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Gut hormones, notably glucagon-like peptide-1 (GLP-1), have been receiving increased attention in recent years due to their important role in regulating blood sugar levels and weight. GLP-1 is an incretin hormone that stimulates insulin secretion, slows gastric emptying, reduces appetite and food intake, and may improve heart health. The good news is that certain foods can naturally boost your body’s GLP-1 levels.
Firstly, let’s look at proteins. Proteins are known to stimulate the release of GLP-1. Foods rich in protein like fish, lean meats, eggs, and dairy products can help increase the production of this hormone. Particularly, whey protein has been shown to stimulate the production of GLP-1 effectively.
Next on the list are leafy greens. Leafy green vegetables such as spinach, kale, lettuce and collard greens are rich in fiber and low in calories which can help to boost GLP-1 levels while also promoting a feeling of fullness.
Legumes such as lentils, chickpeas, peas and beans are also beneficial for boosting GLP-1 levels due to their high fiber content. Fiber slows down digestion which leads to a slower release of glucose into the bloodstream. This slow release triggers the production of GLP-1.
Whole grains like oats, brown rice and whole grain bread are another great source of dietary fiber which can stimulate the production of GLP-1. They also have a low glycemic index which means they cause a slower rise in blood glucose levels compared to refined grains.
Another group of foods that can boost your body’s GLP-1 levels are those rich in polyphenols such as berries (like blueberries and strawberries), cherries, plums and grapes. Polyphenols have been shown to enhance the secretion of GLP-1.
Lastly but certainly not least are nuts and seeds – almonds, walnuts, flaxseeds and chia seeds are all high in healthy fats and fiber, both of which have been shown to stimulate GLP-1 production.
In addition to these foods, certain spices such as turmeric and cinnamon have been found to increase GLP-1 levels. Turmeric contains curcumin which has been shown to increase GLP-1 secretion while cinnamon has been found to mimic the effects of GLP-1.
It’s important to note that while these foods can help boost your body’s GLP-1 levels naturally, a balanced diet and regular exercise are key for overall health. If you have concerns about your blood sugar levels or weight, it’s always best to consult with a healthcare professional.
In conclusion, by incorporating protein-rich foods, leafy greens, legumes, whole grains, foods rich in polyphenols and nuts into your diet along with spices like turmeric and cinnamon you can naturally boost your body’s GLP-1 levels. This can help regulate your blood sugar levels, control your appetite and ultimately contribute towards a healthier lifestyle.