What To Know About GLP-1 Natural Alternatives

But if GLP-1 medications aren’t right for you, you can consider incorporating certain foods into your diet that serve as natural GLP-1 agonists and help with blood sugar control. 

According to MyFitnessPal’s Registered Dietitian, Stephanie Nelson, “Changing your diet won’t have the same effects as a GLP-1 medication, but it will help you feel full for longer and slow down your digestion. Also, we are still learning a lot here, so there is more knowledge to come as time goes on!”

Whatever the results of further studies on natural GLP-1 agonists may be, small diet and lifestyle changes has the potential to significantly improve your overall health in the long run.

So, let’s look at some natural ingredients to increase your GLP-1 levels.

Top 5 Foods and Supplements That Could Increase GLP-1 Naturally

Here are some natural GLP-1 agonists to give your body extra support for better blood sugar control:

1. Eggs and protein-rich breakfasts

Recent research indicates that consuming protein and calcium-rich foods for breakfast can enhance GLP-1 release and aid in weight loss efforts. While there’s ongoing research about the potential link between protein-rich foods and GLP-1 release, the evidence is still limited. 

Nevertheless, adding protein to your breakfast can offer numerous health benefits. So start your day with eggs and other protein-rich food, regardless of whether they naturally promote GLP-1 release. 

Breakfast staples like eggs, milk, peanut butter toast, protein smoothies, quinoa porridge, or Greek yogurt with fruits provide essential nutrients and support healthy living. They may also help regulate blood sugar levels and keep you full longer.

2. Nuts for power-packed snacks

Nuts are delicious, power-packed snacks that enhance a healthy diet. There are claims that nuts boost your GLP-1, but what do we really know? 

The evidence is conflicting: Some research shows that nuts increase GLP-1 levels, but another study shows decreased GLP-1 levels after consuming nuts. We need larger studies — done in different groups of people — before we can say for sure whether nuts boost GLP-1.

The good news? Nuts are a great source of protein, healthy fats, and dietary fibers. Eating nuts can boost the quality of your diet, and a healthier diet is associated with weight loss and a healthier weight. So regardless of its impact on your GLP-1, you’re probably going to up your nutrition game by adding nuts to your diet.

3. High fiber grains to stimulate GLP-1 production

Get your daily dose of high-fiber grains to stimulate natural GLP-1 production. Grains rich in soluble dietary fibers — like oats, barley, and rye — may help promote GLP-1 release. They may also help manage blood glucose levels, improve insulin sensitivity, and promote digestive health.

Swapping refined grains with high-fiber whole grains can also help support your weight loss journey and improve overall health.

Many people think they’re meeting the recommended fiber intake when they’re actually falling short. Most adults should aim for 25 grams of fiber daily for women and 38 grams for men. 

To get a better picture of how much fiber you’re really getting, use MyFitnessPal to track your food intake. Tracking your food can help you achieve your nutrition goals.

4. Magnesium supplements to stabilize blood sugar levels

Magnesium is an essential mineral with several health benefits. But most importantly, it helps you maintain healthy blood glucose levels. Research done in diabetic rats shows magnesium supplements can boost GLP-1 release, regulate glucose metabolism, and improve insulin sensitivity. But, there’s a lack of research involving human subjects on this matter. 

Nevertheless, magnesium remains an essential nutrient with health benefits beyond its potential effects on GLP-1 release. You can boost your dietary magnesium intake by enjoying foods such as spinach, leafy greens, nuts, peas, beans, whole grains, and seeds or taking magnesium supplements.