What Foods Increase GLP-1 Levels?
Certain foods can naturally trigger the release of GLP-1, enhancing the effect and maximizing the benefits of the medication.
Eggs
Eggs are a rich source of protein and monounsaturated fats, which can trigger the release of GLP-1 and other hormones that help you feel full. Egg whites may be particularly beneficial for GLP-1 secretion.
Nuts
Rich in protein, fiber and healthy fats, nuts such as almonds, walnuts and pistachios may naturally increase GLP-1
Healthy fats
Avocados, nuts, and olive oil are rich in monounsaturated and polyunsaturated fats, which stimulate the release of GLP-1. They’re also important for brain health and hormone production.
High Fiber Grains
Oats, barley, quinoa and whole wheat are high in fiber, which can help improve digestion and regulate blood sugar levels. They also provide a steady source of energy.
Leafy Greens/Vegetables
Leafy greens, such as spinach, kale, and Swiss chard and 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.
Berries
Berries, such as blueberries and strawberries, are rich in antioxidants, which can help lower inflammation and improve overall health. They’re also low in sugar compared to other fruits.
Legumes
Legumes, including beans, lentils, and chickpeas, are high in fiber and protein, which can help regulate blood sugar levels and promote digestive health.
References:
Hira, T., Trakooncharoenvit, A., Taguchi, H., & Hara, H. (2021b). Improvement of glucose tolerance by food factors having glucagon-like peptide-1 releasing activity. International Journal of Molecular Sciences, 22(12), 6623. https://doi.org/10.3390/ijms22126623
Santos-Hernández, M., Amigo, L., & Recio, I. (2020). Induction of CCK and GLP-1 release in enteroendocrine cells by egg white peptides generated during gastrointestinal digestion. Food Chemistry, 329, 127188. https://doi.org/10.1016/j.foodchem.2020.127188
Zhu, L., Huang, Y., Edirisinghe, I., Park, E., & Burton-Freeman, B. (2019). Using the avocado to test the satiety effects of a fat-fiber combination in place of carbohydrate energy in a breakfast meal in overweight and obese men and women: A randomized clinical trial. Nutrients, 11(5), 952. https://doi.org/10.3390/nu11050952
