Nature’s GLP-1 Bounty

Have you been contemplating joining the GLP-1 weight loss medication race? Ozempic and Wegovy are just a couple examples. You might not be aware but there are several foods, herbs, and supplements that work similarly and without the side effects of GLP-1’s.  Let us quickly cover basic function of GLP-1’s. They work by slowing digestion, help regulate appetite so you feel full quicker, and help control blood sugar levels. Sounds wonderful but they come with some unwanted issues such as nausea, vomiting, diarrhea, possible bowel obstruction or pancreatitis, and tachycardia. There are many foods that offer similar actions without side effects! Although foods will not work as potent as the medications, they offer the benefit of helping your overall health.  Let us go through some of these beneficial foods.

Proteins will increase your satiety hormone helping you feel full longer. Some good examples of proteins to include in your meals are fish, eggs, tempeh/tofu, legumes, and Greek yogurt. Healthy fats and fiber will help slow your digestion to keep you full longer and keep your blood sugar stable. Having a stable blood sugar is important to keep you from snacking on junk foods and preventing that afternoon slump.  Some good fibers would be steel cut oat porridge, barley, or mushrooms. These will also produce short chain fatty acids which keep your blood sugar level and they are anti-inflammatory. Remember, gradual digestion or breaking down of food = steady glucose/blood sugar level.

Fermented foods help produce a hormone that regulates appetite. They will also feed your microbiome 😊 I’m talking about kimchi, tempeh, miso, sauerkraut, and kefir. Prebiotics/fiber are great at feeding your good gut bacteria. Think garlic, leeks, onion, asparagus, and soaked chia seeds.

Healthy fats such as avocados, EVOO, and nuts keep you feeling full and help regulate blood sugar.

Acids like apple cider vinegar and lemon juice will help decrease the post meal sugar spike.

Leafy greens like broccoli and brussels have antioxidants that help regulate insulin.

Green tea has catechins that can decrease appetite. The best news; ALL of these foods are not only good to help control weight but also help your body feel and function its best!