Natural Ways to Increase GLP 1: Part 2

The GLP-1 hormone has become popular for its ability to manage blood sugar and increase satiety and fullness, but it also has other benefits. There are many GLP-1 receptors in the body and the release of this hormone can also improve heart health and kidney health. It can increase the body's ability to release excess sodium, improving blood pressure and fluid balance. It may also help with cholesterol and lipid metabolism.

In Part 1, we looked at the types of foods that naturally help to increase GLP-1 release. You can read it here if you missed it.

A second way that we can naturally increase GLP-1 is through a balanced plate and the order of the food we eat.

We want to avoid large blood sugar spikes for satiety. When you eat a carbohydrate only meal or snack, blood sugar increases more quickly which can lead to blood sugar drops and hunger signals within an hour or two.

By including protein, fiber and fat with meals, blood sugar rises more gently and we feel satisfied for longer.

In addition, some studies looked at the order of our meal. You may have heard it is good to begin your meal with a salad or soup. There is some evidence to support that idea. One study found that eating vegetables first before protein or carbohydrates improved insulin sensitivity and blood sugar levels.

Another study found similarly that eating protein before carbohydrates improved blood sugar and increased levels of GLP-1.

This doesn't mean you can never chicken with your rice or a burger with a bun, but choosing to begin a meal with a side salad, vegetable soup, or protein can impact the overall fullness and satiety of that meal and help you to stop when you are full.

In the next post, we will look at the interesting connection between GLP-1 and circadian rhythm.