Glucagon-like peptide-1 (GLP-1) agonists are medications used to help individuals with Type 2 Diabetes (T2DM) and obesity. These medications work by mimicking the actions of a natural hormone called GLP-1. This hormone helps control blood sugar, appetite, and metabolism. Despite the benefits GLP-1 agonists offer, they are not a complete solution to managing these conditions.
For these medications to be most effective, they need to be paired with a healthy diet.

This article explores why a balanced diet is important for people using GLP-1 agonists, the impact of diet on treatment outcomes, and how to be smart when grocery shopping for a healthy diet while taking these medications.

Understanding GLP-1 Agonists and How They Work

Before delving into the importance of a healthy diet, it's vital to understand how GLP-1 agonists work. The natural GLP-1 hormone is secreted by the intestines and has several jobs. These include:

1. Releases Insulin: GLP-1 helps the body release insulin when blood sugar levels go up. Insulin helps the body use sugar for energy.

2. Stops Glucagon: GLP-1 inhibits glucagon, a hormone that raises blood sugar, helping to prevent spikes.

3. Slows Digestion: By slowing down the rate food leaves the stomach, GLP-1 helps reduce how fast glucose is absorbed into the bloodstream, which reduces blood sugar spikes after eating.

4. Makes You Feel Full: GLP-1 helps promote feelings of fullness, which can help you eat less.

GLP-1 agonists, such as semaglutide (Ozempic) and liraglutide (Victoza), copy these natural processes. They bind GLP-1 receptors, stimulating insulin release, reducing glucagon secretion, and promoting fullness, all of which help regulate blood sugar and support weight loss.

Why a Healthy Diet is Key While Taking GLP-1 Agonists

GLP-1 agonists help manage Type 2 diabetes and obesity, but are not a magic bullet. They work best when paired with a healthy diet. Here’s why:

Better Blood Sugar Control

While GLP-1 agonists significantly improve blood sugar control, a healthy, balanced diet makes them work even better. Eating foods like whole grains, vegetables, and beans helps keep blood sugar steady.

On the other hand, eating too many processed foods, sugary snacks, and refined carbohydrates can hinder the effectiveness of GLP-1 medications. These foods tend to cause rapid spikes in blood sugar and may increase insulin resistance, making it more challenging to manage blood sugar levels.

Supports Healthy, Maintainable Weight Loss

A key benefit of GLP-1 agonists is their ability to help with weight loss. By reducing hunger it helps people eat fewer calories. However, weight loss is most effective (and healthier) when combined with a nutrient-dense diet. Lean proteins, vegetables, healthy fats, and whole grains can help individuals lose weight in a sustainable way without sacrificing essential nutrients.

It is essential to maintain a balanced intake of vitamins, minerals, and proteins, especially since GLP-1 medications may reduce appetite. Nutrient deficiencies can result from poor food choices, which could hinder overall health, including strong bones, immune health, maintaining strength, and more.

Improves Metabolic Health

A healthy diet not only supports weight loss and blood sugar control, but it also promotes better metabolic health. People with Type 2 diabetes often experience issues such as high blood pressure, high cholesterol, and fatty liver disease. Eating a balanced diet can help lower these risks.

Omega-3 fatty acids found in fatty fish, nuts, and seeds help improve lipid profiles, while fiber-rich foods like beans and whole grains support healthy digestion and lower cholesterol. This approach complements the effects of GLP-1 agonists and improves long-term metabolic health.

Helps with Side Effects

GLP-1 agonists are known to cause side effects like nausea, vomiting, and diarrhea, particularly in the early stages of treatment. These effects occur due to the delayed gastric emptying caused by GLP-1 agonists. A diet that is lower in fats and high in fiber can help ease these side effects. Smaller, more frequent meals and staying hydrated can reduce discomfort.

Additionally, opting for easily digestible foods, such as cooked vegetables, lean proteins, and low-fat dairy products, may be better tolerated during the initial phases of treatment. Proper diet adjustments can ease the transition to GLP-1 therapy and reduce the risk of gastrointestinal issues.

Better Long-Term Health

In the long term, adopting a healthy diet can improve the effectiveness of GLP-1 agonists, enhancing blood sugar control, reducing the risk of heart disease and kidney failure, and promoting overall health. For example, following a heart-healthy diet like the Mediterranean diet, which is rich in fruits, vegetables, whole grains, lean proteins, and healthy fats, can improve both blood sugar management and cardiovascular health. These lifestyle changes complement the effects of GLP-1 agonists, leading to better health outcomes and reducing the long-term risks associated with Type 2 diabetes and obesity.

Don’t Fall For GLP-1 Traps When Grocery Shopping

As GLP-1 agonists become increasingly popular, food companies have begun to target this growing market with products marketed as “GLP-1 friendly.” However, not all these products are as healthy as they claim to be, and the marketing strategies used by these companies deserve scrutiny.

Marketing Tricks

Companies recognize the opportunities in the GLP-1 market and are focusing on addressing specific issues faced by users of these medications, such as muscle loss, gastrointestinal discomfort, and dehydration. For instance, a company may market soy, pea, and wheat protein to help maintain muscle mass or low-calorie sweeteners and coconut water to help prevent dehydration.

This is more about capitalizing on a trend than providing solutions supported by scientific evidence. Drinking water is the best remedy for dehydration, not processed drinks with artificial, unhealthy ingredients. But food companies are trying to convince consumers to buy their products as a convenient alternative and believe it is a necessity, which it is not.

Not All “GLP-1 Friendly” Foods Are Healthy

Companies are coming up with new brands to market as food for GLP-1 users. However, these products are far from healthy. Many of these products lack whole grains, contain processed meats, and are high in saturated fats and salt. Despite these drawbacks, the product is still labeled as GLP-1 friendly.

Marketing tactics can be misleading, and the nutritional content of these foods does not always align with the health goals of GLP-1 users. These foods may not help with weight loss or blood sugar control, so be careful when choosing these products.

Fiber and Protein Claims

Another marketing trend involves adding fiber to products designed for GLP-1 users. For instance, some GLP-1 friendly marketed foods contain modified wheat starch increases fiber in processed foods. However, processed fibers are not as effective in improving regularity or digestion as whole foods rich in intact fiber, such as fruits, vegetables, and whole grains. Additionally, some products boast higher protein content to prevent muscle loss, but it remains unclear if this extra protein is truly beneficial for GLP-1 users, as the evidence for its effectiveness in preventing muscle loss is inconclusive.

High-Calorie Foods

A prime example of misleading marketing is high-calorie GLP-1 smoothies, like those at smoothie stores. Some of these smoothies contain as many as 900 calories, which could easily hinder weight loss efforts. GLP-1 medications help with weight loss by making it easier to cut calories, but a smoothie with almost a full day’s worth of calories might be counterproductive. These products may be marketed as supporting a GLP-1 routine, but they are not necessarily aligned with the goals of those trying to lose weight.

Building a Healthy Diet with GLP-1s

A healthy diet shouldn’t look different whether you are on GLP-1s or not. It should support your health goals and leave you feeling good overall. Here are some tips for building the best diet while on these medications for long-term success:

• Focus on Whole Foods. Choose whole foods over processed options. Fresh fruits, vegetables, salads, and lean proteins provide more nutrients and are more satisfying than a shake, bar, or processed snack.

• Aim for Balance. Each meal should include a mix of healthy carbs, proteins, and fats. Carbohydrates will provide energy and fiber to help with blood sugar control, better digestion, and a balanced mood. Protein helps to maintain muscle and promote fullness. Healthy fats in small amounts, such as avocado, nuts, seeds, and olive oil, promote heart health.

• Stay Hydrated. Drink plenty of water throughout the day to help your digestion and reduce side effects like nausea and constipation.

• Eat Regular Meals. Skipping meals can cause your blood sugar to drop too low and can also increase the likelihood of not getting adequate vitamins and minerals throughout the day.

• Limit Processed Foods. Eating too many processed foods and sugary items is not healthy for anyone, especially for those who are eating very little. It will not help meet the basic needs of the body for vitamins, minerals, fiber, and protein.

Bottom Line

GLP-1 agonists have a place in medicine as treatment for Type 2 diabetes and obesity, offering benefits in blood sugar control and weight loss. However, for optimal results, these medications should be used in conjunction with a healthy, balanced diet for overall metabolic health. A diet rich in nutrient-dense foods, such as vegetables, lean proteins, and whole grains, can help individuals manage their condition, improve their metabolic health, and support long-term well-being.

At the same time, food companies are capitalizing on the GLP-1 trend by marketing products as GLP-1 friendly. However, consumers should be cautious and critical of these claims, as many products are not as healthy as they appear. High-calorie, processed foods may undermine the goals of weight loss and metabolic health, and misleading marketing may obscure the need for whole, nutrient-rich foods.

Seattle Sutton's Healthy Eating can support individuals taking GLP-1 agonists by providing balanced, portion-controlled meals that are rich in nutrient-dense foods, which help optimize blood sugar control, support weight loss, and improve overall metabolic health. The meal plans focus on fresh, whole ingredients such as lean proteins, vegetables, and whole grains, making it easier for people to adhere to a healthy diet that complements the effects of GLP-1 medications.

By offering convenient, nutritious options, Seattle Sutton’s Healthy Eating helps reduce the risks of complications associated with diabetes and obesity, ensuring that diet remains a key pillar of effective treatment. In addition, they can help set people up for long-term success by learning portion control, balanced eating, and basic nutrition.