Key takeaways
- GLP-1 medications treat type 2 diabetes and obesity by mimicking a hormone that helps manage blood sugar. A balanced diet can improve how well these medications work.
- The best foods to eat while on GLP-1 medications include eggs, healthy fats like avocados and nuts, whole grains, berries, legumes, and leafy greens. These foods are rich in fiber and nutrients that may help regulate blood sugar levels.
- Avoid sugary foods and beverages, refined carbohydrates like white bread, and high fat fried foods, as they can cause rapid blood sugar spikes or lower the medication’s effectiveness.
GLP-1 medications, or glucagon-like peptide-1 receptor agonists, treat type 2 diabetes when other medications haven’t sufficiently managed blood sugar levels.
Some GLP-1 agonists, like semaglutide and liraglutide, are also approved by the Food and Drug Administration (FDA) for treating obesity.
These medications mimic the action of the hormone GLP-1 (glucagon-like peptide-1), which helps manage blood sugar levels by stimulating insulin release, reducing glucagon secretion, and slowing gastric emptying.
Following a balanced diet is important when taking GLP-1 medications because it can help improve the effectiveness of the medication in managing blood sugar levels and weight.
Medical Perspective“If you don’t follow the recommended diet while on a GLP-1 drug, you may not get enough nutrients. This can cause problems like fatigue, hair loss, or muscle weakness. Poor diet choices can also make side effects like nausea or constipation worse. And for people with diabetes, it may increase the risk of low blood sugar.”
Read more: A Guide to GLP-1 Side Effects: What to Expect and How to Manage Them
Quotes represent the opinions of our medical experts. All content is strictly informational and should not be considered medical advice.
The best diet to follow while on GLP-1 medications is one that focuses on whole, minimally processed foods.
Research indicates that managing type 2 diabetes involves focusing on a diet rich in high fiber foods like vegetables, fruits, legumes, and whole grains, while limiting the intake of saturated fats.
Some of the best foods to eat while on GLP-1 medications
- Eggs: Eggs are rich in protein and monounsaturated fats, which can trigger the release of GLP-1 and other hormones that help you feel full. They also contain many vitamins and minerals that can support overall health.
- Healthy fats: Healthy fats, such as those found in avocados, nuts, and olive oil, are rich in monounsaturated and polyunsaturated fats, which stimulate the release of GLP-1. They’re also important for brain health and hormone production.
- Whole grains: Whole grains, such as oats, brown rice, and quinoa, are high in fiber, which can help improve digestion and regulate blood sugar levels. They also provide a steady source of energy.
- Berries: Blueberries, strawberries, and other berries are rich in antioxidants, which can help lower inflammation and improve overall health. They’re also low in sugar compared to other fruits.
- Legumes: Legumes, including beans, lentils, and chickpeas, are high in fiber and protein, which can help regulate blood sugar levels and promote digestive health.
- Vegetables: Vegetables like broccoli, carrots, and Brussels sprouts are not only low in calories and rich in nutrients but also high in fiber, which can help release GLP-1 and regulate blood sugar levels.
- Leafy greens: Leafy greens, such as spinach, kale, and Swiss chard, are rich in fiber, vitamins, and minerals, which can help regulate blood sugar levels and improve your overall health.
Why does diet matter when taking GLP-1?
By following a balanced diet and lifestyle, you can support the natural release of GLP-1. This can be used alongside GLP-1 medications to manage blood sugar levels and weight.
Research suggests that combining lifestyle changes, medication, and diet changes to improve the levels of GLP-1 could help manage type 2 diabetes more effectively and lower the risk of long-term complications associated with the condition.
GLP-1 diet grocery list
Screenshot this list and use it to help you plan what to buy.
Lean proteins
- Poultry: Skinless chicken breast, lean ground turkey.
- Seafood: White fish (cod, tilapia), salmon (for omega-3s), canned tuna or salmon in water.
- Dairy/Eggs: Egg whites or whole eggs, plain non-fat Greek yogurt, low fat cottage cheese.
- Plant-Based: Tofu, tempeh, lentils, canned chickpeas, or edamame.
Fiber and complex carbohydrates
- Vegetables: Spinach, kale, zucchini, cucumbers, bell peppers, and carrots (easy to digest when cooked).
- Fruits: Berries, apples, pears, and citrus fruits.
- Grains: Quinoa, oats (steel-cut or rolled), brown rice, and 100% whole grain bread or wraps.
Healthy fats and pantry items
- Fats: Avocado, raw almonds or walnuts, chia seeds, flaxseeds, and olive oil.
- Hydration/extras: Bone broth (high protein/low volume), protein powder (whey or plant-based), and herbal teas (ginger or peppermint for nausea).
The table below shows a sample 7-day meal plan that prioritizes protein and balances nutrients.
While taking GLP-1 medications, it’s advisable to avoid foods that can cause rapid spikes in blood sugar levels or lower the medication’s effectiveness, such as:
- sugary foods and beverages like juices, soda, and alcohol
- refined carbohydrates like white bread and pasta
- high fat foods like baked goods and fried foods
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GLP-1 medications can help reduce cravings for nutrient-poor foods.
By promoting feelings of fullness, these medications can support dietary choices, as you’re less likely to feel hungry or crave high calorie, low nutrient foods. This can help with weight loss and improve overall health.
GLP-1 medications, or glucagon-like peptide-1 receptor agonists, treat type 2 diabetes and, in some cases, obesity. They work by mimicking the action of the hormone GLP-1, which helps regulate blood sugar levels.
Maintaining a balanced diet while taking these medications is important for managing blood sugar levels.
Try to focus on foods rich in nutrients, limit sugary and high fat foods, and listen to your body’s signals of fullness to make more nutritious dietary choices.
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