With the recent surge in popularity of semaglutide medications, glucagon-like peptide-1 (GLP-1) has become a widely discussed topic. GLP-1 is a hormone that plays several roles in the body, affecting both appetite and blood sugar regulation. While medications that mimic GLP-1 can be highly effective for weight loss and managing type 2 diabetes, dietary strategies can also boost the release of this hormone. This article explores the foods that can naturally increase GLP-1 levels, offering valuable insights for anyone looking to improve their food choices, whether they are following a diabetic diet meal plan, taking semaglutide, or simply interested in healthy eating.
Understanding GLP-1: Release and Function
GLP-1, a chemical messenger, is released during digestion. Its release is triggered by the presence of fiber, protein, or healthy fats in the small intestine and colon, among other signals. Once released, GLP-1 binds to receptors in the pancreas, stimulating the release of insulin. Insulin helps move sugar, derived from food breakdown, out of the blood and into cells where it's needed.
Additionally, GLP-1 inhibits the production of glucagon by the pancreas. Glucagon signals the body to release stored sugar from the liver when blood sugar levels are low. By promoting insulin release and inhibiting glucagon, GLP-1 effectively lowers blood sugar levels.
Beyond its effects on blood sugar, GLP-1 slows down stomach emptying, leading to feelings of fullness and reduced appetite. Research also suggests that GLP-1 may influence brain processes, limiting cravings and overeating.
Medications like semaglutide mimic GLP-1's functions by activating GLP-1 receptors, promoting insulin secretion, and inhibiting glucagon secretion. This makes semaglutide effective in improving insulin sensitivity and blood sugar control. It also replicates the appetite-suppressing effects of GLP-1, leading to reduced energy intake and weight loss.
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Stimulating GLP-1 Through Diet
Specific nutrients play a role in stimulating GLP-1 production. Soluble fiber, a type of carbohydrate that isn't digested, can be fermented into short-chain fatty acids (SCFAs), which have been shown to increase GLP-1 secretion in the colon. Fatty acids from dietary fats may also boost GLP-1 release. Unsaturated long-chain fatty acids, like those in olive oil, lead to higher blood levels of GLP-1 compared to saturated fatty acids found in butter. Alpha-linolenic acid (ALA) and docosahexaenoic acid (DHA), polyunsaturated omega-3 fatty acids found in flaxseed oil and fish, also increase GLP-1 and lower blood sugar. Some amino acids from dietary proteins may bind to receptors that stimulate GLP-1 secretion, potentially explaining why protein is considered a satiating nutrient.
Exercise can also increase GLP-1 levels. Studies suggest that physical activity can raise GLP-1 levels, and these levels can remain elevated even after 24 hours. High-intensity exercises like running may be particularly beneficial, although the specific types of activity that best boost GLP-1 are still being researched.
Food Choices to Increase GLP-1
The nutrients that stimulate GLP-1 secretion are typically found in healthy foods that are included in dietary guidelines. Eating patterns geared toward weight loss and overall health often emphasize high-fiber foods, healthy fats, and proteins. Fermentable fibers, unsaturated fatty acids, and lean proteins are particularly effective at stimulating the release of GLP-1.
Sources of fermentable fibers, including soluble fiber and resistant starch, include:
- Apples
- Pears
- Cabbage
- Barley
- Brussels sprouts
- Carrots
- Citrus fruits
- Cooked then cooled potatoes and sweet potatoes
- Oats
- Beans and lentils
- Peas
- Chia seeds
- Oranges
For unsaturated fatty acids, consider the following foods:
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- Olives and extra virgin olive oil
- Avocado and avocado oil
- Fish, especially salmon
- Flaxseed and flaxseed oil
- Walnuts
Examples of lean proteins include:
- Eggs
- Chicken
- Turkey
- Fish
- Nuts
- Beans
- Tofu
- Lean ground beef
The Role of Specific Foods in GLP-1 Secretion
Research indicates that certain foods can play a significant role in GLP-1 secretion due to their unique nutrient profiles:
- Eggs: Rich in protein and monounsaturated fats, eggs, particularly egg whites, can stimulate GLP-1 secretion. Studies have shown that meals containing eggs are associated with lower post-meal blood glucose levels, reduced hunger, and decreased food intake.
- Nuts: Almonds, pistachios, and peanuts contain protein, fiber, and healthy fats that can increase GLP-1 levels. The fiber in nuts slows digestion, leading to a gradual release of glucose and increased GLP-1 secretion.
- High-Fiber Grains: Oats, barley, and whole wheat contain soluble fiber that slows digestion and promotes a gradual release of glucose, triggering GLP-1 release. Additionally, gut bacteria ferment fiber, producing short-chain fatty acids (SCFAs) that stimulate GLP-1 release.
- Avocados: High in fiber and monounsaturated fats, avocados can increase GLP-1 levels. Studies have shown that eating a whole avocado with a meal increases GLP-1 levels and reduces insulin levels.
- Olive Oil: Unsaturated fats, like those in olive oil, are more effective at stimulating GLP-1 release than saturated fats. Diets enriched with olive oil have been shown to increase GLP-1 secretion, improve insulin sensitivity, and lower blood glucose levels.
- Vegetables: Vegetables such as Brussels sprouts, broccoli, and carrots are high in fiber and vitamins, which can help regulate blood sugar levels and potentially affect GLP-1 levels. Consuming vegetables before carbohydrates can significantly affect glucose and GLP-1 levels.
- Dairy and Soy Proteins: A combination of protein and calcium may help trigger increased GLP-1 secretion. Whey, casein, gluten, and soy protein have been shown to increase GLP-1 secretion.
Sample Meal Plan
Here are some sample meal ideas to help you incorporate these foods into your diet:
- Breakfast:
- Scrambled eggs, avocado slices, and orange wedges.
- Steel-cut oatmeal (unsweetened) with apples, walnuts, and chia seeds, plus a hard-boiled egg for added protein.
- Smashed avocado and white beans on whole wheat toast.
- Lunch:
- Black bean soup with carrots and hummus.
- Chicken and brown rice bowl with salsa.
- Turkey sandwich on whole wheat bread, carrot sticks, and a pear.
- Dinner:
- Salmon, baked sweet potato, and roasted Brussels sprouts.
- Cabbage and beef skillet, seasoned with rice vinegar and low-sodium soy sauce, served over barley.
- Tofu and pea stir-fry.
Additional Considerations
The timing of meals and other eating habits can also influence GLP-1 levels. Eating carbohydrates later in a meal and consuming protein-rich foods first may increase GLP-1 secretion. Similar effects may be seen by eating more calories earlier in the day and a lighter meal at dinnertime.
Slower, more mindful eating is also thought to have benefits related to GLP-1. Research suggests that taking 30 minutes versus five minutes to eat can lead to greater GLP-1 secretion.
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It's important to note that dietary changes to boost GLP-1 release are likely not comparable to the effectiveness of GLP-1 receptor agonist medications like semaglutide. GLP-1 has a short half-life in the body, meaning it is quickly degraded by digestive enzymes. GLP-1 receptor agonists, on the other hand, lead to more sustained elevations of GLP-1 blood levels since they bypass the gastrointestinal tract and have a longer half-life.
However, incorporating foods that naturally help stimulate GLP-1 secretion still offers significant benefits. High-fiber plant foods, healthy fats, and lean proteins are full of essential nutrients and other compounds that may help prevent chronic diseases and promote weight loss through mechanisms unrelated to GLP-1. Some experts also theorize that naturally stimulated GLP-1 may not need to be in amounts comparable to medications to exert positive effects. More research is needed to fully understand this concept.
Foods to Choose and Limit When on a GLP-1 Medication
When taking a GLP-1 agonist, food stays in your stomach longer. Certain foods can worsen gastrointestinal side effects. GLP-1s also reduce appetite, so it's essential to ensure you're getting a variety of nutrients while eating less food.
Foods to Choose:
- Fruits and vegetables like leafy greens, apples, and tomatoes.
- Lean protein sources like fish, chicken, tofu, and beans.
- Whole grains like oats, quinoa, and farro.
Protein and fiber are particularly important, as they help keep you feeling full longer and stabilize blood sugar. Protein also helps prevent muscle loss, and fiber can combat constipation.
Foods to Limit or Avoid:
- Sources of added sugar like juice, soda, candy, and desserts.
- Refined carbs like white bread, crackers, and white rice.
- Processed foods like packaged snacks.
- High-fat foods like pizza and fried chicken.
- Spicy foods like hot sauce and hot peppers.
The Broader Context: GLP-1, Appetite, and Weight Management
GLP-1 is a natural hormone made in the gut that's released after we eat. It stimulates the release of insulin, which takes glucose from the bloodstream and pushes it into the bodyâs cells for energy. Prescription GLP-1 medications such as semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro, Zepbound) mimic the rise in this hormone to slow down digestion and prompt you to stop eating, leading to weight loss.
GLP-1 is important for appetite regulation. It helps slow us down and eventually puts the brakes on food so we stop eating. However, this system doesnât always work properly, and people with obesity may not get as big of a release of GLP-1 after eating. Weight loss can also lead to a decrease in GLP-1 and changes in other appetite-related hormones, which can prompt you to eat to regain weight.
While medications might increase GLP-1, you can also achieve this with food that fills you up and keeps you satisfied. The trifecta of satiating nutrients is protein, fat, and fiber. These slow the movement of food through the digestive tract and increase GLP-1. Eating whole grains, fruits, vegetables, and lean proteins will activate that fullness factor. Fiber stimulates the release of GLP-1 to reduce hunger and appetite, which may be one reason why fiber can lead to weight loss.
The "Oatzempic" Trend: Fact vs. Fiction
The soluble fiber in oats can be filling when combined with water. Social media has introduced "oatzempic," a blended concoction of oats, water, and lime juice. While this drink may slightly raise GLP-1 in the body, itâs not comparable to GLP-1 injections. The drink isnât harmful, but it may not be as effective or palatable as simply eating a bowl of oatmeal.
The Role of Exercise
Exercise and GLP-1 both help improve insulin function. Research shows that a single exercise session, as well as long-term training, can enhance GLP-1 levels in the body for those who have type 2 diabetes. The widely recommended amount of exercise for general health is 150 minutes (or more) of moderate-intensity exercise and 2 days of resistance training per week.
Supplements: Proceed with Caution
Supplements like berberine have been touted as ânatureâs Ozempic.â While some studies show that taking berberine leads to modest weight loss and a reduction in waist circumference, the trials use different doses and durations, making it tough to know exactly what happens when you take berberine. Unlike prescription medications, supplements donât have to prove that theyâre safe and effective, and the FDA doesnât regulate them the same way.
If youâre considering taking berberine or another supplement advertised for blood sugar regulation or weight loss, itâs important to tell your medical provider. They can check for potential problems and may want to follow you more closely or consider adjusting the dose of your medication. If your doctor supports you trying a supplement, look for one thatâs third-party certified to ensure that the product is labeled accurately and is free of contaminants.