5 Foods That are “Natural Ozempic” (No Side Effects)

Summary

Dr. Michael Diamonds presents five foods that he says may support fullness and blood-sugar regulation through effects related to GLP-1. He compares them with Ozempic but notes that some evidence—especially for bitter melon—is still developing. These claims are not a guarantee of weight loss or a substitute for medical advice.

Foods discussed

• Bitter melon: The presenter says it may affect GLP-1 activity and blood sugar. He suggests slicing and sautéing it, or using an extract if the taste is unappealing. He notes that the strongest evidence he discusses comes from animal research. People taking blood-sugar medication should consult a doctor before trying it.
• Cooled potatoes: He recommends cooking potatoes, refrigerating them overnight, and eating them cold or gently reheated. He says cooling increases resistant starch, which may affect digestion and support fullness. He suggests eating them three to four times a week.
• Barley: He describes barley’s beta-glucan fiber as forming a gel during digestion. He recommends swapping pearl barley for white rice two to three times a week, or adding it to soups, stews, or grain bowls.
• Apple cider vinegar: He says acetic acid may slow stomach emptying. His suggested use is one to two tablespoons diluted in a large glass of water before two larger meals. Do not drink it undiluted, as it may damage teeth or irritate the esophagus.
• Cinnamon: He cites a study using 3 grams—about one teaspoon—and suggests adding that amount to coffee, oatmeal, or a protein shake. He recommends using it consistently for two to three weeks.

Overall approach

The video’s overall strategy is to incorporate these foods into regular meals rather than rely on them as a stand-alone weight-loss solution. It also emphasizes eating in ways intended to support fullness and steadier blood sugar.

Presenter and sources mentioned

• Presenter: Dr. Michael Diamonds
• Research sources cited: A trial published in Nutrients on cooled versus freshly boiled potatoes; a study in the American Journal of Clinical Nutrition on cinnamon; and unnamed research on bitter melon.