The top 10 foods to eat when taking GLP-1 medications

If you have diabetes or have been treated for obesity, you might know about GLP-1 agonists. These drugs, like semaglutide and tirzepatide, help control blood sugar and support weight loss. They slow down how fast food leaves the stomach, which helps prevent blood sugar spikes. They also help the body release insulin after meals and reduce glucagon, a hormone that raises blood sugar. These drugs can also change your appetite by making you feel full longer and reducing hunger. This can affect how much you eat and what you crave. Because of this, it’s important to eat a balanced diet. Eating the right foods helps your body stay strong and healthy. These medications work best when paired with good eating habits. Making smart food choices helps you get the nutrients you need while managing diabetes or obesity.

What makes a good food choice on GLP-1 medications?

These medications are used for different reasons, so there isn’t one diet that works for everyone. Your doctor or dietitian can give you the best nutrition advice for your needs. Many people feel less hungry while taking these medications, so it’s important to eat foods that are rich in nutrients. Getting enough vitamins, minerals, protein, and fiber helps keep your body strong and healthy. A balanced diet helps you feel good and get the nutrients you need. Since you may eat less, every meal should be nutritious. Choosing the right foods gives you energy and supports your health. If you’re not sure what to eat, we can help. Here are 10 nutrient-dense foods to add to your diet while taking these medications.

1.Whole Grains

Whole grains like quinoa, brown rice, barley, and oats are important for a healthy diet. They are high in fiber, vitamins, and minerals like magnesium, phosphorus, and B vitamins. These nutrients help support overall health. Among these grains, oats are especially nutritious. They are packed with fiber, vitamins, and minerals that benefit the body. Oats contain beta-glucan, a type of soluble fiber with many health benefits. Research shows that beta-glucan helps good gut bacteria grow while reducing harmful bacteria. This supports better digestion and overall gut health. Adding whole grains, especially oats, to your diet can improve well-being. They provide lasting energy and important nutrients that keep your body strong.

2.Berries

Berries like strawberries, raspberries, and blueberries are packed with nutrients. They are rich in fiber, polyphenols, vitamins, and minerals. These fruits are easy to add to meals, whether in breakfast dishes or as a snack. Berries are also full of antioxidants, which help protect the body. They are a great source of vitamin C, with just 100g providing about 10% of your daily needs. You may have heard that vitamin C helps when you have a cold or flu. That’s because it plays a key role in immune defense. It helps the body produce white blood cells, which fight bacteria and viruses. Eating berries regularly can support your immune system and overall health.

3.Leafy Greens

Leafy greens like spinach, kale, and Swiss chard are excellent choices for those using GLP-1 medications. These vegetables provide a rich source of essential vitamins and minerals that support overall well-being. They contain high amounts of vitamins A, C, and K, which play vital roles in immune function, skin health, and bone strength. Vitamin A helps the body fight infections, while vitamin C boosts the immune system and aids in healing. Vitamin K supports proper blood clotting and bone density. Leafy greens are also packed with antioxidants that help protect cells from damage. Their high fiber content promotes healthy digestion and can help keep you feeling full for longer. These versatile greens can be easily added to meals. You can toss them into salads for extra crunch and flavor. Blending them into smoothies is another great way to enjoy their benefits. Including leafy greens in your diet is a simple way to improve nutrition and overall health.

4.Nuts & Seeds

Nuts and seeds are a great part of a healthy diet. They are full of vitamins, minerals, and fiber that help keep your body strong. Different kinds, like almonds, cashews, pumpkin seeds, and sunflower seeds, have their own benefits. They can help your immune system and make digestion better. Nuts and seeds also have healthy fats that are good for your heart. They give you protein, which helps your body grow and repair itself. Brazil nuts are extra special because they have selenium. Selenium is an antioxidant that protects your cells from damage. It also helps your immune system work well. Eating nuts and seeds can give you more energy. They are easy to add to your meals or snacks. You can sprinkle them on salads, mix them into yogurt, or just eat them plain. Adding them to your diet is an easy way to stay healthy.

5.Legumes

Legumes like beans, peas, and lentils are healthy and filling. They have protein and fiber, which help keep you full and support digestion. They also have healthy fats, carbohydrates, and important minerals your body needs. Legumes are easy to add to meals. You can put them in soups, salads, or eat them as a side dish. They are also good for your heart. Studies show they can help lower cholesterol and blood pressure, which may reduce the risk of heart disease. Legumes are a great source of plant protein, making them a good choice for vegetarians. They also give your body energy and help with muscle repair. You can cook them in many ways, making them easy to enjoy. Eating legumes often is a simple way to stay healthy and strong.

6.Dairy

Dairy products like cottage cheese and Greek yogurt are great sources of protein. They also have important minerals like calcium and potassium. Calcium helps keep bones strong and healthy. Potassium helps control fluid balance and supports muscle movement. Eating dairy can be an easy way to get these nutrients. Cottage cheese and yogurt can be eaten in many ways. You can add fruits, nuts, or seeds to make them even healthier. They are great for breakfast, snacks, or even a light meal. Greek yogurt is thick and creamy, making it a tasty option. Cottage cheese is soft and can be paired with both sweet and savory foods. Both are easy to digest and keep you feeling full longer. Including dairy in your diet is a simple way to get more protein. It also helps support bone and muscle health.

7.Lean protein

Lean proteins like poultry, tofu, and fish are great sources of complete protein. Complete proteins have all nine essential amino acids your body needs. These foods also give you important nutrients like iron. Iron helps carry oxygen through your body, keeping you energized. For example, just half a cup of firm tofu has 3 mg of iron. Eating enough iron-rich foods can help prevent tiredness and weakness. Poultry, like chicken and turkey, is low in fat and high in protein. Fish is also packed with protein and healthy fats that support heart health. Tofu is a great plant-based option that is both nutritious and versatile. You can add it to stir-fries, salads, or soups for extra protein. Lean proteins help with muscle growth and repair. They also keep you feeling full longer. Including them in your meals is an easy way to stay healthy.

8.Cruciferous vegetables

Cruciferous vegetables, like broccoli and Brussels sprouts, are very healthy. They have lots of vitamins, minerals, and other good nutrients. These vegetables give your body important vitamins like vitamin C, which helps your immune system. They also have vitamin K, which keeps your bones strong. Cruciferous vegetables have fiber, which helps with digestion. They also have antioxidants, which protect your body from harm. Some people say these vegetables can help lower inflammation. They may also help reduce the risk of some diseases. They have folate, which helps your cells grow. These vegetables also help your body get rid of toxins. They are low in calories but full of nutrients. This makes them a great food to eat often. Eating different cruciferous vegetables can be very good for your health.

9.Ginger

A common side effect of these medicines is nausea. This can make eating hard. Choosing gentle foods can help. Ginger tea can calm your stomach. Ginger ale may also help. Bland foods are easier to eat. Plain crackers are a good choice. Toast is also gentle on the stomach. Eating small meals may help. Avoid greasy or spicy foods. Cold foods might be better than hot ones. Drinking water or herbal tea can keep you hydrated. Peppermint may help with nausea too. Resting after eating can be good. Eating slowly makes digestion easier. Deep breathing or fresh air may help. The right foods and habits can make nausea easier to handle.

10.Other complex carbs

Foods with complex carbohydrates include grains like barley and starchy vegetables like sweet potatoes. These foods have more fiber, which makes them digest slowly. This helps your body absorb sugar more gradually and prevents sudden spikes. Unlike simple carbs, they provide steady energy over time. Whole grains like oats and brown rice are also good sources of complex carbs. Beans and lentils are rich in these healthy carbohydrates too. These foods help keep blood sugar levels stable and support overall health. They also help you feel full for a longer time, which can prevent overeating. Slow digestion is beneficial for energy balance and better metabolism. Choosing complex carbs over processed ones is a healthier option. They contain important nutrients that improve overall nutrition. Adding them to meals can make your diet more balanced and nourishing. Eating a variety of complex carbs can help maintain good energy levels. They are an important part of a healthy diet and provide long-lasting benefits.