Foods and Supplements that Increase GLP-1 Naturally

Imagine feeling full naturally, having lots of energy, and no need to constantly eat because of something in your body called GLP-1 or Glucagon-like peptide-1. This gut-produced hormone has been receiving a lot of attention in the health niche given its revolutionary roles in metabolism, appetite suppression, and blood sugar management.

There are prescription medications that are created to enhance GLP-1 for weight loss, but the great aspect is that there are numerous normal approaches you can utilize to boost this hormone on your own.

As far as GLP-1 boosting is concerned, the everyday diet varies from fiber to certain herbs and supplements.

This article shares the best GLP-1 boosting foods and supplements based on research so that you can tap into this hormone’s power in a way that is realistic and feasible.

What is GLP-1?

GLP1 is a particular hormone that plays specific functions of regulating the blood glucose levels and appetite. GLP 1 is released from the gut in response to food onset, especially fiber-containing foods including whole grains, vegetables, lean meats, etc.

How does GLP-1 encourage weight loss?

• This hormone promotes insulin and suppresses glucagon. By these actions, the glucagon-like peptide 1 (GLP-1) assists in moderators of any sharp increases in blood glucose levels.
• This effect may help patients with weight issues in their management since GLP1 slows down the digestive process thus increasing satiety.
• Inhibition of GLP-1 action resulted in a quicker gastric emptying rate and a robust glycemic effect confirmation of its action in regulating blood glucose.

Some foods and supplements that are known to increase GLP-1 production naturally are as follows:

Foods that increase GLP-1 levels

Some foods can make your body produce more GLP-1. These foods are also quite healthy and can positively impact every other general health indicator such as the risk of contracting heart ailments or cancer. Different foods can elicit different levels of GLP-1 and below are some of the foods that can increase GLP-1 levels.

1. Healthy fats

Healthy fats are more beneficial for your heart and waistline. These foods naturally increase GLP-1 levels:

• Omega 3 fatty acids
• Monounsaturated fatty acids

These fats can be found in the following foods:

• Certain fish
• Avocado and avocado oil
• Olives and olive oil
• Flaxseeds and flaxseed oil

All of which can support GLP-1 response and overall metabolic health.

A 28-day study on the Mediterranean diet, which is rich in olive oil, demonstrated an increase in GLP-1 levels.

2. Lean protein

Dietary protein can increase GLP-1 and also maintain muscle mass. Because GLP-1 drugs frequently result in muscle mass and body fat loss, it is critical to compensate as much as possible by ingesting protein.

Some high-protein foods include:

• Fish
• Chicken
• Turkey
• Eggs
• Lean beef
• Cottage cheese
• Tofu and soybeans

Calcium and protein together appear to promote GLP-1 synthesis in the body.

3. Fibers

Soluble fibers stimulate GLP-1 production by supporting healthy gut bacteria and increasing butyrate levels which is known to boost GLP-1 status.

Having soluble fiber naturally raises GLP-1 and can be consumed in many healthy foods.
These include:

1. Fruits
2. Vegetables
3. Whole grains
4. Legumes (beans, lentils)
5. Flaxseeds
6. Chia seeds

A study conducted in Jakarta Indonesia in the year 2022 showed that consuming vegetables before carbohydrate-containing foods did have a noticeable effect on both glucose and GLP-1 levels for people with type 2 diabetes with the difference being noted around sixty minutes after the meal.

Fermentable fibers that are found in food like Brussels sprouts, black beans, lentils, split peas, oats, and raspberries enhance GLP-1 release to aid in blood sugar control and optimal gut function.

4. Probiotics/Prebiotics

They are very helpful in maintaining gut health of our system and a known promoters of GLP-1. In other words, while the probiotic is frequently described as good bacteria, the Prebiotic is known as Fibre or what is commonly acknowledged as food substances that aid in the development of the good bacteria in the body system.

Certain research unveiled that probiotics are effective in lowering the levels of blood glucose that enhance the levels of GLP-1.

A synthesis of the data from 25 trials concluded that probiotics and glucose-lowering drugs effectively reduced fasting blood glucose, though the drugs had a stronger effect.

Likewise, in a recent cross-sectional study of prebiotic supplements, the intake was reported to raise GLP-1 concentrations following two weeks.

Supplements that increase GLP-1 levels

A healthy diet is the best and least expensive way to increase GLP-1 levels naturally. But if you want to add supplements to increase GLP-1, you could try some or all of the following. Just keep in mind that there’s not a lot of research showing whether these supplements work in humans.

1. Berberine

It is a plant-based supplement. Regarding the studies carried out in rats, it has been demonstrated that berberine boosts GLP-1 secretion.

One review showed that people lost about 4 lbs of body weight when taking berberine regularly (500 mg daily). However, other review demonstrated that berberine had no influence on body weight. This was carried out in women with PCOS, a disease which can lead to reduced sensitivity to insulin in the body. However, berberine did improve sugar and cholesterol.

2. Yerba mate

This substance is a natural compound found in some classes of teas. However, you may also purchase it in extract form. It seems to reduce body fat in several different ways, including increasing GLP-1 production in the body. The majority of the research has been conducted on rats and mice. However small human studies suggest that yerba mate or green mate (the same active compound) can be helpful for fat loss and appetite reduction. In the existing research, the dosage was 1 g of yerba mate extract three times daily (3 g total per day).

3. Curcumin

Curcumin, a bright yellow compound found in turmeric (Curcuma longa L), has shown potential antidiabetic and anti-inflammatory benefits. Studies in animals show that curcumin can improve blood sugar control by increasing GLP-1 release. One small study of humans showed that curcumin (1,500 mg daily) reduced weight and blood sugar in people with Type 2 diabetes. This may be related to curcumin’s effect on GLP-1.

4. Ginseng

Ginseng has been used to improve energy, attention, immunity, and even hot flashes. Known for its benefits in blood sugar management, ginseng has shown promise in animal studies, where it boosted GLP-1 levels in rats with insulin resistance and elevated lipid levels. The rats were received ginseng for four weeks.

However, the use of ginseng-derived saponins has been associated with increased secretion of GLP-1, more clinical studies in humans are needed to fully understand the in-human regulation of GLP-1 by ginseng.

5. Vitamin D

Since over three-quarters of the world’s population is deficient in this vitamin, it is known as the sun or bone vitamin. Investigations conducted at 2023 have shown that vitamin D may also increase GLP-1 levels through the improvement of a healthy gut microbiome.

Conclusion

In conclusion, adding high protein foods, prebiotics, healthy fats and probiotics in the diet augments the natural release of GLP-1. Moreover, other micronutrients such as berberine, curcumin and the usage of certain strains of probiotics may also help to raise the concentration of GLP-1. Stimulation of the GLP-1 receptors was additionally reported to provide with several advantages including the weight loss, enhanced glycemic control, improved cardiovascular and liver functions. More research is required in order to better understand and establish the use of nutritional strategies to increase endogenous GLP-1 and its activity as a useful therapeutic entity for many diseases.