5 foods that naturally increase GLP-1

It may sound too good to be true, but making small changes to your diet to help regulate your hunger hormones can help you do just that.

What is GLP-1?

GLP-1 stands for glucagon-like peptide 1. It is a hormone naturally produced by the body that helps maintain blood sugar control and support weight management. When you consume food, the body naturally produces GLP-1 in both the brain and the digestive tract – but this chemical messenger isn’t confined to these areas. GLP-1 is released into the bloodstream, stimulating effects throughout the entire body. This hormone stimulates feelings of satiety and fullness, and if your body doesn’t produce enough of it – you may continue eating as you haven’t received any cues of satisfaction.

GLP-1 and your metabolism

Your metabolism is a series of complex reactions that convert the food you eat into energy that can be used to help you function and feel your best. Your body requires the right amount of energy in the form of macronutrients (carbohydrates, proteins and fats) and micronutrients (vitamins and minerals) to drive chemical reactions that keep your metabolism running. But hormones and other important factors also contribute to the reactions that make up your metabolism, including GLP-1.

GLP-1 play key roles in your metabolism, working on multiple organ systems to regulate blood sugar and appetite while supporting digestion. By stimulating nerves in the gut lining and triggering the release of insulin from the pancreas, GLP-1 signals to the brain that you are full while aiding in the transportation of blood glucose to your cells. In the stomach, GLP-1 slows the release of food from the digestive tract, helping to increase feelings of fullness from the first bite of your meal. By stimulating other hormones like insulin, GLP-1 ensures that carbohydrates are metabolized and utilized for fuel which aids in blood sugar balance and overall metabolic health.

The good news? You actually can help increase your body’s own production of GLP-1 by including (or avoiding) certain foods. And as a bonus, the foods that aid in increasing GLP-1 are the same foods that improve other measures of health.

5 foods that naturally increase GLP-1

Protein

Foods rich in protein are known to satisfy cravings, encourage satiety, balance blood sugar and support a healthy appetite – and they do this in several ways. Protein rich foods have a higher thermic effect, meaning that they require more energy to digest. Foods rich in protein are also slowly absorbed, prolonging the release of glucose into the bloodstream. This supports a healthy appetite by steadying blood sugar and mitigating the spike in glucose that accompanies the consumption of high carbohydrate foods. In addition to these blood sugar balancing factors, protein increases satisfaction of foods by increasing GLP-1 levels.

Soluble fiber

Grains that are rich in soluble fiber including oats, barley and whole wheat have been suggested to increase GLP-1 in many ways. By slowing the rate of digestion and encouraging a more gradual release of glucose into the bloodstream, these foods may stimulate the release of GLP-1. When fiber rich foods are fermented by the gut, they also increase the release of short chain fatty acids (SCFA). Research suggests that SCFA stimulate the release of GLP-1.

Healthy fats

In addition to supporting satiety and healthy appetite regulation, research show that monounsaturated fats, like the ones found in eggs, olive oil, nuts and seeds, play a role in increasing GLP-1 secretion.

Berries

Berries like strawberries, blueberries and raspberries are rich in polyphenols, a class of compounds naturally found in plant foods that have been shown to support overall health in many ways. Studies observe that polyphenols can also stimulate the secretion of GLP-1. Being a rich source of fiber, berries are digested slower than other fruits and can aid in increasing feelings of fullness and reducing hunger.

Spices

• Cinnamon has been shown to support weight management and body composition in many ways, from stimulating the secretion of GLP-1 to reducing insulin levels.

• Known for its antioxidant properties, Curcumin is a compound found in turmeric that helps protect the body against oxidative stress. Curcumin supplementation has been shown to help to sustain the lining of your blood vessels, known as the endothelium, which is essential for supporting regular heart function. Curcumin has been studied for its potential benefits when it comes to digestive health and may help improve gut health by interacting with gut bacteria and enhancing antioxidant activity. A small human study showed that 1,500mg of curcumin daily supported both weight and blood sugar management. While GLP-1 activity was not monitored in this trial, animal studies have shown that curcumin can support blood sugar control by increasing GLP-1.