What to Eat on GLP-1 Medications

What are GLP-1 Medications?

GLP-1 medications mimic the effects of a hormone called glucagon-like peptide-1, which helps regulate blood sugar levels by stimulating insulin secretion, inhibiting glucagon secretion, and slowing gastric emptying. As a result, GLP-1 medications can help lower blood sugar levels, promote weight loss, and improve overall metabolic health.

Nutritional Goals with GLP-1

1. Blood Sugar Control: Choose foods that have a minimal impact on blood sugar levels to complement the effects of GLP-1 medications in regulating glucose metabolism.

2. Weight Management: Emphasize nutrient-dense foods that support satiety and promote weight loss, as some GLP-1 medications have been associated with appetite suppression and reduced food intake.

3. Heart Health: Prioritize heart-healthy foods to reduce the risk of cardiovascular complications.

What to Eat When On GLP-1

1. Fiber-Rich Foods: Incorporate plenty of fiber-rich foods such as fruits, vegetables, whole grains, and legumes into your diet. Fiber helps slow down digestion, stabilize blood sugar levels, and promote feelings of fullness, which can aid in weight management.

2. Lean Proteins: Include lean sources of protein in your meals, such as tofu, tempeh, and legumes. Protein-rich foods help maintain muscle mass, support satiety, and contribute to overall metabolic health.

3. Healthy Fats: Choose unsaturated fats found in foods like avocados, seeds, olive oil. These fats have anti-inflammatory properties and can help improve insulin sensitivity and reduce the risk of heart disease.

4. Low-Glycemic Index (GI) Carbohydrates: Select carbohydrates with a low glycemic index to minimize spikes in blood sugar levels. Examples include whole grains like quinoa, barley, and oatmeal, as well as non-starchy vegetables like leafy greens, broccoli, and cauliflower!

OWYN is high in fiber and protein, low in sugar, high-protein, plus it contains healthy fats including omega-3s, making it a great option for your weight loss journey.

Foods to Reduce When On GLP-1

1. Highly Processed Foods: Minimize consumption of processed foods that are high in refined carbohydrates, added sugars, and saturated and/or trans fats. These foods can lead to rapid spikes in blood sugar levels, increased cholesterol, and contribute to weight gain.

2. Sugary Snacks and Beverages: Cut back on sugary snacks, desserts, and beverages like soda, fruit juices, and sweetened coffee drinks. These items can cause blood sugar imbalances and may lack beneficial nutrients like vitamins, minerals, and fiber. OWYN is a convenient on-the-go option that includes a blend of vitamins and minerals, fiber, and is low-sugar!

3. Saturated and Trans Fats: Reduce intake of foods high in saturated and trans fats, such as fried foods, fatty meats, and commercially baked goods. These fats can raise cholesterol levels and increase the risk of heart disease.

4. Excessive Alcohol: Limit alcohol consumption, as it can interfere with blood sugar regulation and contribute to weight gain. If you choose to drink alcohol, do so in moderation and consider lower-calorie options like light beer or dry wine.

Other Considerations

1. Portion Control: Pay attention to portion sizes and aim for balanced meals that include a mix of carbohydrates, protein, and healthy fats. Avoid overeating, especially high-calorie, high-carbohydrate foods that can lead to large blood sugar fluctuations and weight gain.

2. Hydration: Stay hydrated by drinking plenty of water throughout the day. Instead of sugary beverages, opt for water, herbal tea, or sparkling water.

3. Meal Consistency: Consider spacing out your meals evenly throughout the day to help regulate blood sugar levels and optimize the effects of GLP-1 medications. Aim for three balanced meals and, if hungry, include healthy snacks between meals to maintain energy levels. An OWYN shake is the perfect balanced snack to boost energy and support health!

4. Mindful Eating: Practice mindful eating by paying attention to hunger and fullness cues, savoring each bite, and avoiding distractions while eating. This can help prevent overeating and promote a healthier relationship with food.

Maintaining a healthy diet is essential for individuals on GLP-1 medications. By focusing on nutrient-dense foods, portion control, and mindful eating, you can optimize the effects of your medication, improve blood sugar control, promote weight loss, and reduce the risk of complications associated with diabetes. Consult with a healthcare professional or registered dietitian to develop a personalized eating plan that meets your individual needs and supports your overall health and well-being. With the right dietary choices and medication management, you can enjoy a fulfilling and healthy lifestyle.