What Foods Increase GLP-1 Levels?

Did you know that certain foods can help control your appetite and manage your blood sugar? By choosing the right high-protein, high-fiber, and healthy fat options, you can naturally increase the hormone GLP-1, which plays a crucial role in keeping you full and energized.

What is GLP-1?
GLP-1, or glucagon-like peptide-1, is a hormone responsible for regulating blood sugar levels by promoting insulin release and suppressing glucagon, which raises blood sugar. But that's not all—GLP-1 also helps slow digestion, giving you a longer-lasting feeling of fullness, making it a powerful ally for weight management.

Foods That Boost GLP-1 Levels
Eggs: The Power of Protein and Fats A 2016 study revealed that eggs, particularly egg whites, are rich in protein and monounsaturated fats, both of which increase GLP-1 levels. A breakfast of eggs not only lowers blood glucose but also keeps hunger at bay for longer periods, making you feel more satisfied.

Nuts: Packed with Protein and Healthy Fats Almonds, pistachios, and peanuts are excellent sources of fiber, protein, and healthy fats. These nutrients slow digestion, leading to a gradual release of glucose and stimulating GLP-1 production. Nuts also enhance insulin sensitivity, further boosting the GLP-1 effect.

High Fiber Grains: A Gradual Energy Release Oats, barley, and whole wheat contain soluble fiber, which slows digestion, allowing for a steady release of glucose. Additionally, the fiber is fermented into short-chain fatty acids, which play a role in increasing GLP-1 levels.

Avocados: Fiber and Fats in One Rich in both fiber and monounsaturated fats, avocados help maintain blood sugar levels and trigger GLP-1. A 2019 study showed that including avocado in meals increased both GLP-1 and peptide YY, another appetite-regulating hormone.

Olive Oil: The Unsaturated Fat Hero Research suggests that unsaturated fats, particularly from olive oil, outperform saturated fats like butter in increasing GLP-1 secretion. Mediterranean diets rich in olive oil have been shown to improve insulin sensitivity and enhance post-meal GLP-1 levels.

Vegetables: Fiber-Packed Nutrient Powerhouses Brussels sprouts, broccoli, and carrots are high in fiber and essential vitamins. Studies have found that eating vegetables before carbohydrates significantly boosts GLP-1 levels, especially in individuals with type 2 diabetes.

How Does Food Trigger GLP-1?
Specific nutrients such as monosaccharides, peptides, and fatty acids found in foods like eggs, grains, nuts, and avocados prompt the secretion of GLP-1 from the gut. Once released, GLP-1 helps regulate blood sugar by triggering insulin and slowing digestion, making it easier to control appetite.

Fiber’s Role in GLP-1 Secretion
When fiber is broken down by gut bacteria, short-chain fatty acids are produced, which trigger the release of GLP-1. Foods rich in fiber, such as whole grains and vegetables, are essential for this process, helping regulate blood sugar and promoting a sense of fullness.

Bottom Line
GLP-1 is your body's natural way of controlling blood sugar and managing hunger. By incorporating foods like eggs, nuts, whole grains, and vegetables into your diet, you can enhance GLP-1 levels, aiding in weight management and diabetes control.