GLP-1 agonists medications have recently grown exponentially in popularity as a speedy way to weight loss. Glucagon-like peptide-1 (GLP-1) is a hormone that plays a key role in blood sugar regulation by stimulating insulin and reducing glucagon, a hormone that raises blood sugar. GLP-1 also helps slow down digestion to support satiety, therefore helping with weight management. If these weight loss drugs seem too good to be true to help shed unwanted pounds, it’s because they truly are. These medications come with an array of negative side effects like nasuaea, vomitting, diarhea, headaches, along with long term consequences such as significant loss of muscle mass, decreased metabolism, and micronutrient deficiencies.
The good news is that individuals can get the benefit of these drugs naturally by filling their diet with certain items. Foods high in protein, fiber, and healthy fats naturally triggers the release of GLP-1. Village dietitian, Jamie Miller, shares the top foods that naturally provide your body GLP-1 without the side effects and expense of popular medications.
Eggs and Egg Whites
There’s good reason to keep eggs as apart of your regular breakfast rotation. Eggs are a great source of protein and monounsaturated fats, both which help release GLP-1 and other hormones that help with satiety. Egg whites are particularly high in protein. Three egg whites provide 10 grams of protein for only 50 calories.
Nuts
There’s need cut out nuts from your diet while trying to lose weight, even with their higher calorie content. Nuts contain healthy fats, plus a little fiber and protein, all which help to create a gradual release of glucose into the bloodstream and a corresponding increase in GLP-1 secretion. Stick to 0.5-1 oz portion at a time as apart of a balanced meal or snack.
Oats
While some individuals feel like carbs are off limits when trying to slim down, that couldn’t be further from the truth. Carbohydrates like oats are rich in soluble fiber which slows down digestion causing a delayed release of glucose into the bloodstream, and then triggers the release of GLP-1. Additionally, when fiber is fermented by gut bacteria, it produces short-chain fatty acids (SCFAs) like acetate, propionate, and butyrate.These SCFAs can stimulate GLP-1 release by binding to L-cell receptors.
Avocado
Here’s some motivation to add avocado to meals if you want to see the scale move. Avocados are high in fiber and monounsaturated fats both which help release GLP-1 and other hormones that help with satiety. Half an avocado has 6 grams of fiber, which is 20% of your daily needs.
Olive Oil
Get in the habit of reaching for olive oil when cooking in the kitchen. Studies suggest that unsaturated fats, like those in olives and olive oil, are better at stimulating GLP-1 release than saturated fats like butter. Try also incorporating olives into salads and snacks to add flavor and a nutritional punch to your day.
Vegetables & Fruit
While the advice to fill your plate with produce when trying to lose weight isn’t surprising, it’s due to more than just them being low calorie and high volume. It’s their fiber content that helps slow digestion and produce short-chain fatty acids , both which help for increased GLP-1 secretion
Check out some tasty recipes that use these top foods to naturally boost GLP-1 secretion for satiety and weight management.
Avocado & Hardboiled Egg Bowl
Servings:2
Ingredients
- 4 hard boiled eggs, chopped
- 4 hard boiled egg whites, chopped
- 1 avocado, diced
- ½ cup red bell pepper, diced
- ½ cup pico de gallo
- Sea salt and ground pepper to taste
Place all ingredients in a bowl, and stir to combine. Enjoy immediately!
Blueberry Chia Overnight Oatmeal
Servings: 2
- ¾ cup almond milk, or milk of choice
- ½ cup plain Greek yogurt
- 1 ½ cup mixed berries (or fruit of choice, fresh or frozen)
- 1 cup old fashioned oats
- 2 tbsp chia seeds
- ¼ cup protein powder
- 2 tbsp sweetener of choice that measures like sugar, such as monk fruit
- ¼ tsp Salt
- ¼ cup sliced Almonds or chopped Walnuts OR 2 tbsp Nut Butter
- Optional: ¼ tsp cinnamon
Add all the ingredients into a medium bowl. Stir well to combine. Divide between 2 small bowls or tupperware. Cover and refrigerate overnight (or for at least an hour (or more) so the oats soften and absorb the liquid). Enjoy cold, or microwave for 30-60 seconds to enjoy warm.
Mediterranean Tuna Chickpea Salad
- 1 cans tuna in water, drained
- ½ small red bell pepper, diced
- ¼ medium a red onion, finely diced
- ½ large cucumber, diced
- ½ cup garbanzo beans, drained and rinsed
- ¼ cup pitted black olives, halved
- ⅛ cup pitted kalamata olives, halved
- 2 tbsp fresh parsley, finely chopped
- 2 tsp olive oil
- Juice and zest of 1 lemon
- ¼ tsp garlic powder
- Salt and pepper to taste
Combine all ingredients in a large bowl, and toss to combine. Serve over greens or with crackers of choice
Vegetable Pad Thai with Shrimp
Servings:4
Skillet Ingredients:
- Olive oil or avocado oil spray
- 1 egg + 2 egg whites, whisked
- 1 lb shrimp, peeled and deveined
- 1 (12 oz) bag broccoli slaw
- 1 ½ cup shredded red or green cabbage or coleslaw mix
- 1 ½ cup shredded carrots
- 1 red bell pepper, seeded and sliced
- 1 small yellow onion, about 1 ½ cups, sliced
- 6–8 green onion, thinly sliced white/dark green parts (save dark green portion for serving)
- ½ tsp garlic powder
- 1/2 tsp. ground ginger
- Sea salt & black pepper to taste
Sauce Ingredients:
- ¼ cup powdered peanut butter + 2 tbsp water to mix OR ¼ cup nut butter of choice
- ¼ cup coconut aminos or low sodium soy sauce/tamari
- 3 Tbsp. lime juice
- ½ tsp sriracha, or more to taste
- 2 tbsp unseasoned rice vinegar
- 2 tsp sweetener of choice, such as monk fruit or honey
Topping Ingredients:
- Chopped cilantro
- Chopped cashews, slivered almonds, or chopped peanuts
- Sliced green onion
- Lime wedges
- Sesame seeds
Heat a large skillet coated with avocado oil spray over medium heat Once hot, add the whisked eggs and scramble. Remove from the skillet and set aside. Spray the skillet to be coated,and add the shrimp. Cook 1-2 minutes per side until the shrimp are no long pink and cooked through. Once cooked, remove from the skillet and set aside. Next add the remaining skillet ingredients, except for the dark green parts of green onion. The skillet will be very full until it cooks down. Continue to cook for 8-12 minutes carefully stirring occasionally. Meanwhile, combine the sauce ingredients and whisk until well combined and smooth. Once the veggies are tender and cooked down, add the eggs and shrimp back to the skillet, the dark green parts of green onion, and the sauce. Stir to combine and allow to cook for another 1-2 minutes or until heated through. Serve hot with toppings.