Annie and LJ sat across from each other at Ruby’s, their favorite café, sipping herbal tea and watching patrons coming in for breakfast or leaving with purchases from its bakery. Annie sighed and smiled; it was her kind of perfect Saturday morning. Once the farmer’s market opened, they would walk across the street to shop, greet friends, and enjoy the brisk, clear day.

 “You know, LJ, it’s fascinating how weight loss medications have become so popular lately. It’s a relief to see progress in treating obesity as a medical condition instead of shaming people for it. I, for one, am glad to see the results of research that is producing medical answers for medical diseases. Naturally, it made me wonder if there are foods that support satiety (feeling of fullness) and can also support and maintain weight loss.”

There are,” nodded LJ. “These new medications are game changers, but let’s not forget the power of whole foods. Did you know about Glucagon-Like Peptide-1 (GLP-1)? It is an important hormone that plays a big role in weight and overall health. Here’s how it works:

  1. Keeps Blood Sugar in Check: GLP-1 tells our body to release insulin, which helps control blood sugar levels. This prevents spikes in sugar after eating.
  2. Makes us Feel Full: GLP-1 tells our brain that we’re full and not hungry. It also slows down how fast our stomach empties, so we feel full for longer.
  3. Aids Weight Loss: GLP-1 helps us eat less by making us feel full and reducing our cravings. Medications that act like GLP-1 have been shown to help people lose weight by reducing the number of calories they eat.
  4. Supports a Healthy Gut: Our gut bacteria affect how much GLP-1 our body produces. Having a healthy gut helps us make enough GLP-1, which helps our gut stay healthy.


In a 2016 study, it was found that GLP-1 is made in our digestive system. Interestingly, certain nutrients in foods like eggs, high-fiber grains, nuts, and avocados can affect how much GLP-1 our body makes. Also, eating fiber helps our gut bacteria make tiny bits called short-chain fatty acids. These little bits then tell our body to release more GLP-1. This is exciting because it shows that GLP-1 could be used to help treat obesity and type 2 diabetes.


Interesting! So, what are the top foods that naturally boost GLP-1 levels?”

“There are many whole foods that do that work. These are my favorites:


  1. Berries like blueberries, raspberries, and strawberries taste great and help manage weight. They have a lot of fiber that makes our body release GLP-1, which helps control blood sugar levels. Berries are also full of antioxidants and vitamins, which are good for our health.
  2. Chia seeds are small but mighty! They have lots of fiber, protein, and healthy fats. When you mix them with liquid, they turn into a gel-like substance. This helps slow down digestion and makes us feel full for longer. Chia seeds are great for keeping our blood sugar levels steady and helping the body make more GLP-1.
  3. Virgin olive oil, which is commonly used in the Mediterranean diet, can also boost GLP-1 levels. This is because it has good fats called monounsaturated fats and can reduce inflammation. These things help our body use insulin better and keep us healthy.
  4. Green vegetables like spinach, kale, and broccoli contain fiber, vitamins, and minerals. Lots of fiber means more GLP-1 is released and helps keep the gut healthy. The best part is that veggies are low in calories and great for weight management.
  5. Avocados are pretty awesome! They have both fiber and healthy fats like monounsaturated fats. Its fiber helps slow digestion, which means sugar is released into the body nicely and slowly. And get this: a study found that eating a whole avocado increases the levels of GLP-1 and another hormone called peptide YY, which helps control appetite. Avocados are also really good for the heart and gut.
  6. Nuts like almonds, pistachios, and peanuts contain protein, fiber, and healthy fats. These fats tell our body to make more GLP-1 and help digestion be slower. The healthy fats in nuts also make the body use insulin better, which is good for making more GLP-1.
  7. Eggs are great for us! They have lots of protein and good fats called monounsaturated fats. Research shows that eggs can make our bodies produce more GLP-1.”


Annie pondered aloud, “You know, LJ, everything happens for a reason. The buzz surrounding weight loss medications has also brought attention to the natural foods that can help manage our weight.”

LJ nodded in agreement as he helped Annie with her jacket. “That’s right. It’s perfect timing that we’re heading to the Farmer’s market. We should make it a point to buy some foods that boost GLP-1. Here’s to a healthier and happier version of us!”


Annie and LJ are a fictional couple. Their storyline promotes healthy eating and earth-friendly practices.

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