What foods can you eat or avoid while taking a GLP1?

Nutrition Planning and the best foods to eat or avoid for GLP1 Use

by IDS Director of Lifestyle and Nutrition, Jenny Smith

The most common question I hear when someone is using a GLP1 is “What foods do I eat and avoid while taking a GLP1?”

Taking a GLP1 is now a common tool used when working on weight loss and health goals. When we use this medication for both weight and diabetes management, now we are aiming for multiple benefits. Regulation of appetite is a major complaint of people who use insulin that is not made by the body.

What is a GLP1?

If you have missed the news about GLP1 meds, this is a group of medications that is approved by the FDA for weight management (specific weight targets for coverage are necessary) as well as for those who also have type 2 diabetes.

Additional benefits go to those who have other metabolic issues including cardiovascular disease. These GLP-1s mimic the same hormone made in the digestive tract in the body. The most noticeable impact when starting use is a decrease in appetite resulting from slower digestion. This allows a person to stay full longer, thus eating less and taking in less food/calories. When using insulin, this of course results in insulin reduction.

Most people who use GLP-1 meds note the noticeable changes in their mental desire for food as well. Not only lower appetite, but more normalized regulation of food intake. Many people say they feel like the “food brain fog” is gone and they have the space to think about what they want to eat as well as how much feels good to eat at a time. This often is dysregulated in people with diabetes despite efforts at controlling intake often to the degree of disordered eating habits. The medications also work by increasing insulin secretion

What is the perfect fueling plan for GLP-1 use?

There isn’t a specific plan! However, now that you know how the medication works you can see that it would be beneficial to focus on specific nutrients that will help to increase the effectiveness (weight loss as well as glucose regulation) as well as improve overall health parameters. The goal isn’t to lose weight and hope the medication takes care of all the other health issues too. GLP-1’s are of course meant to work together with your best lifestyle change efforts.  They are meant to be used alongside regular physical activity and a reduced-calorie diet.

Because this class of medication does reduce appetite and decreases intake of calories, it is very important to focus on the macro-nutrients that are the most nutrient-dense. Important to eat carbohydrates, fat and protein from a variety of real foods to get the benefit of micronutrients – vitamins, minerals, and some water.

So, what should we be focusing on to get the most out of the reduced amount of food we eat?

The goal is to eat foods that continue to decrease caloric intake while also ensuring a sense of fullness and allowing enough energy to be active.

Because this medication slows emptying from the stomach, we want to make sure to eat food that keeps things moving. Constipation doesn’t feel great and certainly doesn’t keep the gut microbiome happy.

Foods to focus on while taking GLP-1’s include:

plant-based foods like vegetables, fruit and some quality unprocessed whole grains (quinoa, wild rice, sprouted grains) have a high fiber content including both soluble and insoluble fiber. While these slow down digestion (which helps regulate post-meal glucose levels) the fibers also bind in the digestive system with many things that don’t belong in the body, and they get ushered out when we go to the bathroom. The fiber keeps things moving in a good way!

1. Focusing on multiple colors of vegetables at a meal also provides more quality intake of those micronutrients that are beneficial on a cellular level.
2. Look for foods with low glycemic index to assist with a slow impact on glucose levels after the meal.
3. Add in a fiber supplement between meals such as psyllium husk powder which helps to slow digestion, assists with beneficial elimination as it promotes gut health, and may help improve natural GLP-1 levels.

Lean proteins should be incorporated into any healthy meal plan, especially for those using a GLP-1. When weight loss is a goal, maintaining healthy muscle mass is vital, but also a challenge. Muscle helps to keep our calorie-burning potential high; thus, we must feed our muscles a main nutrient that keeps it healthy. Protein is the key here. It should be lean, quality protein to ensure intake of fat is also kept contained. Protein also digests slowly, thus ensuring more stable glucose levels after a meal and allowing one to feels satisfied for a long time too!

1. 1. How much protein? This varies per person based on age, goal weight, activity level, and sex.
   2. Great foods to supply healthy protein are lean meats like chicken and turkey, fish, eggs, higher protein yogurt like Greek style, beans, and lentils, as well as nuts and seeds. Try to ensure each meal and any snacks contain a source of protein.

Many people think that to lose weight, decreasing or eliminating fat is necessary. This fallacy has been around since the low-fat craze many years ago.  Though it may be tempting to avoid all fats when on a GLP-1, “healthy” fats are a valuable piece of a complete diet. Fat is required for sustained energy, brain function, helping absorption of vitamins from other foods as well as hormone regulation. When aiming to stabilize BG and lose weight, feeling satisfied after meals is improved with a healthy portion of fat at mealtime.

1. What types of fat are optimal?  Fats to add to a healthy eating plan for weight loss include Fatty fish, plant-based fats and oils such as: olive, walnut, avocado and coconut and other nuts. (Avoid seed oils and canola oil in cooking, dressings or packaged products).
2. Many animal-based foods have natural fat content as well. Thus, the aim is to cook in broth, bake, steam or broil to avoid added fats. Trim fat from these foods and add sauces or seasoning ingredients that add flavor.
3. Foods high in fat may also make your digestive system upset as the food will sit longer than normal from the GLP-1 as well as from the slow nature of how fat digests

The goal is to make conscious choices to allow the GLP-1 meds to help in regulating appetite to aim for long-term weight loss goals.

If a person does not adjust intake of foods that are low nutrient quality, it may also perpetuate the issue of the side effects notable with these meds. Nausea and stomach upset are the most common. There are no foods completely off the table. However, foods that are high in simple sugars, processed and packaged foods that have been stripped of their vitamin/mineral content as well as those that are high in saturated fats are the ones to really try to keep to a minimum.

These often do not provide the satiety that those mentioned above provide, leading to eating more or more frequently which decreases the benefit of the medication. How often is a treat ok? In general, following a 90/10 plan can assist with ensuring the larger amount of quality food taken in will provide the macro and micronutrients needed while weight loss happens. So, by reducing intake of these less-than-optimal foods and opting for nutrient-dense alternatives, you can better control your calorie intake and maintain stable blood sugar levels along with reducing insulin need – all needed for weight loss. On their own, fatty foods can cause digestive woes. When a GLP-1 is added, intake of these processed fat-rich foods can be a disaster.

Do we leave it all up to medication and assume that there is nothing we can choose to do differently?

The considerations that follow suggest that there may be additional things that can be done along with the lifestyle adjustments many people are already aware of such as appropriate nutrient intake and activity level.

Supplements and nutrients can help with the natural activation of GLP-1 from our gut while assisting with weight loss, regulation of glucose levels as well as improving cardiovascular factors.

Supplements and nutrients to take with GLP-1’s include:

A great way to get soluble fiber day-to-day outside of ramping up the intake of plants, is from psyllium husk powder. Start slow and make sure to drink with plenty of water. This helps to slow digestion, assist with beneficial elimination as it promotes gut health, as well as improve natural GLP-1 levels.

Probiotics, prebiotics, or fermented foods like yogurt, kimchi, and sauerkraut can have similar action to fiber in terms of GLP1 activation on a gut level. Multiple studies over the years have looked at the way improving gut health impacts obesity and metabolic health. These foods can also support insulin sensitivity. More sensitivity for people with diabetes means lower insulin needs, improved regulation of appetite and more stable glucose levels – all of which encourage healthy weight management.

A small study in humans with type 2 diabetes showed intake of curcumin (a compound in turmeric that is often used in cooking) to be effective in reducing weight and glucose levels

Berberine, a compound from plants, has been referred to as a natural version of GLP-1 online. While it doesn’t provide the astounding weight loss of GLP1 meds, it does promote mild weight loss as well as improved sensitivity to insulin resulting in improved BG levels as well as cholesterol levels.

I wrote an article in the IDS October newsletter about the Benefits of Drinking Green Tea and it highlights what this wonderful ingredient can provide, although again, not as astounding in impact on weight loss as prescription meds like GLP1.

With anything we must take it along with intelligent use. Right now, there is no magic pill…. or injectable that will whisk away human effort in weight management and glucose regulation.

These GLP-1 meds have been around for quite a while, and like technology for diabetes, they have improved considerably over time.  We still must put in our own effort at adjusting lifestyle habits and it can be beneficial to work with someone who can support you in your efforts.

If you are interested in more information about GLP-1 meds, the team at Integrated Diabetes Services is the best option to maximize the potential for weight and glucose management for the long term. Give us a call!!

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