Taking diabetes medications has become a popular way to lose weight, but did you know you can get some of the same weight loss benefits from certain foods without needing medication?

The Food and Drug Administration (FDA) has given approval to a class of type 2 diabetes medications called glucagon-like peptide-1 (GLP-1) agonists for weight-loss treatment, even for non-diabetics. The drugs, which include Ozempic, Wegovy and Saxenda, are designed to reduce appetite and cravings by telling the brain the body is full and slowing down the movement of food through the stomach.

While the medications have shown promising results in helping people lose weight, their popularity has had an impact on supply for those fighting diabetes. Also, many insurers will not cover these medications for non-diabetics, and the costs can often exceed $1,000 per month.

“People with diabetes who need these medications are having a hard time finding them,” said Katie Richardson, a clinical dietitian with Maury Regional Health. “If you’re not diabetic and are looking for an easy way to lose weight, try switching up your diet to include more fiber-rich foods.”

Foods that are rich in soluble fiber, such as apples, avocados, broccoli, carrots, black beans, almonds, oats and others, actually do much of the same for your body as the GLP-1 medications. They trigger a hormone in the brain that helps to decrease appetite and make you feel fuller.

The right type of fiber is key for weight loss, though. There are two different types of fiber — soluble and insoluble — and the difference is soluble fibers dissolve in water and gastrointestinal fluids, while insoluble fibers don’t. Soluble fiber is also great for lowering cholesterol and blood sugar levels, while insoluble fiber can help with constipation and reduce the risk of colorectal conditions.

“Both types of fibers are beneficial in their own ways, but insoluble fibers don’t trigger the release of the hormones in the brain to block your appetite like soluble fibers do,” Richardson said.

According to the Centers for Disease Control and Prevention, women should eat 25 grams of fiber each day, and 38 grams for men. However, if you aren’t used to getting that much fiber in your diet, don’t overdo it too quickly.

“Don’t start loading up on that amount of fiber overnight; gradually build up to it,” Richardson said. “If you eat more fiber than your body is used to, it could lead to bloating, gas, abdominal pain and constipation. It’s best to discuss adding fiber to your diet beforehand with your physician, particularly if you have been diagnosed with a digestive disorder.”

Richardson recently joined host Silvia Castañeda on WKRN News 2's Local on 2 segment to give tips for losing weight naturally by eating healthy foods. Watch the segment below!

Here are some common foods that are high in fiber and can help you lose weight:

Fruits

Apples – 4.5 grams of fiber per 1 medium apple

Avocado – 10 grams per avocado

Pear – 6 grams of fiber per pear

Vegetables

Broccoli – 5 grams of fiber per cup cooked

Carrots – 5 grams per cup

Sweet Potatoes – 4 grams of fiber per potato

Legumes/Nuts/Seeds

Green Peas – 9 grams of fiber per cup cooked

Black Beans – 15 grams of fiber cooked

Almonds – 1 ounce (about 23 nuts) is 3.5 grams of fiber

Flax Seeds – 3.5 grams of fiber per 1 tablespoon

Whole Grains

Oats – 4 grams of fiber per 1 cup cooked

Fiber One Cereal – 18 grams of fiber per 2/3 cup

Ole Xtreme Wellness High Fiber tortilla shell – 17 grams of fiber per tortilla

Fiber One Chewy Protein Bar – 8 grams of fiber

Additional resources

Nutrition Counseling

Nutrition counseling with a registered dietitian can assist those whose physician has recommended dietary modifications as part of managing a health condition. At Maury Regional Health, a team of registered dietitians work alongside patients to set goals based on their unique needs and help patients maintain results as part of the overall plan of care. Those who may benefit from one-on-one nutrition counseling include individuals with conditions such as:

• Celiac disease or gluten sensitivity
• Diabetes
• Heart disease
• High blood pressure
• Kidney disease
• Malnutrition
• Obesity
• Difficulty gaining or maintaining weight

For additional information about nutrition counseling at Maury Regional Health, visit MauryRegional.com/NutritionCounseling.

Diabetes Support

Managing diabetes and high blood sugar levels can be a challenge. Maury Regional Health offers classes designed to help individuals learn to manage their glucose levels and prevent complications from high blood sugar. Recognized by the American Diabetes Association, this comprehensive eight-hour course is taught by a certified diabetes educator and a registered dietitian and provides resources that cover topics such as medications, diet and meal planning and exercise.

Classes are offered on a recurring basis at the following locations:

• Maury Regional Medical Center in Columbia
• Lewis Health Center in Hohenwald
• Marshall Medical Center in Lewisburg
• Wayne Medical Center in Waynesboro

In addition to the diabetes self-management class, Maury Regional Health offers a Diabetes Support Group and Pediatric Diabetes Support Group to provide those diagnosed with diabetes and high blood sugar and their family members with information as well as to review current therapies involved in diabetes care. Sessions are facilitated by a certified diabetes educator and are open to those with diabetes and their family members who help to manage their condition.