Appetite suppression is one way to achieve weight loss efforts. (1) Weight-loss programs often prioritize protein when tracking macronutrients since it boosts satiety, helping curb appetite and reduce calorie intake.
One way protein promotes satiety is by stimulating the release of GLP-1 (glucagon-like peptide 1), a natural hormone produced in the small intestine. GLP-1 regulates appetite by signaling the brain to reduce hunger and enhance feelings of fullness, making overeating less likely. (2) Drugs like Ozempic and Wegovy are GLP-1 agonists, mimicking the hormone’s effects.
Using medications like Ozempic and Wegovy for weight loss has sparked debate due to potential side effects and broader socioeconomic concerns. Researchers have explored natural ways to activate the GLP-1 hormone through diet. Nutrition coach Thomas DeLauer recently shared insights on this topic, including a list of foods that suppress appetite by targeting hunger receptors in the brain.
Editor’s note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. Talking to your doctor before beginning a new fitness, nutritional, and/or supplement routine is always a good idea.
GLP-1 in the Human Body
DeLauer clarifies that while he doesn’t advocate using Ozempic solely for weight loss, its emergence opens up fascinating avenues for studying human metabolism.
When GLP-1 is naturally produced by consuming foods rich in fiber, and protein, it remains active for only a few minutes because the body releases an enzyme called dipeptidyl peptidase-4 (DPP-4), which disables GLP-1 by removing two peptides from its chains.
How GLP-1 Affects The Brain
Before exploring how to maintain GLP-1 activity, let’s first understand how this hormone functions.
A Diabetes study examined the effects of a GLP-1 agonist on individuals with diabetes, including some who were obese. (3) The study found that the participants’ brains responded differently to images of food compared to those in the placebo group, suggesting that GLP-1 influences appetite, glucose metabolism, and brain activity.
This finding is promising in the context of neuroplasticity and the human capacity to reshape habits and behaviors.
People who are really dealing with obesity might actually benefit from changing their brain and how they look at food.
—Thomas DeLauer
Foods That Stimulate GLP-1
Protein and fiber are among the most potent dietary triggers for GLP-1 production. To naturally boost GLP-1 levels, consider the following strategies:
- Eat protein and fiber.
- Use allulose as a sweetener or as a supplement.
- Consume soluble fibers.
Glucomin fiber, like shirataki noodles, has a huge effect. Pay attention to that. Even [foods] high prebiotic fiber [should] have a powerful effect.
—Thomas DeLauer
Peptides are delicate molecules with a lifespan of one to two minutes. The enzyme DPP-4 limits its activity, inhibiting the GLP-1 hormone and preventing it from performing its function.
Foods That Improve GLP-1 Levels and Longevity
Recent studies have identified specific foods that can enhance the stability and longevity of GLP-1 in the body:
- Sacha inchi seeds contain proteins that release 10 distinct peptides capable of inhibiting DPP-4. (4)
- Malvidin in citrus, such as orange peels, also strongly inhibits DPP-4. (5)(6)
- Grapes with seed, grape seed extracts, and grape seed oil.
- Mollusks like clams, oysters, and mussels.
- Eggs.
- Curcumin from turmeric inhibits DPP-4. (7)
DeLauer suggests incorporating foods like curcumin into meals to enhance satiety rather than taking medications like Ozempic. He recommends blending curcumin, fiber, allulose, and protein into a shake for DPP-4 inhibition and better appetite control.
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References
- Hansen, T. T., Andersen, S. V., Astrup, A., Blundell, J., & Sjödin, A. (2019). Is reducing appetite beneficial for body weight management in the context of overweight and obesity? A systematic review and meta-analysis from clinical trials assessing body weight management after exposure to satiety enhancing and/or hunger reducing products. Obesity reviews : an official journal of the International Association for the Study of Obesity, 20(7), 983–997. https://doi.org/10.1111/obr.12854
- Shah, M., & Vella, A. (2014). Effects of GLP-1 on appetite and weight. Reviews in endocrine & metabolic disorders, 15(3), 181–187. https://doi.org/10.1007/s11154-014-9289-5
- van Bloemendaal, L., IJzerman, R. G., Ten Kulve, J. S., Barkhof, F., Konrad, R. J., Drent, M. L., Veltman, D. J., & Diamant, M. (2014). GLP-1 receptor activation modulates appetite- and reward-related brain areas in humans. Diabetes, 63(12), 4186–4196. https://doi.org/10.2337/db14-0849
- Zhang, A., Wang, K., Liu, X., & Zhang, X. (2023). Isolation and identification of dipeptidyl peptidase-IV inhibitory peptides from Sacha inchi meal. Journal of the science of food and agriculture, 103(6), 2926–2938. https://doi.org/10.1002/jsfa.12464
- Merecz-Sadowska, A., Sitarek, P., Kowalczyk, T., Zajdel, K., Jęcek, M., Nowak, P., & Zajdel, R. (2023). Food Anthocyanins: Malvidin and Its Glycosides as Promising Antioxidant and Anti-Inflammatory Agents with Potential Health Benefits. Nutrients, 15(13), 3016. https://doi.org/10.3390/nu15133016
- Fan, J., Johnson, M. H., Lila, M. A., Yousef, G., & de Mejia, E. G. (2013). Berry and Citrus Phenolic Compounds Inhibit Dipeptidyl Peptidase IV: Implications in Diabetes Management. Evidence-based complementary and alternative medicine : eCAM, 2013, 479505. https://doi.org/10.1155/2013/479505
- Cao, W., Chen, X., Chin, Y., Zheng, J., Lim, P. E., Xue, C., & Tang, Q. (2022). Identification of curcumin as a potential α-glucosidase and dipeptidyl-peptidase 4 inhibitor: Molecular docking study, in vitro and in vivo biological evaluation. Journal of food biochemistry, 46(3), e13686. https://doi.org/10.1111/jfbc.13686
Featured image via Shutterstock/Jarvna
