Semaglutide can be a super-effective tool for weight loss. A recent study found that 81% of people who used the medication lost an extensive amount of weight after the course of a year. Another study revealed that participants lost, on average, about 15% of their body weight.
But when you’re taking the med, can you eat what you love—say, some delicious carbs? Yes, but it’s important to make good-for-you choices.
“When it comes to healthy carbs, you want to focus on 100% whole grains,” says Jaclyn London, MS, RD, CDN, author of Dressing on the Side (and Other Diet Myths Debunked): 11 Science-Backed Ways To Eat More, Stress Less, and Feel Great About Your Body. “You have to be careful with what you eat at first, however.”
Among other things, semaglutide gives you a sense of fullness in your stomach, and also sends a signal to your brain that curbs your appetite. “And side effects like nausea can make it hard to eat a lot,” says London.
The good news: Carbs can, even in small portions, help with GI side effects. According to data from Harvard Health Publishing, for instance, crackers can help settle nausea, as can eating smaller meals. (London suggests eating a quarter portion of what you normally would have.)
For more on which carbs work best for health and weight loss benefits while taking semaglutide, read on.
Healthy diet + Semaglutide = Proven way to lose weight
What is a healthy carb?
According to the Cleveland Clinic, carbs are essential for giving your body energy. Whole food carbohydrates—meaning those that haven’t been processed or refined—contain lots of fiber and antioxidants. They’re the smartest choice since they haven’t been zapped of essential nutrients.
Cleveland Clinic recommends these healthy whole grain carbs in particular:
- Farro
- Quinoa
- Whole-grain breads and pastas
- Bulgar wheat
- Brown or wild rice
When it comes to vegetables and beans, try these healthy carb options:
- Potatoes (keep the skin on)
- Green peas,
- Corn
- Butternut squash
- Spaghetti squash
“Legumes are also a great choice,” says London. “But you want to be careful at first, because of the possibility of side effects.” Some to try:
- Black beans
- Lima beans
- Chickpeas
- Split peas
- Lentils
These veggies and beans are starchy, however, and some people on semaglutide have a hard time tolerating starchy foods. If you want to try these foods, avoid them on the day you get your shot, when side effects can be the most intense, suggests London.
Also keep portion size in mind. The Centers for Disease Control and Prevention (CDC) notes that a serving of carbs equals 15 grams, which translates to about 6 crackers. See how much you feel like eating, and don’t push yourself.
Healthy diet + Semaglutide = Proven way to lose weight
The best healthy carbs when on semaglutide
The Mayo Clinic recommends shooting for at least 1,200 calories per day when taking semaglutide. This will help maximize your energy. Balance your healthy carbs with protein at every meal to help prevent loss of muscle mass, a common issue while taking semaglutide.
Also, know that you aren’t just eating in this new healthy way to lose weight now. You’re embarking on a whole new way of life.
“The ideal focus is long-term,” London sums up. “Remember that your real goal when taking semaglutide is to start to develop healthy eating habits now, so you can use them in the future.”
Take your time, figure out which healthy carbs make you feel best, and know you’re improving your health every step of the way.
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: Taking Semaglutide? The Best Snacks And Mini-Meals When You’re On The Go
