A dietitian’s take on the latest nutrition trends, from oatzempic to protein fluff
Could some recipes really deliver miracle results? We asked dietitian, Tai Ibitoye By Tai Ibitoye Could this drink of water, oats and lime juice really be as powerful as social media videos suggest? In this digital era, social media has, for many, become the place to source nutrition tips and healthy recipes. A recent survey found that 56 per cent of respondents would make changes to their diet based on information they’ve seen on social media. While some posts may inspire healthy eating habits and help with weight management, it is important to be mindful that some things aren’t quite what they seem. So, do the claims made alongside any of these trending recipes stand up to scrutiny? As a dietitian, here’s what I think… Oatzempic There has been a lot of interest around Ozempic, which is the brand name for semaglutide. This medication was originally intended to manage type 2 diabetes as it helps to manage blood sugar levels. However, it’s also used as a weight-loss tool as the medication slows down how quickly food is digested and reduces appetite, which in turn reduces food intake. However, on social media there have been claims that drinking something dubbed ‘oatzempic’ can have a similar weight-loss effect. The drink consists of oats blended with water and lime juice. The rationale behind this mixture, is that the fibre from the oats combined with the citric acid from the lime juice act as an appetite suppressant, mimicking semaglutide. The medication works by imitating the GLP-1 hormone that we produce naturally. GLP-1 has been shown to help lower blood sugar levels and stimulate satiety responses, promoting a feeling of fullness in the process. Oats, the key ingredient in the oatzempic drink, contains a type of dietary fibre called beta-glucan which has been shown to trigger a satiety response. And, there is some evidence to show that beta-glucan increases the production of short-chain fatty acids (SCFAs) in the gut, which stimulates the release of GLP-1 hormones. So, you can see why some people have jumped to conclusions about oatzempic potentially providing the same results. But it’s important to recognise that oats are far less powerful than the medication. Semaglutide delivers GLP-1 agonist in a highly concentrated dose, which cannot be compared to oatzempic. While the ingredients in oatzempic are generally healthy, lime juice could trigger gastrointestinal-related symptoms like acid reflux and abdominal pain in some people, plus there’s the risk that people may use the drink as a meal replacement, preventing them from consuming all the nutrients they need. Protein fluff Protein is vital for growth and repair in the body. It also has a stronger satiety effect compared to the other macronutrients carbohydrates and fat. Therefore, it’s unsurprising that the role of protein in appetite suppression, weight loss and maintenance has gained a lot of attention. There are endless innovative and viral protein recipes, from plays on regular dishes like protein brownies to the unexpected cottage cheese or ricotta wraps. Another that keeps appearing on people’s feeds is ‘protein fluff’. This is typically made with protein powder, ice, milk (either dairy or non-dairy alternative) and sometimes a thickener like xanthan gum – occasionally people add fruit like mango too. The ingredients are blended until the mixture is light and fluffy. People claim that it helps alleviate sweet cravings while providing a protein boost. While it can make a sweet snack between meals, there are a few considerations to make. Firstly, some protein powders can lead to digestive discomfort such as bloating. Secondly, protein powders can be expensive, costing significantly more than whole protein food sources. While convenient, most protein powders can strain budgets, especially if being consumed regularly. ‘Fat-burning’ juices The myth of fat-burning juices pre-dates social media, but it frequently returns as a trend. The idea is that drinking certain juices can increase a person’s metabolism and help people burn more fat. Our body weight is determined by different factors. While the number of calories we consume is a big factor, the amount of calories our body uses is impacted by our age, hormones, health and physical activity levels. Excess calories consumed from food and/or drinks are stored as fat. Therefore, one of the ways to lose weight is to improve overall diet. There have been some ingredients that have been claimed to ‘burn’ fat such as chillies, green tea, citrus fruits like lemon and black coffee. These ingredients are suggested to be thermogenic, which means they help the body to produce more heat which has been linked to weight loss. But there is no single drink that can magically burn fat. There is far greater evidence highlighting that a long-term sustainable, balanced diet combined with physical activity will result in weight loss compared to having a fat-burning drink. Trying to rely on quick fixes can distract from a person developing healthy eating patterns. Some fat-burning drink recipes do promote the benefits of fruits and vegetables and we should ensure we eat at least five portions each day (though if juiced rather than blended the fibre is lost which also contributes to good health). No single fruit or vegetable is a magic solution to burning fat. Check your protein portions As mentioned, protein-rich foods can help with reducing appetite and hunger levels. Aiming for two to three portions a day can be helpful. Nuts, seeds, beans, lentils, chickpeas and other pulses are healthy choices as they are high in fibre and low in saturated fat. In addition, oily fish like salmon or mackerel, eggs and chicken are good sources of protein to include in the diet. One portion can look like 2 medium (120g) boiled eggs; 4 tablespoons (150g) of any type of beans or pulses; 140g of white or oily fish or 90g of cooked red or white meat. Protein can be consumed as a snack or incorporated in main dishes. Eggs are a great source of protein Most people can get enough protein through their diet without having to add protein powders to meet their intake. Choose texture Research suggests that crunchy or highly viscous (thick) foods tend to be consumed slower than liquid foods and drinks which is thought to trigger satiety responses and make some people feel fuller for longer. Some examples include a crunchy whole apple, having carrot and cucumber sticks as a snack, or a chunky soup or having a quick dinner on toast. The main thing to remember is that while some ‘healthy’ viral food trends may seem enticing, their claims are often exaggerated and unlikely to have any real effects if your overall diet quality is not balanced or your lifestyle remains unchanged. Disclaimer: This article is intended for information only and it is not a substitute for proper medical diagnosis or dietary advice given by your doctor or dietitian, respectively. If you are concerned about disordered eating, help and support is available Originally published October 2024