Glucagon-like peptide-1 (GLP-1) is a hormone that regulates blood sugar levels. But sometimes, your body may need more help with the GLP-1 hormone, especially if you have diabetes.
This is where GLP-1’s natural alternatives come into play. They act as sidekicks, lending a hand to support your body’s natural rhythm and keep your blood sugar on track.
While much of the science continues to develop, let’s explore natural GLP-1 agonists and how they can complement you on your health journey.
Is There Natural GLP-1?
The answer isn’t a simple yes or no—some foods can make you feel fuller longer and digest slower (like GLP-1 meds), but they won’t necessarily cause rapid weight loss in the same way—so let’s break it down. Step by step.
- GLP-1 is a hormone produced naturally in the body. Cells in your gut or intestines secrete it to regulate blood sugar levels. It tells your body to produce insulin, which tells your cells to absorb sugar and produce energy.
- It also slows down digestion, makes you feel less hungry, and boosts metabolic health, which can help with weight loss. It runs the blood sugar orchestra, keeping things in balance.
- Your body produces enough GLP-1 to maintain blood sugar levels. But if you have diabetes or insulin resistance, it may not be enough.
Diabetes is when blood sugar levels rise because your body cannot produce or use insulin properly. Cells need insulin to absorb sugar for energy.
Insulin resistance occurs when cells do not respond properly to insulin. Without the instruction of insulin, the cells cannot absorb sugar, which leads to an increase in blood sugar.
This is where GLP-1 receptor agonists come in. They mimic the natural GLP-1 hormone and act as stabilizers, boosting your GLP-1 levels to regulate blood sugar. They help promote insulin release and promote insulin sensitivity.
This allows your cells to absorb glucose and lower blood sugar levels. It also helps you stay full longer and reduces your appetite.
Several GLP-1 agonist medications are available, including:
- Exenatide (Byetta, Bydureon)
- Liraglutide (Victoza, Saxenda)
- Dulaglutide (Trulicity)
- Weight loss drug Semaglutide (Wegovy
But if GLP-1 medications aren’t right for you, you can consider adding certain foods to your diet that act as natural GLP-1 agonists and help regulate blood sugar.
According to MyFitnessPal Registered Dietitian, Stephanie Nelson, “Changing the way you eat won’t have the same effects as the GLP-1 drug, but it will help you feel fuller longer and slow down your digestion. Also, we are still learning a lot here, so there is more information to come as time goes on!”
Regardless of the results of ongoing research on natural GLP-1 agonists, small diet and lifestyle changes have the potential to significantly improve your overall health over time.
So, let’s look at natural ingredients to increase your GLP-1 levels.
Top 5 Foods and Supplements That Can Increase GLP-1 Naturally
Here are some natural GLP-1 agonists to give your body extra support for better blood sugar control:
1. Eggs and protein-rich breakfast foods
Recent research shows that eating a calcium-rich breakfast and calcium-rich foods can improve the release of GLP-1 and aid in weight loss efforts. Although there is ongoing research on a possible link between high-protein diets and GLP-1 secretion, the evidence is still limited.
However, adding protein to your breakfast can provide many health benefits. So start your day with eggs and other protein-rich foods, even if they naturally stimulate the release of GLP-1.
Breakfast foods such as eggs, milk, peanut butter toast, protein smoothies, quinoa porridge, or Greek yogurt with fruit provide essential nutrients and support a healthy lifestyle. They can also help control blood sugar levels and keep you full for longer.
2. Nuts are an energy-packed snack
Nuts are a simple, nutrient-dense food that can boost your health. There are claims that nuts increase your GLP-1, but what do we really know?
The evidence is conflicting: Some studies show that nuts increase GLP-1 levels, but other studies show that GLP-1 levels decrease after eating nuts. We need larger studies – done in different groups of people – before we can say for sure whether nuts increase GLP-1.
The good news? Nuts are a great source of protein, healthy fats, and dietary fiber. Eating nuts can increase your appetite, and a healthy diet is associated with weight loss and a healthy weight. So whatever the effect on your GLP-1, you’ll probably up your eating game by adding nuts to your diet.
3. High fiber grains to stimulate GLP-1 production
Get your daily dose of high-fiber grains to stimulate the natural production of GLP-1. Grains rich in soluble dietary fiber – such as oats, barley, and rye – can help stimulate the release of GLP-1. They may also help manage blood sugar levels, improve insulin sensitivity, and promote digestive health.
Replacing refined grains with high-fiber grains can also help support your weight loss journey and improve overall health.
Many people think they are meeting the recommended dietary fiber intake when they fail. Most adults should aim for 25 grams of fiber daily for women and 38 grams for men.
To get a better picture of how much fiber you’re actually getting, use MyFitnessPal to track your food intake. Tracking your food intake can help you reach your nutritional goals.
4. Magnesium supplements to stabilize blood sugar levels
Magnesium is an important mineral with several health benefits. But most importantly, it helps you maintain healthy blood glucose levels. Studies conducted on diabetic rats show that magnesium supplements can increase the release of GLP-1, regulate glucose metabolism, and improve insulin sensitivity. However, there is a lack of research involving human subjects on this issue.
Nevertheless, magnesium remains an important nutrient with health benefits beyond its potential effects on GLP-1 secretion. You can increase your magnesium intake by enjoying foods like spinach, leafy greens, nuts, peas, beans, whole grains, and seeds or by taking magnesium supplements.
5. Lean proteins to increase GLP-1 and maintain muscle mass
Lean proteins — like chicken, fish, and tofu — can be your ticket to high GLP-1 levels. Protein-rich foods are loaded with amino acids, which can help promote the release of GLP-1, maintain muscle, and help control body weight.
Adding lean protein to your diet may improve your natural GLP-1 levels, stabilize blood sugar levels, and keep your muscles healthy.
The Bottom Line
Enhancing your diet with eggs, nuts, high-fiber whole grains, magnesium supplements, and lean proteins can support your overall health. These nutrient-rich foods contribute to a balanced diet and may hold benefits for supporting GLP-1 release and maintaining a healthy weight.
While we’re still learning how these nutrient-dense foods actually affect your GLP-1, we do know that they improve the quality of your diet and are associated with weight loss and a healthy weight, so it doesn’t hurt to include them in your diet.
While food tracking tools like MyFitnessPal can help support you on your health journey, the key lies in adopting a holistic approach to health. You can create a sustainable lifestyle that puts your well-being first by choosing healthy foods and incorporating natural alternatives to GLP-1.
Remember that small changes can lead to significant results, whether your goal is to shed a few pounds or simply improve your health. Embrace the journey to your healthy life, one step at a time.
Source link
