Glucagon-like peptide-1 (GLP-1) is a hormone that regulates blood sugar levels. But sometimes your body may need some extra help with the GLP-1 hormone, especially if you have diabetes.
Certain foods or nutrients can boost GLP-1 in the body or have similar effects, such as managing blood sugar response or making you feel fuller. They act like your sidekicks, lending a hand to support your body’s natural rhythms and keep your blood sugar levels on track.
While much of the science continues to develop, let’s explore some natural GLP-1 agonists and how they might complement your health journey.
Is there a natural GLP-1?
The answer isn’t a simple yes or no: Some foods can keep you full longer and slow down digestion (like GLP-1 drugs do), but they won’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 produced naturally by the body. Cells in your gut or intestine secrete it to regulate blood sugar levels. It tells your body to produce insulin, which tells your cells to absorb sugar and produce energy.
- It also slows digestion, makes you less hungry, and improves metabolic health, which can help with weight loss. It leads the blood sugar orchestra, keeping things in harmony.
- Most people naturally produce enough GLP-1 to control their blood sugar levels. But if you have diabetes or insulin resistance, that may not be enough.
Diabetes occurs when your blood sugar levels rise because your body cannot produce or use insulin properly. Cells need insulin to absorb sugar and produce energy.
Insulin resistance occurs when cells do not respond well to insulin. Without instructions from insulin, cells cannot absorb sugar, leading to high blood sugar.
This is where GLP-1 receptor agonists come in. They mimic the natural hormone GLP-1 and act as boosters, improving your body’s GLP-1 levels to control blood sugar levels. They help stimulate insulin release and promote insulin sensitivity.
This allows your cells to absorb glucose and lower blood sugar levels. It also helps you stay full longer and reduces your appetite.
Several GLP-1 agonist drugs are available, including:
- Exenatide (Byetta, Bydureon)
- Liraglutide (Victoza, Saxenda)
- Dulaglutide (Trulicity)
- The weight loss drugs Semaglutide (Wegovy) and tirzepatide (Zepbound)
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But if GLP-1 medications aren’t right for you, you may want to consider incorporating certain foods into your diet that serve as natural GLP-1 agonists and help with blood sugar control.
According to MyFitnessPal Registered Dietitian Stephanie Saletta, “Changing your diet won’t have the same effects as a GLP-1 medication, but it will help you feel full longer and slow down your digestion. Plus, we’re still learning a lot here, so there will be more knowledge to come over time!”
Regardless of the results of other studies on natural GLP-1 agonists, small changes in your diet and lifestyle can potentially significantly improve your overall long-term health.
So let’s look at some natural ingredients to increase your GLP-1 levels.
Top 5 Foods and Supplements That Could Naturally Increase GLP-1
Here are some natural GLP-1 agonists to give your body additional support for better blood sugar control:
1. Eggs and protein-rich breakfasts
Recent research indicates that eating foods high in protein and calcium at breakfast may improve GLP-1 release and aid weight loss efforts. Although research is ongoing into the potential link between protein-rich foods and GLP-1 release, the evidence is still limited.
Still, adding protein to your breakfast can provide many health benefits. So start your day with eggs and other protein-rich foods, whether or not they naturally promote GLP-1 release.
Breakfast staples like eggs, milk, peanut butter toast, protein smoothies, quinoa porridge or Greek yogurt with fruit provide essential nutrients and support a healthy lifestyle. They can also help regulate blood sugar levels and keep you fuller for longer.
2. Nuts for energy-rich snacks
Nuts are delicious, energy-rich snacks that enhance a healthy diet. Some claim 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 a decrease in GLP-1 levels after eating 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 an excellent source of protein, healthy fats and dietary fiber. Eating nuts can improve 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’ll likely improve your nutrition by adding nuts to your diet.
3. High-Fiber Grains to Boost GLP-1 Production
Get your daily dose of fiber-rich grains to boost natural GLP-1 production. Grains rich in soluble dietary fiber, such as oats, barley and rye, may help promote GLP-1 release. They can also help manage blood sugar levels, improve insulin sensitivity, and support digestive health.
Replacing refined grains with fiber-rich whole grains can also help you lose weight and improve your overall health.
Many people think they are meeting the recommended fiber intake when they are not. Most adults should aim for a daily intake of 25 grams of fiber for women and 38 grams for men.
To get a better idea of ​​how much fiber you’re actually eating, use MyFitnessPal to track your food intake. Tracking your diet can help you achieve your nutritional goals.
4. Magnesium Supplements to Stabilize Blood Sugar
Magnesium is an essential mineral with several health benefits. But most importantly, it helps you maintain healthy blood sugar levels. Research in diabetic rats shows that magnesium supplements can stimulate the release of GLP-1, regulate glucose metabolism, and improve insulin sensitivity. But there is a lack of research involving human subjects on this topic.
Nonetheless, magnesium remains an essential nutrient whose health benefits extend beyond its potential effects on GLP-1 release. You can increase your dietary magnesium intake by consuming 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 help you achieve high GLP-1 levels. Protein-rich foods are rich in amino acids, which can help stimulate the release of GLP-1, maintain muscle mass, and manage body weight.
Adding lean protein to your meals can potentially improve your natural GLP-1 levels, stabilize your blood sugar, and keep your muscles healthy.
The essentials
Enhancing your diet with eggs, nuts, fiber-rich grains, magnesium supplements, and lean proteins can support your overall health. These nutrient-dense foods contribute to a balanced diet and potentially have benefits in promoting GLP-1 release and maintaining a healthy weight.
While we’re still learning how exactly these nutrient-dense foods impact your GLP-1, we do know that they improve the quality of your diet and are associated with weight loss and a healthy weight, so it doesn’t hurt to incorporate them into your diet.
While food trackers like MyFitnessPal can help you on your wellness journey, the key lies in taking a holistic approach to health. You can create a sustainable lifestyle that prioritizes your well-being by making conscious food choices and incorporating natural GLP-1 alternatives.
Remember, small changes can lead to significant results, whether your goal is to lose a few pounds or simply improve your health. Embrace the journey to better health, one step at a time.
Originally published June 12, 2024; Updated December 2025
The article What to Know About Natural Alternatives to GLP-1 appeared first on the MyFitnessPal blog.
