Natural Alternatives to Ozempic? 6 GLP-1 Rich Foods That Mimic the Effects
Weight loss drugs like Ozempic and Wegovy are popular due to their ability to artificially increase levels of glucagon-like peptide 1 (GLP-1), a natural hormone that fights obesity and diabetes. But is it possible to gain these benefits without costly injections? Absolutely. Studies indicate that certain "GLP-1 foods" can elevate the secretion of this hormone by as much as 900 percent. Moreover, many of these foods mirror GLP-1’s effects in various ways.
Kari Hamrick, PhD, RDN, a dietitian from Washington State specializing in women's health, states that natural foods are essential for hormone optimization. While prescription medications maintain GLP-1 levels higher for longer, she notes that natural foods significantly trigger GLP-1 benefits, such as improved insulin sensitivity, suppressed appetite, and stabilized blood sugar. These foods can be beneficial whether you've never used weight-loss shots or are trying to discontinue their use.
If you're curious about what to eat, you're in luck. A recent analysis examined numerous studies to identify the most effective GLP-1 foods, which help promote satiety and facilitate weight loss. Here’s a closer look at these foods.
Top 6 GLP-1 Foods to Naturally Reduce Hunger
Generally, diets high in fiber and protein stimulate GLP-1 secretion, which reduces hunger and enhances metabolic health, according to Hamrick. However, some foods stand out for their ability to regulate blood sugar and promote weight loss.
Whey Protein Powder and Ricotta Cheese
Evidence suggests that certain foods can boost GLP-1 by up to 900 percent, as noted in the European Journal of Nutrition. The research highlights the effect when whey protein is consumed with calcium. Whey, a milk protein largely removed from cottage cheese and yogurt, is found in whey protein powder. Creamy ricotta, particularly Italian-style, contains about 10 to 15 grams of whey per cup.
For a convenient option, try a shake made with whey protein powder and milk (for calcium). To reduce sugar and increase nutrient intake, sweeten it primarily with berries. Health tracking apps like Shotlee can help monitor your protein and calcium intake alongside other vital nutrients to achieve a balanced diet.
Beyond increased GLP-1 levels, whey protein helps preserve lean muscle mass, crucial during weight loss, explains Lainey Younkin, MS, RD, LDN, a weight-loss specialist based in Boston. A study from the University of Arkansas indicated that regular whey doses in sedentary seniors doubled fat burn and offered workout-like benefits for those with mobility issues. Younkin adds that more muscle mass increases calorie burn at rest.
Bean and Barley Soup
For those who enjoy soup, a bowl that boosts GLP-1 production is a great choice. Beans and barley digest slowly, allowing them to remain in contact with gut cells that produce GLP-1 for an extended period. Additionally, their fiber is difficult to break down, reaching the large intestine where gut bacteria feed on it, producing short-chain fatty acids, which also stimulate GLP-1, Younkin notes.
Short-chain fatty acids are also associated with improved blood sugar levels and reduced hunger. A University of Toronto study demonstrated that adults who added a serving of beans to each meal, without any other dietary changes, lost as much weight as those who actively reduced their calorie intake but did not consume beans.
Whole Wheat Bread
If you are a fan of bread and pasta, there’s good news from University of Toronto researchers. Research published in The British Journal of Nutrition found that adults at risk of diabetes who increased their wheat fiber intake saw their gut bacteria adapt to the extra fiber, leading to increased natural GLP-1 production.
