Glucagon-like peptide-1 (GLP-1) is a hormone that regulates blood sugar levels. But sometimes, your body may need a little extra help from the GLP-1 hormone, especially if you have diabetes.
This is where GLP-1 natural alternatives come into play. They act like assistants, helping you support your body’s natural rhythms and keep your blood sugar normal.
While much of the science is still evolving, let’s explore some natural GLP-1 agonists and how they can supplement your health journey.
Is there natural GLP-1?
The answer isn’t a simple yes or no – some foods can make you feel fuller longer and slow digestion (like GLP-1 drugs), but they don’t necessarily cause rapid weight loss in the same way – so let’s Let’s analyze the next step in detail.
- GLP-1 is a hormone produced naturally in the body. Cells in the gut secrete it to regulate blood sugar levels. It tells your body to produce insulin, which orders your cells to absorb sugar and produce energy.
- It can also help with weight loss by slowing digestion, reducing hunger, and promoting a healthy metabolism. It conducts the blood sugar orchestra and keeps everything in harmony.
- Your body naturally produces enough GLP-1 to control blood sugar. But if you have diabetes or insulin resistance, this may not be enough.
Diabetes is an increase in blood sugar caused by your body’s inability to produce or use insulin correctly. Cells need insulin to absorb sugar for energy.
Insulin resistance occurs when cells do not respond well to insulin. Without instructions from insulin, cells cannot absorb sugar, leading to high blood sugar.
This is where GLP-1 receptor agonists come in. They mimic the natural GLP-1 hormone and act as enhancers, raising GLP-1 levels in the body to control blood sugar. They help stimulate the release of insulin and improve insulin sensitivity.
This allows your cells to absorb glucose and lower blood sugar levels. It can also help you stay fuller longer and reduce your appetite.
There are a variety of GLP-1 agonist drugs available, including:
- Exenatide (Byetta, Bydureon)
- Liraglutide (Victoza, Saxenda)
- Dulaglutide (Trulicity)
- Weight loss drug semaglutide (Wegovy
But if GLP-1 medications aren’t right for you, you may consider adding certain foods to your diet that act as natural GLP-1 agonists and help control blood sugar.
Stephanie Nelson, a registered dietitian at MyFitnessPal, says, “Changing your diet won’t have the same effects as GLP-1 medications, but it will help you feel fuller longer and slow down digestion. And, we’re still learning here A lot has been learned, so there will be more to come as time goes by!
Regardless of the results of further research on natural GLP-1 agonists, small changes in diet and lifestyle have the potential to significantly improve your overall health in the long term.
So, let’s take a look at some natural ingredients that can increase GLP-1 levels.
5 Foods and Supplements to Increase GLP-1 Naturally
Here are some natural GLP-1 agonists that can provide your body with extra support for better blood sugar control:
1. Eggs and protein-rich breakfast
Recent research shows that eating protein- and calcium-rich foods for breakfast can enhance the release of GLP-1 and aid weight loss. Although research into the potential association between protein-rich foods and GLP-1 release is ongoing, the evidence remains limited.
Still, adding protein to your breakfast can provide many health benefits. So start your day with eggs and other protein-rich foods, whether or not they naturally promote GLP-1 release.
Breakfast staples like eggs, milk, peanut butter toast, protein smoothies, quinoa porridge, or Greek yogurt with fruit provide essential nutrients and support healthy living. They may also help regulate blood sugar levels and keep you fuller longer.
2. Nuts as an energy snack
Nuts are delicious, energy-rich snacks that can enhance a healthy diet. Some claim nuts can enhance GLP-1, but what do we really know?
The evidence is conflicting: Some studies show that nuts increase GLP-1 levels, but another study shows that GLP-1 levels decrease after eating nuts. We need larger studies in different populations before we can determine whether nuts enhance GLP-1.
good news? Nuts are a great source of protein, healthy fats and dietary fiber. Eating nuts improves diet quality, and a healthier diet is associated with weight loss and a healthier weight. So regardless of their effect on GLP-1, you may be getting a nutritional boost by adding nuts to your diet.
3. High-fiber cereals stimulate GLP-1 production
Consume high-fiber cereals daily to stimulate natural GLP-1 production. Grains rich in soluble dietary fiber—such as oats, barley, and rye—may help promote the release of GLP-1. They can also help control blood sugar levels, improve insulin sensitivity, and promote digestive health.
Replacing refined grains with high-fiber whole grains can also help support your weight loss journey and improve overall health.
Many people think they are meeting the recommended fiber intake when in fact they are not. The goal for most adults should be 25 grams of fiber per day for women and 38 grams per day for men.
To get a better idea of how much fiber you’re actually getting, track your food intake with MyFitnessPal. Tracking your food can help you achieve your nutritional goals.
4. Supplement magnesium to stabilize blood sugar levels
Magnesium is an important mineral with numerous health benefits. But most importantly, it helps you maintain healthy blood sugar levels. Studies in diabetic rats show that magnesium supplements promote GLP-1 release, regulate glucose metabolism, and improve insulin sensitivity. However, there is a lack of research involving human subjects on this issue.
Nonetheless, magnesium remains an essential nutrient with health benefits beyond its potential impact on GLP-1 release. You can increase your magnesium intake in your diet by eating foods such as spinach, green leafy vegetables, nuts, peas, beans, whole grains and seeds, or by taking a magnesium supplement.
5. Lean protein increases GLP-1 and maintains muscle mass
Lean proteins (such as chicken, fish, and tofu) may be your ticket to boosting GLP-1 levels. Protein-rich foods are rich in amino acids that may help stimulate GLP-1 release, maintain muscle mass, and aid weight control.
Adding lean protein to your meals may increase your natural GLP-1 levels, stabilize blood sugar levels, and keep your muscles healthy.
bottom line
Boosting your diet with eggs, nuts, high-fiber cereals, magnesium supplements, and lean protein can support your overall health. These nutrient-dense foods contribute to a balanced diet and may help support GLP-1 release and maintain a healthy weight.
While we’re still learning exactly how these nutrient-dense foods affect your GLP-1, we do know that they can improve the quality of your diet and are associated with weight loss and healthy weight, so there’s nothing wrong with incorporating them into your diet. harm.
While food tracking tools like MyFitnessPal can help support your health journey, the key is to take a holistic approach to health. You can create a sustainable lifestyle that puts your health first by making careful dietary choices and using natural GLP-1 alternatives.
Remember, whether your goal is to lose a few pounds or simply improve your health, small changes can lead to big results. Embrace your journey to better health, step by step.
