Crudite Platter…Nature’s Ozempic?!
There’s one drug that’s taken the world by storm over the past few years.
It isn’t Molly, it isn’t cannabis, it isn’t even psilocybin (although that sure as hell is having its moment).
It’s ozempic.
If, for some reason, you’re living under a rock and are not aware of what ozempic is, it’s a synthetic GLP-1 receptor agonist used for the treatment of type 2 diabetes and obesity.
Introduction to GLP-1
Glucagon-like peptide-1 (GLP-1) is an incretin hormone primarily secreted by the enteroendocrine L-cells in the small intestine in response to nutrient ingestion, particularly carbohydrates and fats. GLP-1 has several important roles in glucose metabolism, appetite regulation, and gastrointestinal function, making it a critical hormone for maintaining metabolic health.
Fiber and GLP-1 Secretion
Dietary fiber, particularly soluble fiber, is known to enhance the secretion of GLP-1. Here's a detailed breakdown of the mechanisms involved:
Fermentation by Gut Microbiota:
Soluble fiber is not digested in the upper gastrointestinal tract but reaches the colon intact.
In the colon, it undergoes fermentation by the gut microbiota, producing short-chain fatty acids (SCFAs) such as acetate, propionate, and butyrate.
These SCFAs are then absorbed by the colonic cells and serve as signaling molecules that stimulate the release of GLP-1 from the enteroendocrine L-cells.
Direct Interaction with L-Cells:
Some types of fiber can directly interact with L-cells in the small intestine, stimulating GLP-1 release. This can occur through nutrient-sensing mechanisms where the fiber or its fermentation products interact with receptors on L-cells.
Slowing Gastric Emptying:
Fiber slows gastric emptying and prolongs nutrient presence in the small intestine, enhancing nutrient signaling to L-cells and promoting sustained GLP-1 secretion.
Roles of GLP-1
Enhancing Insulin Secretion:
GLP-1 potentiates glucose-dependent insulin secretion from pancreatic beta-cells, improving postprandial glucose control.
Inhibiting Glucagon Release:
It suppresses glucagon secretion from pancreatic alpha-cells, which reduces hepatic glucose production.
Slowing Gastric Emptying:
GLP-1 slows gastric emptying, leading to a more gradual absorption of nutrients and preventing rapid spikes in blood glucose levels.
Promoting Satiety:
It acts on the central nervous system, particularly the hypothalamus, to promote feelings of fullness and reduce appetite.
Fiber as "Nature’s Ozempic"
Ozempic (semaglutide) is a synthetic GLP-1 receptor agonist used for the treatment of type 2 diabetes and obesity. By mimicking the effects of endogenous GLP-1, it enhances insulin secretion, inhibits glucagon release, slows gastric emptying, and promotes satiety, thereby improving glycemic control and aiding in weight loss.
Eating fiber can be considered “nature’s Ozempic” because:
Enhanced GLP-1 Secretion:
Similar to GLP-1 receptor agonists, fiber intake boosts the body's natural production of GLP-1 through the mechanisms described above.
Glycemic Control:
By enhancing GLP-1 secretion, fiber helps regulate blood glucose levels through improved insulin response and reduced glucagon levels.
Appetite Regulation:
Increased GLP-1 levels lead to enhanced satiety and reduced overall caloric intake, aiding in weight management.
Metabolic Health:
Regular fiber intake is associated with improved metabolic health markers, including better lipid profiles, lower inflammation, and reduced risk of type 2 diabetes, much like the benefits seen with GLP-1 receptor agonists.
This Dish
cucumber, carrot, sugar snap peas, red belgian endive, radishes; red beet navy bean dip, saffron cannellini bean dip, blue spirulina navy bean dip, dame-rocket flowers, pansies.
The Benefits
I jokingly call this nature’s ozempic because its high fiber content, especially soluble fiber, helps increase endogenous GLP-1. But unlike ozempic, it doesn’t cost hundreds or thousands of dollars, and it also benefits your gut health & nervous system. Specifically:
Navy beans, Cannellini beans, Sugar snap peas, Endive, Raw carrots, & Cucumber are rich in fiber. Fiber serves as food for beneficial gut bacteria, promoting a healthy microbiome and improving digestion. It also helps maintain regular bowel movements, reducing constipation.
Fermentation of fiber by gut bacteria produces short-chain fatty acids (SCFAs) like butyrate, which nourish colon cells and reduce inflammation.
Fiber also slows down the absorption of sugar, helping to stabilize blood sugar levels and prevent spikes & high-fiber foods increase satiety, helping to control appetite and reduce overall calorie intake.
Beets, Blue spirulina, Raw carrots, Saffron, Garlic, Onion are rich in antioxidants. Antioxidants reduce inflammation in the gut, promoting a healthier gut lining and preventing dysbiosis. Antioxidants help mitigate oxidative stress, which is linked to metabolic disorders like diabetes and obesity. Antioxidants also protect neurons from oxidative damage, potentially reducing the risk of neurodegenerative diseases and improving cognitive function.
Miso & Apple cider vinegar is rich in probiotics, which introduce beneficial bacteria into the gut, enhancing the microbiome's diversity and function. Probiotics improve digestion and nutrient absorption, reduce symptoms of irritable bowel syndrome (IBS), and prevent infections. A balanced gut microbiome, supported by probiotics, can improve metabolism and insulin sensitivity.
Probiotics also influence the production of neurotransmitters like serotonin, which are crucial for mood regulation and mental health.
Navy beans, Cannellini beans, Raw carrots, Beets, Sugar snap peas, Endive, Cucumber
Carrots are rich in vitamin A, which supports the maintenance of the gut lining and immune function within the gut. The healthy fats from cashews help increase the absorption of the vitamin A.
The beans & peas are rich in magnesium, which is essential for over 300 enzymatic reactions, including glucose metabolism and energy production.
Beans and beets are rich in iron, which is necessary for oxygen transport and energy metabolism, preventing fatigue and supporting overall metabolic health.
The beans are rich in B Vitamins, which is crucial for nerve function, energy production, and synthesis of neurotransmitters.
Beans & endive are rich in folate, which is important for DNA synthesis and repair, and for the production of neurotransmitters affecting mood.
Saffron, Garlic, Onion, Blue spirulina, & Apple cider vinegar have anti-inflammatory compounds, which are great for gut health, metabolic health, and the nervous system. Compounds like allicin in garlic and quercetin in onions reduce inflammation and support a healthy gut barrier. Anti-inflammatory foods help reduce systemic inflammation, which is linked to insulin resistance and metabolic syndrome.
Saffron and spirulina have been shown to have mood-enhancing properties, potentially reducing symptoms of depression and anxiety.
Cucumber & endive have live enzymes & electrolytes, which along with the high water contenthelps maintain hydration. Proper hydration supports smooth digestion and bowel movements, along with metabolic functions & overall health. Adequate hydration and electrolytes are also essential for proper nerve function and signal transmission.
Phytochemicals like betalains in beets and phycocyanin in spirulina have antioxidant and anti-inflammatory properties, supporting gut health. These phytochemicals can also improve blood flow and oxygen delivery to tissues, enhancing overall metabolic efficiency.Phytochemicals also help protect the brain from oxidative stress and inflammation, supporting cognitive function and mental clarity.
The Recipe
Beet-Navy Bean Dip Ingredients:
1 can navy beans
1.5 cups raw cashews
1-2 medium small roasted red beets
4 tbsp chickpea or white miso
1 tbsp of the juice from fermented beets (you can omit this if you can’t find any)
1 tbsp onion powder
4 tbsp apple cider vinegar
Blue Spirulina Navy Bean Ingredients:
1.5 cup raw cashews
1 can navy beans
1 cup water
3 tbsp chickpea or white miso
2 tbsp ACV
1 tbsp onion powder
2 cloves garlic
1 tsp blue spirulina
Saffron-Cannellini Bean Dip Ingredients:
1.5 cups raw cashews
1 can cannellini beans
3 tbsp chickpea or white miso
2 tbsp ACV
1 tsp saffron threads + 1 ice cube
1 tbsp onion powder
2 cloves garlic
Other Ingredients:
5 or so Persian cucumbers
a few carrots
a few sugar snap peas
3 endives
but you can use whatever you want as crudite. These + sliced fennel bulb are my personal favorites, but anything goes…get creative with raw veggies. I’ve even used wedges of lettuce or radicchio in the past!
Instructions:
Soak cashews overnight, or for 10 minutes in hot water
Preheat oven to 425F (I used convection roast setting, I think it roasts quicker)
Roast beets for 1-1.5 hours (do this ahead of time)
Put the saffron on an ice cube in a small bowl. As the ice melts, it’ll help the saffron bloom, so the flavor and color are richer in the recipe
Strain & rinse the cashews, and the beans
Blend all of the sauce ingredients together
Chop up veggies, plate in an aesthetically pleasing way, and eat!
Links from this recipe
I buy my saffron from the Persian store. By far has the best flavor
I like Eden Foods or Bio Italia brand of beans
I’m currently loving Rhapsody or South River brands for miso
I buy my raw cashews on Thrive Market
For More on Metabolic Health
This week on the pod, I talk about your nervous system in depth, which is intrinsically connected with metabolic health. To hear more, listen to episode 185, “Am I the A**hole: Nervous System Dysregulation, Polyvagal Theory, & the Vagus Nerve,” available everywhere you listen to podcasts (including on Apple Podcasts here) and you can watch the whole episode on Spotify (available here).
