Thinking about weight-loss jabs but fear the side effects? Try these miracle foods dubbed ‘nature’s Ozempic’ that produce GLP-1 BEFORE you book that telehealth appointment
It would be fair to say that most of us have heard by now about GLP-1 (glucagon-like peptide-1), a gut hormone that helps regulate blood sugar and appetite.
GLP-1 agonist medications – commonly known as weight-loss jabs – are a popular solution to help you slim down, silence ‘food noise’, keep you feeling fuller for longer, improve metabolic and heart health, and manage type 2 diabetes.
But what we have found is that for many who use these drugs, once they stop taking them, they put weight back on and the cravings return.
So, what if I told you that you can introduce foods into your diet that help the body increase its natural production of GLP-1? Foods you can enjoy that have no side effects and that can become part of your everyday diet. It’s absolutely true.
But now to understand a little more about GLP-1. It is made in the gut and is secreted by intestinal L-cells in response to eating, in particular protein, fibre and fat.
It stimulates insulin release when blood glucose levels rise and suppresses glucagon, which is the hormone that raises glucose.
Our natural elevation of GLP-1 is associated with improved glucose tolerance, reduced appetite and better fat oxidation (the body using energy from fats rather than fat loss itself), making it important both for people with type 2 diabetes and those pursuing metabolic health.
And the good thing about GLP-1 is that it really does help to reduce our appetite. So, I am going to showcase the best foods to help enhance our own GLP-1 production – no jabs required.
Sarah Di Lorenzo’s new book, The Power of Protein, details how beneficial the macronutrient is – and how it can naturally boost GLP-1
Protein – particularly eggs and seafood – enhances fullness
Protein
Protein is at the top of the list. Protein triggers a strong GLP-1 response, particularly from animal protein sources. These include eggs that contain all nine essential amino acids and are a great source of monounsaturated fat. Eggs enhance fullness and improve glucose regulation after eating.
Fish and seafood are also excellent, especially oily fish such as salmon, mackerel and sardines, because they combine protein and omega-3 fatty acids, which really are satiating.
Make sure you also eat Greek yoghurt. It is a great source of protein and also has probiotic benefits, which may extend GLP-1 activity in the gut.
Plant protein, such as beans, lentils and chickpeas, should also feature in your diet at least four times a week. The protein and soluble fibre from these foods trigger the production of GLP-1 through gut fermentation by short-chain fatty acids.
Healthy fats
Healthy fats are other star foods that can influence GLP-1. Monounsaturated and omega-3 fats are essential for body functions and can enhance GLP-1 release.
Avocados provide a blend of fibre and monounsaturated fat, increasing GLP-1 secretion and decreasing blood glucose spikes, which helps regulate the appetite.
Clinical nutritionist Sarah is not a proponent of weight loss jabs because of the side effects and the weight regain that often happens when people stop using the medication (stock image)
‘With a little bit of meal planning and food preparation, you can naturally raise GLP-1 levels in your body,’ writes Sarah Di Lorenzo
Extra-virgin olive oil should also be enjoyed every day because it is rich in antioxidants called polyphenols that help lower bad cholesterol, and is also anti-inflammatory.
Olive oil greatly improves GLP-1 response compared to butter or animal fats. Try to eat around two tablespoons daily.
Also aim to eat about 30 nuts and seeds a day, including almonds, walnuts and flaxseeds, because they provide healthy fats, plant protein and fibre to help keep you feeling full, and help with hormone balance.
Fibre
Foods high in fibre help to keep blood sugar stable, reduce hunger and support higher GLP-1 production.
Try to include oats, barley, beans and artichokes in your diet.
Oats and barley help to increase GLP-1 via beta-glucans producing short-chain fatty acids, such as butyrate, during fermentation. This is so important for overall health.
Fruits and vegetables
When it comes to vegetables, asparagus, artichokes, celery and cruciferous vegetables such as broccoli and cauliflower are really beneficial.
As for fruits, apples, pears and citrus fruits have natural pectin with antioxidants that improve post-meal glucose and insulin.
Certain plant pigments and bioactive compounds can also stimulate GLP-1 or preserve its activity longer in the bloodstream. These include green tea that can raise GLP-1 and reduce appetite, turmeric (curcumin) that can help with glycaemic control by enhancing GLP-1 release, and black pepper that can also enhance GLP-1 activation.
Dark chocolate
As for dark chocolate (70 per cent cacao or higher), the flavanols found in this chocolate can protect GLP-1 function and reduce oxidative stress.
But self-control is key – only eat 30 grams per serve.
Berries
Make sure to add berries to your diet.
Berries, including strawberries, blueberries and raspberries, are high in anthocyanins, which promote good gut health and GLP-1 activation while being anti-inflammatory.
Fermented foods
Gut bacteria also have an important role in helping regulate GLP-1.
Fermented foods promote microbial diversity and short-chain fatty acid production that enhances GLP-1 production.
Yoghurt and kefir both provide probiotics that improve GLP-1 release and appetite control. Other foods to add to your diet include sauerkraut, kimchi, miso and tempeh.
Try combining these foods – they have a synergistic effect. The short-chain fatty acids (from fibre fermentation) stimulate the L-cells that produce GLP-1 and help in appetite regulation.
A perfect way to achieve this is by adding sauerkraut to your salad, making your dressing with yoghurt, having tofu as your protein, adding some legumes such as chickpeas or lentils, adding a rainbow of vegetables, or even sprinkling berries and nuts on top. This would make for a big, fabulous GLP-1 salad or meal.
In summary, make sure you include protein with every meal, eat healthy fats such as avocado and olive oil daily, make sure you have fibre-rich vegetables every day and add beans where you can. This can easily be done by adding them to salads or making them into patties.
Have yoghurt daily and add sauerkraut to each meal, if possible. Snack on berries daily and for a little extra sweetness. Treat yourself with a small piece of dark chocolate. And try to combine fibre-rich foods with protein-rich foods.
My final tip is to make sure you chew each mouthful 20 times at least before swallowing. This really helps.
With a little bit of meal planning and food preparation, you can naturally raise GLP-1 levels in your body. These whole-food strategies are a sustainable, nutrient-dense path to better blood sugar control, appetite regulation and overall metabolic health.
The Power Of Protein by Sarah Di Lorenzo is in bookstores and online today (Simon & Schuster, $39.99)
