Glucagon-like peptide-1 (GLP-1) is a hormone that regulates blood sugar levels. But sometimes your body may need extra help with the GLP-1 hormone, especially if you have diabetes.
Definitely Food or nutrients can stimulate GLP-1 in the body or have similar effects, such as: B. the reaction to blood sugar levels or a feeling of satiety. They act like companions and help support your body’s natural rhythm and keep your blood sugar levels on track.
While much of the science is evolving, let’s explore some natural GLP-1 agonists and how they can complement your health journey.
Is there a natural GLP-1?
The answer isn’t simply “yes” or “no” – some foods can make you feel full longer and slow down digestion (like GLP-1 drugs), but they don’t necessarily lead to rapid weight loss in the same way – so let’s break it down step by step.
- GLP-1 is a hormone naturally produced in the body. The cells in your gut or intestines secrete it to regulate blood sugar levels. It instructs your body to produce insulin, which instructs your cells to absorb the sugar and produce energy.
- It tooslows down digestionmakes you less hungry and promotes metabolic health, which can help you lose weight. It conducts the blood sugar orchestra and ensures harmony.
- Most people produce naturally enough GLP-1 to keep your blood sugar under control. However, if you have diabetes or insulin resistance, this may not be enough.
diabetes This is when your blood sugar levels rise because your body can’t produce or use insulin properly. Cells need insulin to absorb sugar for energy.
Insulin resistance occurs when cells do not respond well to insulin. Without insulin’s instruction, cells cannot absorb sugar, resulting in high blood sugar levels.
That’s whereGLP-1 receptor agonists They mimic the natural GLP-1 hormone and act as a booster, improving your body’s GLP-1 levels to control blood sugar. They help stimulate insulin secretion and promote insulin sensitivity.
This allows your cells to absorb glucose and lower blood sugar levels. It also keeps you full longer and reduces appetite.
SeveralGLP-1 agonist Medications are available including:
- Exenatide (Byetta, Bydureon)
- Liraglutide (Victoza, Saxenda)
- Dulaglutide (Trulicity)
- The weight loss medications Semaglutide (Wegovy) and Tirzepatide (Zepbound)
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But if GLP-1 medications aren’t right for you, you may consider incorporating certain foods into your diet that serve as natural GLP-1 agonists and help with blood sugar control.
According to Stephanie Saletta, registered dietitian at MyFitnessPal, “Changing your diet doesn’t have the same effects as a GLP-1 medication, but it will help you feel fuller for longer and slow your digestion. Plus, we’re still learning a lot here, so more will be learned over time!”
Whatever the results of further studies 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 look at some natural ingredients to increase your GLP-1 levels.
The 5 Best Foods and Supplements That Might 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 high protein breakfast
Current research suggests that eating protein- and calcium-rich foods for breakfast can increase and help GLP-1 releaseweight loss efforts. While there is ongoing research into the possible connection between protein-rich foods and GLP-1 release, the evidence is still limited.
Still, adding protein to your breakfast can provide numerous health benefits. So start your day with eggs and other protein-rich foods, regardless of whether they naturally promote GLP-1 release.
Breakfast staples such as eggs, milk, peanut butter toast, protein smoothies, quinoa porridge or Greek yogurt with fruit provide important nutrients and support a healthy life. They can also help regulate blood sugar levels and keep you fuller for longer.
2. Nuts for powerful snacks
Nuts are delicious, powerful snacks that complement a healthy diet. There are claims that nuts increase your GLP-1, but what do we really know?
The Evidence is Conflicting: SomeResearch shows that nuts increase GLP-1 levels, but something elsestudy shows reduced GLP-1 levels after consuming nuts. We need larger studies – conducted on different groups of people – before we can say for sure whether nuts increase GLP-1.
The good news? Nuts are a great source of proteins, healthy fats, etcfiber. Eating nuts can improve the quality of your diet, and a healthier diet is linked to weight loss and a healthier weight. Regardless of the impact on your GLP-1 levels, you will likely improve your diet by adding nuts to your diet.
3. Fiber-rich grains to stimulate GLP-1 production
Get your daily dosefiber-rich grains to stimulate natural GLP-1 production. Grains rich in soluble fiber – such as oats, barley and rye – may help promote GLP-1 release. They can also help control blood sugar levels, improve insulin sensitivity, and promote digestive health.
Replacing refined grains with fiber-rich whole grains can also help support your dietweight loss Travel and improve overall health.
Many people think they are meeting the recommended fiber intake when in reality they are not getting enough.Most adults Aim for 25 grams of fiber daily for women and 38 grams of fiber for men.
To get a better idea of
4. Magnesium supplements to stabilize blood sugar levels
magnesium is an essential mineral with multiple health benefits. But most importantly, it helps you maintain healthy blood sugar levels. Studies on diabetic rats showMagnesium supplements can increase GLP-1 release, regulate glucose metabolism and improve insulin sensitivity. However, there is a lack of research on this topic involving humans.
Nevertheless, magnesium remains an essential nutrient with health benefits beyond its potential effects on GLP-1 release. You can increase your dietary magnesium intake by enjoying foods such as spinach, leafy greens, nuts, peas, beans, whole grains and seeds, or by taking magnesium supplements.
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5. Lean protein to increase GLP-1 and maintain muscle mass
Lean proteins—like chicken, fish, and tofu—can be your route to increased GLP-1 levels.Protein-rich foods are loaded with amino acids that can help stimulate GLP-1 release, maintain muscle mass and control body weight.
Adding lean protein to your meals can potentially increase your natural GLP-1 levels, stabilize blood sugar levels, and keep your muscles healthy.
The conclusion
Improving your diet with eggs, nuts, high-fiber grains, magnesium supplements and lean proteins can support your overall health. These nutrient-dense foods contribute to a balanced diet and may have benefits in supporting GLP-1 release and maintaining a healthy weight.
While we’re still learning exactly how these nutrient-dense foods affect your GLP-1, we know that they improve the quality of your diet and are linked to weight loss and healthy weight, so there’s no harm in incorporating them into your diet.
While food tracking tools like MyFitnessPal can support you on your path to wellness. The key is a holistic approach to health. You can create a sustainable lifestyle that prioritizes your well-being by making conscious dietary choices and incorporating natural GLP-1 alternatives.
Remember that small changes can lead to significant results, whether you want to lose a few pounds or simply improve your health. Take the path to becoming a healthier person step by step.
Originally published June 12, 2024; Updated December 2025
The post What you should know about natural GLP-1 alternatives appeared first MyFitnessPal Blog.
