Weight loss injections seems to be the buzz word at the moment with many people getting hold of the injections through the internet if not able to get them through their GP. There are many unwanted side effects that come with these injectables as well as potential nutrient deficiencies if taking the medication for a long period of time!
Did you know you can increase your GLP-1 naturally through the diet?
GLP-1 a glucagon-like peptide is an incretin hormone produced in the intestine by intestinal L-cells which is released in response to meal ingestion, generally within 15-30 minutes after consumption and peaks about 45-60 minutes. GLP-1 helps to slow down digestion, promoting the feeling of fullness to support weight loss.
Naturally boosting your GLP-1 can make you feel fuller for longer, reduce cravings, less likely to snack between meals, improve glucose control and can support weight loss naturally without potential nutrient deficiencies and any significant side effects.
Nutrients such as monosaccharides, peptides and fatty acids influence the secretion of GLP-1 that helps regulate blood sugar regulation, foods that can naturally increase GLP-1 include:
Eggs- A rich such of protein and monounsaturated fats which can play a role in GLP-1 secretion.
Nuts- Almonds, pistachios and peanuts may increase GLP-1 levels through their protein, fibre and healthy fat content. Fibre also slows digestion leading to a gradual release of glucose into the blood stream, improves insulin secretion and further supports the release of GLP-1.
High fibre grains- Oats, barley and whole wheat may increase GLP-1. The fibre contained in these foods slow digestion down leading to a gradual release of glucose which then triggers the release of GLP-1.
Avocado- Contains high levels of fibre and monounsaturated fats therefore slows down digestion, leading to a gradual release of GLP-1 and also acts as an appetite- regulating hormone while also reducing insulin levels.
Olive oil- Regular consumption can increase GLP-1 levels and improve insulin sensitivity.
Vegetables- Can help regulate blood glucose levels and may affect GLP-1. A study found that consuming vegetables before carbohydrates can positively affect the production of GLP-1 levels.
Herb based ingredients- Curcumin, cinnamon, and resveratrol can influence GLP-1 release.
Other hacks to improve GLP-1 release:
Chew your food- be mindful when eating and chew your food slowly (chew 30 times or to a paste). This is because chewing foods activates the digestive processes activating digestive enzymes and increases the amount of GLP-1.
Eat your food in the right order- Start with your veggies first then consume your protein and finish off with your carbohydrates can positively affect GLP-1 secretion.
References:
Bodnaruc, A., Prud’homme, D., Blanchet, R. and Giroux, I (2016) ‘Nutritional modulation of endogenous glucagon-like peptide-1 secretion: a review’, Nutrition and Metabolism, 13 (92), pp.1-19. doi:10.1186/s12986-016-0153-3
Hira, T., Trakooncharoenvit, A., Taguchi, H. and Hara, H (2021) ‘Improvement of glucose tolerance by food factors having glucagon-like peptide-1 releasing activity’, International Journal of Molecular Sciences, 22 (6623), pp.1-15. doi:10.3390/ijms22126623
Watkins, J., Koumanov, F. and Gonzalez, J (2021) ‘ Protein-and calcium-mediated GLP-1 secretion: A narrative review’, Advances in Nutrition, 12 (6), pp. 2540-2552. doi:10.1093/advances/nmab078
Yaribeygi, H., Jamialahmadi, T., Moallem, S. and Sahebkat, A (2021) ‘Boosting GLP-1 by Natural Products’, Advances in Experimental Medicine and Biology, 1328, pp.513- 522. doi:10.1007/978-3-030-73234-9_36.
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