GLP-1 friendy food

GLP-1 friendly food refers to a type of food that can promote GLP-1 secretion in the body, help control sugar, and increase satiety. It mainly includes high protein, high fiber, healthy fat, and calcium rich foods, while avoiding high sugar, high-fat, and overly processed foods.
1. Recommended food categories
High-quality protein
Lean meats, fish and shrimp, eggs, dairy products, soy products, legumes and nuts, etc., can significantly promote GLP-1 release and enhance satiety.
High-fiber vegetables
Asparagus, broccoli, artichokes, celery, etc., eating vegetables first before eating staple foods can help increase postprandial GLP-1 levels and stabilize blood sugar.
Healthy fats
Deep-sea fish such as olive oil, avocados, nuts, chia seeds, flaxseeds, and salmon can increase GLP-1 secretion while improving blood lipids and metabolism.
Dairy
Milk, yogurt, cheese, etc. are rich in calcium, and studies have shown that a high-calcium breakfast can significantly increase GLP-1 levels and prolong satiety.
Whole grains and legumes
Oats, rye, lentils, chickpeas, etc., rich in dietary fiber and resistant starch, contribute to gut health and support GLP-1 secretion.
Fermented foods
Fermented foods such as miso, kimchi, and natto help improve intestinal flora and indirectly support the secretion of GLP-1-related hormones.
2. Foods that should be reduced or avoided
High-sugar foods such as sugary drinks, candies, and biscuits can quickly raise blood sugar and are not conducive to GLP-1 secretion.
Fried foods, pastries, processed meat products, etc. contain trans fats and refined carbohydrates, which can interfere with GLP-1 secretion and blood sugar stability.
Excessive alcohol can disrupt blood sugar and GLP-1 levels, and it is recommended to limit intake.
3. Eating tips
Adjust the eating order: Eat vegetables and protein first, and then staple foods, which can help enhance GLP-1 secretion and blood sugar control.
Eat regular meals and eat small and frequent meals: Avoid prolonged fasting to help stabilize blood sugar and hormone levels.
Chew Enough: Eating whole, chewy foods and increasing the number of chews can increase GLP-1 levels.
4. Special reminder
If you are using GLP-1 drugs (such as semaglutide, tirpotide, etc.), it is recommended to develop an individualized diet plan under the guidance of a doctor or dietitian, taking into account nutrient density and calorie control, and avoid muscle loss and malnutrition.
The above advice is general nutritional guidance, if you have underlying diseases such as diabetes and obesity, please refer to the specific recommendations of clinicians and dietitians.