What is 'oatzempic' and can a DIY oat drink really rival Ozempic for weight loss?

A DIY drink blending oats, water, cinnamon, and lime juice has amassed a cult-like following on social media. But does it live up to its appetite-curbing reputation?

‘Oatzempic’ has amassed a cult-like following with 41.8m views on TikTok

It was only a matter of time before social media invented a “natural alternative” to the much-hyped weight-loss injectable drug semaglutide, best known by its brand name Ozempic.

A new wellness trend, in the form of an oat-based drink, supposedly curbs the appetite, leading to dramatic weight loss.

‘Oatzempic’ is a DIY drink made by blending half a glass of rolled oats, a glass of water, a dash of cinnamon, and a squeeze of lime juice. As rudimentary and unlikely as it sounds, it has amassed a cult-like following with 41.8m views on TikTok and before and after posts on Instagram, with some claiming it has helped them to shed several stone in weight. All you need to do is drink it a few times a day, and the claims are that it will fill you up, keeping hunger pangs at bay and, miraculously, melt away the pounds.

Really? Of course not. “The weight loss claims surrounding oatzempic are not scientifically supported,” says Dublin-based dietitian Orla Walsh.

“Relying on an oat-based drink as the sole method for weight loss is neither safe nor sustainable and would probably lead to hunger, fatigue, and low energy.”

However, Walsh says, traces of a scientific truth are buried within the trend.

“Oats contain beta-glucan, a soluble fibre that slows digestion, helping to increase feelings of fullness,” she explains. “This can potentially lead to reduced calorie intake over time, and weight loss is more likely when oats are part of a balanced diet combined with exercise.”

The benefits don’t end there. The soluble fibre in oats has also been linked to lower cholesterol, which for years have been recommended as part of a healthy diet by, among others, the Irish Heart Association.

In 2016, a large review in the BMJ reported that eating 3.5g a day of oat beta-glucan fibre — equivalent to the amount in a bowl of porridge and a couple of oatcakes — lowered markers of cardiovascular disease, including a 4.2% reduction in ‘bad’ LDL cholesterol levels.

Two years ago, analysis involving almost 5,000 overweight people with raised cholesterol was conducted by a team of European cardiologists, found that an oat-eating habit resulted in better blood fat profiles.

“Oats are a nutrient-rich food with multiple health benefits, including lowering cholesterol, supporting heart and digestive health,” says Walsh.

“Wholegrain oats provide a slow release of carbohydrate into the blood and they are definitely recommended as part of a healthy diet.”

Here’s what oats can (and can’t) do:

Will eating oats really help you to lose weight?

With their medium glycaemic index and beta-glucan fibre content, oats “may help keep you feeling fuller for longer, which can help control snacking, appetite, and hunger levels”, Walsh says.

Oats contain around 380 calories and around 7g of unsaturated fat per 100g, and a bowl of porridge made with 200ml of semi-skimmed milk provides around 280 calories, but the fibre means you are less likely to snack or overeat after consuming them. One reason people following the oatzempic trend may have lost weight is that they use the drink as a filling meal replacement. But you don’t need to blend oats into a drink to get the benefits — overnight oats, porridge, and oatcakes will all bring benefits.

A review in the journal Current Nutrition Reports last year found that oats are beneficial for weight management and appetite control. The paper also highlighted oats as benefiting a healthy gut microbiome, which has been associated with weight loss and a reduced risk of obesity by other researchers.

Is oat milk a healthy option?

Unless you opt for oat milk because you have a cow’s milk or lactose intolerance, choosing an oat milk latte may have fewer health benefits than you think. Commercial oat milks are made from the liquid left when oats are soaked in water. They can be highly processed and sweetened. All are lower in protein than cow’s milk.

While oat milk contains some fibre, it is not in large amounts. An average serving of a commercial oat milk provides 2g of fibre, less than 10% of the daily requirement for adults (30g). If you like it, look for an oat milk fortified with iodine, calcium, vitamin B12, and vitamin D.

Are some oats better than others?

“Some types of oats are more highly processed than others, which can affect their nutritional content,” says Walsh. This category includes instant porridge pots and sachets, some of which also contain high levels of added sugar.

Irish oats — the coarse cut, jumbo variety — are minimally processed and have a slightly lower glycaemic index than rolled oats, meaning they have less impact on blood sugar levels. Adding a little fat or protein will cause a less dramatic rise and fall in blood glucose levels, keeping you feeling fuller for longer.

Are oats OK for gluten intolerance?

Oats do not contain gluten but are often avoided by people with coeliac disease — a serious condition in which the immune system attacks the body’s own tissues — mainly because oats are often produced in factories that process other grains.

According to the Coeliac Society of Ireland, “Regular oats on sale in Ireland can be contaminated with barley and wheat and should not be consumed” by people with the condition.

Oats also contain avenin, a protein similar to gluten, which can cause sensitivities. For most with a non-coeliac gluten sensitivity, choosing gluten-free oats is an option, but you need to check labels carefully. Oat products described as ‘gluten free’ will have passed tests to prove they contain 20 parts per million or less of gluten to meet legal standards.