9 Foods that Naturally Boost GLP-1 in Our Bodies

In recent months, the drug Ozempic has been building in popularity for its significant weight loss effects. It’s heralded by celebrities and influencers alike, and it’s led to powerful physical transformations for a variety of people.

But Ozempic isn’t some magical concoction dreamt up by scientists in a pharmaceutical lab, it is actually based on a hormone in our body called GLP-1. Ozempic mimics the effects of this naturally occurring digestive hormone and slows the movement of food in the digestive tract, regulates blood sugar, and in the long term, causes weight loss.

If you’ve been curious about Ozempic’s weight loss effects, or if you’ve been aiming to regulate your blood sugar, you can actually alter your diet to naturally increase your body’s secretion of GLP-1 – without the Ozempic shots or price. Today we’re diving deep on GLP-1 and the foods you can add to your grocery cart to support weight loss and blood sugar regulation.

What is GLP-1?

GLP-1 stands for glucagon-like peptide-1. It is a hormone produced primarily in the small intestine (specifically in the L cells which line this part of your digestive tract), though some neurons in your brain also produce it. There are receptors for GLP-1 in the digestive tract, in the brain, and in the pancreas (think of receptors as molecular landing pads on the outside of cells where GLP-1 can dock and work its magic).

GLP-1 is typically released following a meal, and certain foods can trigger a higher secretion than others. High GLP-1 release following mealtimes can lead to:

1. Insulin Release: GLP-1 signals to the pancreas to increase insulin release following a meal, which can balance blood sugar levels. Additionally, GLP-1 can prevent the insulin from expelling glucagon, which otherwise raises blood sugar.

2. Slows Digestion: GLP-1 slows peristalsis, or the movement of food through your intestinal tract. This slowing of digestion increases the time it takes for your body to absorb glucose from your last meal while boosting satiety.

3. Decreases Appetite: GLP-1 causes the hypothalamus to increase feelings of fullness. The hypothalamus is a part of the brain focused on regulating daily functions like hunger, body temperature, heart rate, and more.

Through these various mechanisms, GLP-1 regulates blood sugar and extends the feeling of fullness following a meal. For people with insulin resistance, diabetes, or who are struggling with their weight, increasing GLP-1 levels naturally can help curb symptoms and assist with weight loss or management.

Foods that Naturally Boost GLP-1

If you’re looking to balance your blood sugar, lose weight, or improve your digestive health, there are a variety of foods you can eat to naturally increase GLP-1 following mealtimes.

Generally speaking, foods high in soluble or insoluble fiber, monounsaturated fats, and lean proteins tend to increase GLP-1 levels, naturally mimicking the work of drugs like Ozempic (or, rather, Ozempic is a pharmaceutical mimic of GLP-1’s work!)

To get more specific, however, below are 9 foods you can highlight in your diet to boost your body’s GLP-1 release:

Green, Fibrous Veggies: Broccoli & Spinach

Green vegetables contain a compound called thylakoids, a key part of the plant’s photosynthesis process. These compounds seem to be involved in increasing GLP-1 levels and increasing satiety.

Spinach is high in these thylakoids, and a review of relevant research came to the conclusion that the thylakoid content in foods like spinach tends to increase GLP-1, decrease appetite, and sustain a feeling of fullness for longer. Broccoli, arugula, and other leafy greens can also boost your thylakoid intake.

On the whole, however, increasing your vegetable intake – even if it’s not with the greenest options in the produce aisle – can still positively influence GLP-1 levels, especially if you eat your vegetables before carbohydrates. Check out our blog post here about the order in which to eat your food to regulate blood sugar.

Healthy Fats: Avocado, Pistachios, and Olive Oil

Pistachios – the snackable, crackable green nuts – have been shown to increase GLP-1 levels. One study suggested that a 2 oz snack of pistachios increased release of the hormone while improving other hormonal and blood sugar factors as well. Add some pistachios to a salad or graze on them like a snack to increase your GLP-1 and boost your health!

Avocados are a delicious addition to any meal, or provide a great appetizer when out with friends. They’re high in monounsaturated fats and fiber, which can support the release of GLP-1. What’s more, one study found that replacing a carbohydrate-rich breakfast with an avocado (yes, a whole avocado) led to an increased release of GLP-1, as well as other satiety-related hormones. Opt for more avocado in your diet to reap the benefits of GLP-1!

Extra virgin olive oil is high in unsaturated fats which are effective at increasing GLP-1 release, particularly when compared to saturated fats. A study on the Mediterranean Diet, which is high in olive oil, showed that GLP-1 concentrations were higher after meals as compared to a high fiber vegetarian diet. Adding a source of healthy fats (typically monounsaturated) combined with fibrous vegetables can help increase your GLP-1 release even further.

If you happen to have it in your pantry, pine nut oil also has been shown to increase GLP-1 levels when added to meals!

Lean Proteins: Whey & Eggs

Eggs are high in protein and monounsaturated fatty acids; this combination has been shown to decrease appetite, blood glucose, and hunger in the hours following a meal with 2-3 eggs. Scrambling, frying, or boiling some eggs for breakfast can lead to a day of more balanced blood sugar and digestion.

Whey protein was studied in a group of obese women pursuing weight loss. After finishing a whey protein drink, the women reported a high level of satiety and less hunger in the hours following. Even more so, their levels of GLP-1 increased!

That said, whey protein can have some adverse reactions for certain people. If you are sensitive to dairy or have kidney issues, you’ll want to speak with your doctor about using it. Moreover, some whey proteins can be high in sugar, so you’ll want to opt for low-sugar options if you decide to add whey protein powders into your diet.

High-Fiber Grains: Buckwheat & Oatmeal

Oatmeal has always been famous for its fiber content, making it a classic healthy breakfast choice. Research has shown that oatmeal for breakfast (or lunch, or dinner) can slow digestion and increase satiety, likely due to its fiber and mild protein content.

Buckwheat similarly has high fiber which slows your digestion, similar to oatmeal. Research has shown buckwheat – specifically Tartary buckwheat – also has high levels of rutin and other antioxidants, which also contribute towards regulating blood sugar and decreasing inflammation.

High-fiber grains decrease the speed of digestion and interact with gut bacteria in a way that can trigger the release of GLP-1. If you are a cereal lover, consider replacing your bowl of cereal with oatmeal or buckwheat instead!

All in all, there are plenty of dietary options to consider if you’re interested in weight loss or blood sugar management. Harness your body’s natural weight management hormone (GLP-1) with foods like these to help you reach your goals!