Foods high in protein, fiber, and healthy fats can trigger the release of GLP-1, an important hormone that helps regulate blood sugar levels and promotes a feeling of fullness.

Glucagon-like peptide-1 (GLP-1) is a hormone produced in the body that plays a key role in regulating your blood sugar levels. It does this by stimulating the release of insulin and reducing the release of glucagon, a hormone that raises blood sugar.

GLP-1 also helps slow down digestion. This promotes a feeling of fullness and may help with weight management.

Some people may also receive GLP-1 medications to manage health conditions like type 2 diabetes.

Foods rich in proteins and healthy fats, along with high fiber foods like whole grains and vegetables, can trigger the release of GLP-1.

According to a 2016 research review, eggs are a rich source of protein and monounsaturated fats, which can play a role in GLP-1 secretion. Additional research from 2020 has identified egg whites as particularly beneficial for GLP-1 secretion (release).

One study in the 2016 review compared a bagel breakfast with a meal that contains three eggs. The meal containing eggs was associated with lower post-meal blood glucose levels, reduced feelings of hunger, and decreased food intake over the next 24 hours.

Males also reported higher satisfaction after eating eggs, per the 2016 review. This indicates that eggs may help manage appetite and improve overall satisfaction with a meal.

The 2016 research review previously mentioned suggests that specific nuts may increase GLP-1 levels through their protein, fiber, and healthy fat content. These include:

  • almonds
  • pistachios
  • peanuts

In addition, the fiber in these nuts slows digestion, leading to a gradual release of glucose into the bloodstream and a corresponding increase in GLP-1 secretion. The healthy fats in nuts also play a role, as they can help improve insulin sensitivity, which further supports the release of GLP-1.

High fiber grains like oats, barley, and whole wheat may increase GLP-1 in a few ways, the same 2016 research review suggests.

Their soluble fiber may slow digestion. As the food remains in the digestive tract longer, this leads to a gradual release of glucose into the bloodstream, which triggers the release of GLP-1.

Plus, when gut bacteria ferment fiber, they produce short-chain fatty acids (SCFAs) like acetate, propionate, and butyrate. Research examined in the 2016 review suggests that these SCFAs can stimulate GLP-1 release by binding to L-cell receptors.

According to the 2016 review, avocados may increase GLP-1 levels through their high content of fiber and monounsaturated fats. The fiber in avocados can slow digestion, leading to a more gradual release of glucose into the bloodstream.

One study from 2019 found that, compared with consuming a control meal, eating a whole avocado with a meal increased levels of GLP-1 along with another appetite-regulating hormone called peptide YY, while also reducing insulin levels.

According to a 2021 research review, studies suggest that unsaturated fats, like those in olive oil, are better at stimulating GLP-1 release than saturated fats like butter.

The 2016 review mentioned earlier reported several other findings:

  • Rodent studies have shown that an olive oil-enriched diet increased GLP-1 secretion, glucose-stimulated insulin secretion, and glucose tolerance.
  • Similar results were seen in diabetic rats fed a diet rich in monounsaturated fatty acids from olive oil, where GLP-1 levels increased, weight gain decreased, and insulin sensitivity improved.
  • In humans, a Mediterranean diet rich in olive oil led to higher post-meal GLP-1 levels, improved insulin sensitivity, and lower fasting and post-meal blood glucose levels compared to a diet high in saturated fats.

Vegetables such as Brussels sprouts, broccoli, and carrots are high in fiber and vitamins, which can help regulate blood sugar levels and potentially affect GLP-1 levels.

One 2022 study, conducted in Jakarta, Indonesia, found that consuming vegetables before carbohydrates significantly affected glucose and GLP-1 levels in individuals with type 2 diabetes, especially 60 minutes after eating.

A 2021 review of research suggests that a combination of protein and calcium may help trigger increased GLP-1 secretion.

The authors referenced studies comparing the amount of GLP-1 produced after a solid high protein meal versus a liquid one. They noted that whey and casein, both proteins found in cow’s milk, increased GLP-1 secretion. They also noted that both gluten and soy protein similarly increased GLP-1 secretion.

Research examined in the 2016 review shows that GLP-1 is produced in the gastrointestinal tract. Specific nutrients, like proteins, monosaccharides, peptides, and fatty acids, influence secretion. These are found in foods such as eggs, high fiber grains, nuts, and avocados.

GLP-1 plays an important role in regulating blood sugar levels. It does this by stimulating the release of insulin from the pancreas and blocking the release of glucagon, another hormone that raises blood sugar levels. GLP-1 also slows down the rate at which the stomach empties, which helps control appetite and food intake.

Research from 2021 suggests that dietary changes promoting the body’s natural release of GLP-1 could be useful for managing obesity and type 2 diabetes.

What’s the connection between fiber and GLP-1 levels?

When people eat certain types of fiber, like that found in fruits, vegetables, and whole grains, their gut bacteria break it down into short-chain fatty acids. Research in the 2016 review shows that these fatty acids then signal special cells in the gut to release GLP-1 into the bloodstream. This hormone helps regulate blood sugar levels and control appetite.

GLP-1 is a hormone released in the gut after meals. It helps manage blood sugar by triggering insulin release and reducing glucagon. It also slows digestion and makes you feel full. Increasing GLP-1 levels can be beneficial for managing type 2 diabetes and weight.

Consuming a nutritious diet containing foods like whole grains, nuts, eggs, and vegetables can help increase GLP-1 levels, which may aid in managing diabetes and promoting satiety.