Dr Amir Khan, a frequent guest on ITV’s Lorraine, has revealed the foods that naturally boost a hormone in the body, which is also targeted by weight loss injections. In an Instagram post, he explained how these medications suppress appetite and induce feelings of fullness.
However, the NHS cautions that these drugs can have severe side effects and should only be prescribed to individuals with severe obesity issues.
Fortunately, Dr Khan suggests that certain everyday foods can stimulate the production of the GLP-1 hormone, making them a more accessible alternative. As a regular on This Morning, he recommends these foods to his patients with type 2 diabetes, but emphasizes that everyone could benefit from incorporating them into their diet.
Dr Khan elaborated on the role of GLP-1: “GLP-1 is produced in our gut in response to certain nutrients. It has a couple of important jobs. Firstly, it stimulates our pancreas to make insulin which lowers our blood sugar, and it also blocks the production of another hormone called glucagon that can raise our blood sugar.
“GLP-1 also slows the rate at which the stomach empties, which keeps us fuller for longer and controls our appetite and food intake. Now you may have heard of GLP-1 hormone before. Those weight loss drugs like Ozempic and Manjaro all work via GLP-1, switching off your appetite and keeping you full.”
Dr Khan further elaborated that certain foods such as eggs, nuts, olive oil, oats and vegetables can also boost GLP-1 levels. He stated: “But there are foods that can naturally increase your GLP-1 levels. So let’s take a look at them.”
Here are the five foods that can elevate GLP-1 levels according to Dr Khan:
1: Eggs. Dr Khan mentioned: “These are rich in protein and monounsaturated fats. These can stimulate GLP1 secretion. Egg whites in particular are thought to be beneficial to GLP1 release.”
2: Nuts like almonds, pistachios, and walnuts. He explained that they “may all increase GLP-1 levels through their fibre, protein and healthy fat content, plus the fibre in nuts can slow down digestion, which leads to more managed release of glucose into the gut and GLP-1 release.”
3: High fibre foods like oats, barley, and whole wheat ‘are also high in this soluble fibre which can slow down digestion. This can lead to a gradual release of glucose into the bloodstream, which then triggers a release of GLP-1.
4: Olive oil. He noted: “Studies suggest that unsaturated fats like those in olive oil are better at stimulating GLP1 release than saturated fats like those found in butter. A Mediterranean diet rich in olive oil is thought to lead to higher post-meal GLP1 levels and improved insulin sensitivity compared to diets high in saturated fats.
5: Vegetables. Dr Khan suggested a variety of options, stating: “I mean there’s so many to choose from, Brussels sprouts, broccoli, carrots, etc. These are super high in fibre. Bacteria in our gut break this fibre down into short chain fatty acids. These can signal special cells in our gut to release GLP one into the bloodstream.
“Remember, no one food is a magic bullet for anything, but getting a balanced diet rich in nutrient dense foods is a great way to manage your appetite and feelings of being full. “