
That’s why it’s best to focus on a nutritious, well-balanced diet that supports the goals of your treatment—as well as your long-term health. To help you do that, we’ve got a list of the top foods to limit or avoid while taking semaglutide.
Related: The Best Foods to Eat When Taking Semaglutide For Diabetes
Avoid: High-sugar foods
Eating foods with an excessive amount of added sugars makes semaglutide’s job of lowering your blood sugar more challenging. You no doubt know to avoid candy and sugary desserts, but other foods to avoid when taking semaglutide—because they tend to be high in added sugars—include the following:
- Baked packaged goods like cookies, muffins, and donuts
- Condiments, sauces, and salad dressings
- Certain breakfast cereals and bars
All of these options contain empty calories and can cause significant blood sugar spikes, says the American Medical Association. But it’s not just high-sugar foods that work against the effects of semaglutide. According to the American Heart Association (AHA), beverages are the leading cause of added sugars in most people’s diets.
Related: The Right Way To Snack When Taking Semaglutide For Diabetes
Your body will thank you for avoiding sports and energy drinks, sodas, fruit juices, fancy coffee concoctions, and sweetened tea (and, of course, anyone taking semaglutide should be mindful of their alcohol intake). Stick to water instead, which helps keep your blood sugar levels in a healthy range, research shows.
The AHA also says that Americans consume on average 17 teaspoons of added sugars every day. That’s more than two to three times the recommended amount for men and women, respectively. Get in the habit of reviewing ingredients labels, and learn how to decode the many names for added sugars. These include but not limited to ones that include “syrup” and “-ose.”
Combining a healthy diet with semaglutide creates a powerful, proven approach to effective weight loss.
Avoid: Refined carbohydrates
Not all carbohydrates are created equal. Whole carbs retain their natural fiber and nutrients, helping to contribute to a balanced diet.
“Refined carbs are processed foods that have had most of their fiber and nutrients removed. They also often contain added sugars,” says Aaron Erez, DO, an endocrinologist focused on diabetes care.
Related: The Keto Diet And Semaglutide: Is It Okay To Do Both?
“White bread, white pasta, white rice, and pastries are all examples of refined carbs,” Dr. Erez adds. “These foods digest quickly, leading to rapid spikes in blood sugar and insulin levels, which can be particularly problematic for people with diabetes.”
When you avoid refined carbs, it helps keep blood sugar levels stable and gives you better overall glycemic control. And you’re less likely to have the sort of blood sugar crash that leads to fatigue, irritability, and a spike in hunger shortly after eating, according to Harvard T.H. Chan School of Public Health.
Avoid: Ultra-processed foods
Nearly all foods have been processed in some way, so you can’t avoid processed foods totally. But it’s smart to limit those on the “ultra-processed” end of the spectrum when you’re taking semaglutide.
These foods have no nutritional value and are high in salt, sugar, additives, and oil, making them poor choices for diabetics, according to Yale Medicine. They’re also high in saturated fat, which is linked to heart disease.
The farther a food is from its whole or natural state, the more processed it is. Here, some examples of ultra-processed foods:
- Pre-packaged snacks, like chips, crackers, and cookies
- Certain meats like bacon, sausage, lunch meats, jerky, and hot dogs
- Fast foods
- Frozen meals
- Mass-produced bread and buns
- Sweetened breakfast cereals and energy bars
- Most store-bought ice cream, cake, and cookies
- Spreads such as margarine or sweetened cream cheese
One helpful guideline: Choose foods that contain fewer ingredients. Generally, the more ingredients on the food label, the more processed it is. Ultra-processed foods are also made up of ingredients you won’t find in your kitchen, research explains.
And they often have a distant “best if used by” date, which means there are plenty of additives extending its shelf life.
Avoid: High-fat meats
According to Linda Khoshaba, NMD, naturopathic endocrinologist and founder of Natural Endocrinology Specialists (NES), processed meats such as sausages, bacon, and hot dogs are high in unhealthy fats and preservatives. To optimize the effectiveness of semaglutide, Dr. Khoshaba says, it’s best to avoid high-fat meats and opt for lean-cut ones instead.
High-fat meats also slow down digestion, which can delay the absorption of semaglutide in the bloodstream. This can increase the likelihood of gastrointestinal effects like nausea and diarrhea. She also suggests staying away from fried foods, including fried chicken, french fries, and onion rings.
Avoid: Trans fats
Your body needs the healthy kind of fats, especially when taking semaglutide. Trans fats, however, can increase inflammation and worsen insulin resistance. Plus, eating trans fats increases your risk of developing heart disease, says the AHA, which is already elevated when you have diabetes.
Some foods to avoid when taking semaglutide because they’re high in trans fats:
- Margarine and shortening
- Baked goods like cookies and cakes
- Fried foods like donuts
- Frozen pizza
Another way to spot trans fats hiding in foods is to look for “partially hydrogenated oils” on the ingredient label, according to the AHA.
Become a food label sleuth
Jessica DeGore, a registered dietitian and diabetes care and education specialist, encourages anyone taking semaglutide to take a deeper look at nutrition labels when grocery shopping. While some foods are branded to look super healthy, the actual ingredient list reveals the truth.
“Some examples of ‘sneaky’ unhealthy choices include juice and pre-made bottled smoothies. Also, be wary of low-fat or fat-free products such as dressing, creamer, or peanut butter,” she says. “Typically, sugar is added to improve taste, to make up for the lack of fat.”
DeGore also encourages people with diabetes to explore healthy and creative alternatives for unhealthy food cravings. For instance, while you’ll want to skip microwave popcorn and toppings like butter and salt, homemade popcorn is considered a whole grain and makes a great snack.
“I recommend popping your own kernels and flavoring them yourself. You can get creative: Try cinnamon and maple syrup, garlic and basil, parmesan cheese, or nutritional yeast. Plus, you can use a healthier fat like olive oil for the cooking process,” she says. “There are so many substitutions you can make that are good for your body and support the effects of semaglutide.”
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.
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