Research from a 2016 review reveals that GLP-1 is produced in the gastrointestinal tract and nutrient strategies like peptides, monosaccharides and fatty acids can influence its secretion. By stimulating the pancreas to release insulin and blocking the release of glucagon, GLP-1 helps keep your blood sugar levels stable. Also, by slowing down how quickly your stomach empties, GLP-1 helps control appetite and food intake, thus enabling you to lose the extra weight.
The same 2016 review suggests that making dietary changes to boost your body’s natural GLP-1 production could be beneficial for managing type 2 diabetes and obesity. Here are some foods that stimulate GLP-1 levels in your body.
Eggs
Eggs are rich in protein and monounsaturated fats, which have been found to stimulate GLP-1 secretion. Also, a 2020 research found that egg whites, in particular, are beneficial for GLP-1 release. One study compared a bagel breakfast to a meal with three eggs and it found that the egg meal was linked to lower post-meal blood glucose levels and decreased food intake over the next 24 hours.
Nuts
Almonds, pistachios, and peanuts have the ability to increase GLP-1 levels due to their healthy fat content, as well as protein and fiber. The fiber in these nuts slows down digestion, leading to a gradual release of glucose into the bloodstream and an increase in GLP-1 secretion. Healthy fats also improve insulin sensitivity stimulating GLP-1 release.
High-Fiber Grains
The soluble fiber in grains slows down digestion, leading to a gradual release of glucose, which in turn encourages GLP-1 release. Also when the fiber is fermented by gut bacteria, it produces short-chain fatty acids (SCFAs) such as propionate, acetate and butyrate which stimulate GLP-1 release as well.
Avocado
Avocados are rich in monounsaturated fats and fiber which boost GLP-1 levels. Eating a whole avocado with a meal increased GLP-1 levels and another appetite-regulating hormone called peptide YY, while reducing insulin levels.
Olive Oil
Unsaturated fats in olive oil are effective in stimulating GLP-1 release. A 2021 research review highlighted that diets enriched with olive oil increased GLP-1 secretion and glucose tolerance in rodents. Human studies showed that a Mediterranean diet rich in olive oil led to higher post-meal GLP-1 levels.
Wild Bitter Gourd (Momordica charantia)
A preliminary study with 42 people with metabolic syndrome showed that taking wild bitter gourd for three months decreased waist size, enhanced cholesterol numbers and improved blood sugar control.
Yerba Mate (Ilex paraguariensis)
Yerba mate, found in certain teas, can help reduce body fat by increasing GLP-1 production. Most research has been on animals, but small human studies suggest that yerba mate can aid in fat loss and appetite reduction.
Turmeric
Curcumin, a compound in turmeric, can improve blood sugar control by increasing GLP-1 release. Animal studies have shown promising results, and a small human study indicated that curcumin reduced weight and blood sugar levels in people with type 2 diabetes.
Ginseng
A study in rats showed that ginseng improved blood sugar and cholesterol while increasing GLP-1 release. Human studies also suggest that ginseng can improve blood sugar control in people with diabetes.
Lean Protein
Since GLP-1 medications can cause muscle loss, it’s essential to consume enough protein. High-protein foods include turkey, eggs, fish, chicken, lean beef, cottage cheese, soybeans and tofu. A high-protein diet, generally about 30% of daily calories, can also naturally reduce appetite. For instance, 3 eggs provide 18g of protein, 1 cup of Greek yogurt offers 17g and 2oz of cooked turkey has 14g protein.
Cinnamon
Cinnamon is well-known for its high polyphenol content. Research has shown that adding cinnamon to one’s diet can help stimulate the release of GLP-1 and stabilize insulin levels. However, it doesn’t significantly change blood sugar levels directly.
Pomegranates
The vibrant seeds, juice, and especially the peels of pomegranates are loaded with polyphenols. Including these parts of the pomegranate in your diet can help increase GLP-1 levels and enhance glycemic control.
Green Tea
Green tea is an excellent source of energy and is rich in epigallocatechin gallate (EGCG), a polyphenol that aids in boosting GLP-1 production. Enjoying a cup of green tea can support your GLP-1 levels effectively.
Fermentable Fibers
Fermentable fibers are a type of fiber that the gut bacteria convert into short-chain fatty acids, which are known to stimulate GLP-1 secretion. The role of fibers also help in reducing food intake and managing weight. Foods rich in fermentable fibers include legumes, oats, barley, various citrusy fruits and most vegetables.