Foods that activate GLP-1 (Glucagon-Like Peptide-1) are beneficial for regulating blood sugar, promoting satiety and supporting weight loss. GLP-1 is a hormone secreted by the gut in response to food, particularly certain nutrients. 

Here are some foods known to enhance GLP-1 secretion:

1. Protein-rich foods

• Lean meats: Chicken, turkey and lean beef.
• Fish: Salmon, tuna and mackerel.
• Eggs: Particularly whole eggs.
• Plain Greek yogurt: High in protein and probiotics, which may further support gut health.
• Legumes: Beans, lentils, chickpeas and peas are great plant-based protein options.

2. Healthy fats

• Extra-virgin olive oil: Rich in healthy monounsaturated fats.
• Avocados: Packed with healthy fats and fiber.
• Nuts and seeds: Almonds, walnuts, flaxseeds and chia seeds.

3. Fiber-rich foods

Dietary fiber slows digestion, which enhances GLP-1 release and promotes fullness.

• Oats: A great source of soluble fiber.
• Whole grains: Brown rice, quinoa, barley and farro.
• Vegetables: Particularly leafy greens like spinach, kale and Swiss chard, as well as broccoli and Brussels sprouts.
• Fruits: Apples, pears, and berries, especially when eaten with the skin for added fiber.

4. Fermented foods

Fermented foods that promote gut health can influence GLP-1 secretion by improving gut microbiota.

• Kimchi: Fermented cabbage rich in probiotics.
• Sauerkraut: Another fermented cabbage with gut-friendly bacteria.
• Kefir: A fermented dairy product with probiotics.
• Tempeh: Fermented soybeans, high in protein and probiotics.

5. Omega-3 fatty acids

• Fatty Fish: Salmon, mackerel, sardines, and herring.
• Flaxseeds: A plant-based source of omega-3s.
• Chia Seeds: Another excellent source of omega-3s and fiber.

6. Green tea

Green tea contains catechins that may stimulate GLP-1 production and support metabolic health.

7. Spices

Certain spices may enhance GLP-1 activity.

• Cinnamon: May help stimulate GLP-1 and improve insulin sensitivity.
• Turmeric: Contains curcumin, which may support GLP-1 and overall metabolic function.

It goes without saying that most of us should include many of these foods in our daily nutrition plan anyway, but if you are particularly focused on naturally activating GLP-1 and supporting overall digestive and metabolic health, incorporate these foods are even more important.

Learn more about Metabolic Efficiency Training and how to use food to activate GLP-1 more efficiently in Bob’s newest edition of his Metabolic Efficiency Training: Teaching the Body to Burn More Fat book, HERE.