A set of drugs is taking the weight loss world by storm. GLP-1 medications, like Ozempic and Zepbound, offer results both for obesity and type 2 diabetes by synthesizing a hormone the body releases to manage, blood sugar, appetite, and digestion. GLP-1’s dramatic rise in popularity and availability has also come with a cost, both to the wallet and in the form of a range of side effects. To learn more about GLP-1s read this article here.
The good news is that these medications are mimicking a process the body does naturally. It is part of the digestive process. Certain foods trigger your body to produce GLP-1. These foods can have an effect on the body like their synthetic counterparts. By eating these foods, your body will produce natural GLP-1 and offer similar benefits as the drugs flooding the market.
Natural GLP-1
Your body produces GLP-1 on its own without taking drugs or medications. When you eat, your small intestine releases glucagon-like peptides (GLP-1) as part of the normal process of digestion. This hormone manages several processes in the body.
Release of Insulin: These peptides manage insulin, which keeps your blood sugar from spiking. Sudden rises in blood sugar can contribute to feeling hungry before your next meal and lead to insulin resistance, the precursor to type 2 diabetes.
Slow digestion: Additionally, GLP-1 manages how quickly the food moves out of your stomach and through your digestive system. When food moves more slowly through your digestive tract, you feel full longer.
Block glucagon: Lastly, GLP-1 blocks glucagon, the hormone which tells the liver to produce glucose. Blocking glucagon is another way that GLP-1 helps keep blood sugar stable, managing energy and appetite.
GLP-1 Foods
This natural process happens when eating certain foods. While eating these foods does not completely have the same effect as a GLP-1 medication, it does offer very similar benefits. Research on these foods shows a few macronutrients have a similar effect to GLP-1 medications: protein, fiber (especially soluble fiber), and healthy fats. Foods with these macronutrients can imitate the effect of weight-loss medicines.
Protein
Foods high in protein trigger the release of GLP-1, helping keep you full longer and less likely to overeat. Foods that also include plenty of fiber or healthy fats make them an even better choice to replicate GLP-1 medications.
- Quinoa – high in both protein and fiber, quinoa is top on the list of foods that set off the release of GLP-1. Combine it with a healthy fat, like salmon or avocado, and you get an even higher boost.
- Beans, lentils, and peas – also high in protein and fiber, eating these legumes slows digestion, stabilizes blood sugar, and keeps you feeling full.
- Nuts and seeds – Add a handful of nuts to a salad or replace a snack with a small portion of nuts. Nuts are full of protein and healthy fats making them a great option for triggering GLP-1.
- Fish – Known for their high omega-3s, fatty fish also provide plenty of protein, making them another great way to work with your body’s natural GLP-1 production.
- Greek yogurt – A healthy start your day, Greek yogurt offers both protein and fat to help keep you satisfied until lunch. Mix in a handful of seeds or nuts to boost its power to stave off hunger.
Fiber
Fiber slows down digestion and helps you feel full longer. There are two types of fiber: soluble and insoluble. Soluble fiber can be dissolved in water, while insoluble cannot. Soluble fiber is especially beneficial for those wanting the same benefits from food that can be found in a GLP-1 medication. It slows digestion and the release of glucose into the blood stream. Additionally, beneficial gut bacteria feed on soluble fiber, which produces short-chain fatty acids which also stimulate GLP-1 production.
- Whole grains – Oats and barley are high in soluble fiber, helping keep gut bacteria healthy and your blood sugar stable. Try overnight oats for an easy, satisfying breakfast.
- Beans, lentils, and peas – as discussed above, these are high in both protein and soluble fiber, making them one of the best overall foods for stimulating GLP-1 production.
- Vegetables – Many vegetables, like artichokes, asparagus, Brussels sprouts, carrots, and sweet potatoes, are high in soluble fiber. Add them to a meal as a side or try a healthy quinoa bowl, a complete meal in one dish.
Healthy Fats
The final macronutrient which can offer similar results to GLP-1 medications is healthy fats. Unsaturated fats are considered healthy, compared to their saturated counterparts. Healthy fats are either monounsaturated fats or omega-3 fatty acids. Both of these slow the emptying of the stomach, keeping you full longer.
- Fatty fish – already on the list under protein, fatty fish offer double benefits as excellent sources of omega-3 fatty acids while also providing protein.
- Olive oil – Another excellent source of omega-3 fatty acids, olive oil can be easily added to your diet as part of a dressing for salads or as the primary cooking oil in your kitchen.
- Avocados – these creamy fruits are both high in monounsaturated fats and in fiber, making them a great choice for holding you over until the next meal.
- Nuts and seeds – Walnuts, chia seeds, and flax seeds are particularly good choices when looking to capitalize on the benefits found in these high-protein, high-fat foods. Because of their high fat content, you will want to limit yourself to small portions.
References:
https://health.osu.edu/wellness/exercise-and-nutrition/activiating-glp-1-naturally
https://www.healthline.com/health/foods-that-increase-glp-1#takeaway
https://discovery.med.utah.edu/2021/glucagon-be-gone-a-cure-for-type-1-diabetes/
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