Nutrition on GLP-1s: Protein, Fiber & Daily Basics
A healthy diet is key to a healthy body. This is true for everyone, but it’s especially true if you’re using GLP-1s, which many people have turned to for health concerns such as type 2 diabetes and obesity.
GLP-1 medications have changed the conversation around weight management and metabolic health for many people. But as appetite decreases, so does the opportunity to take in enough of the nutrients the body needs, including protein, fiber, and key vitamins and minerals. This issue is highlighted in the study “Application of nutrition interventions with GLP-1 based therapies: A narrative review of the challenges and solutions”.
The University of Colorado, through its not-for-profit, UCHealth, also discusses this problem in its article “Many people using GLP-1 weight loss drugs may not be eating enough nutritious food”. They also highlight a few key steps you should take to minimize the impact of GLP-1s on your nutrition.
Getting the right nutrition into smaller portions takes a little more thought. Here are the key areas worth focusing on.
Recommendation 1: Focus on Protein
If you’re struggling to get enough protein in, consider a high-protein shake to help hit your daily protein goals. Protein is also an important source of energy, particularly when your other sources of energy are running low. This is why it’s important to be aware of this on your GLP-1 journey and supplement with additional sources as necessary.
Recommendation 2: Ensure You’re Meeting Your Minimum Fiber Requirements
The article highlights the important role fiber (a part of many of the healthiest fruits and vegetables) plays in gut health. Firstly, it can work as a prebiotic that nourishes important bacteria in the gastrointestinal system. Secondly, fiber is important for healthy gut motility and regularity, which can sometimes be a problem when you’re taking GLP-1s.
Recommendation 3: Hydrate Regularly
Christen and Cahoon both recommend drinking enough water or sugar-free drinks to help reduce constipation and nausea, two of the common side effects of GLP-1s. This recommendation is also important because GLP-1s not only affect your desire to eat but also how your body interprets thirst. To avoid this problem, it’s recommended that you drink approximately eight to 10 glasses of water or sugar-free beverages a day.
Recommendation 4: Eat Small Meals More Frequently
GLP-1s change the timing of your digestive system, as they cause food to stay in the stomach longer than it normally would. While this helps you feel full for longer and has a positive effect on your blood sugar, it also affects how you eat, specifically regarding the size and timing of your meals.
If you’re someone who is used to two or three large meals a day, you’ll need to reduce the size of your meals to avoid bloating and other stomach issues. You will also need to figure out how to support these meals with additional smaller meals or other sources of nutrition, such as healthy snacks. You might also want to consider additional supplementation to help you meet your dietary needs, such as the fruit and vegetable capsules blend.
Similar Recommendations for Addressing Nutritional Needs While on Glp-1’s
The University of Rochester Medicine supports many of the recommendations above in their article “Why Nutrition Counseling is Vital with GLP-1 Medication”. When it comes to nutrition, their key findings include:
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Increasing your protein consumption to between 80 and 100 grams every day
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Ensuring sufficient hydration since GLP-1s reduce the sensation of thirstiness
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Maintaining balanced nutrition can help address potential deficiencies and side effects
Your GLP-1 Nutrition Support Wellness Plan
While GLP-1s may change your relationship to food, your body still needs the same level of nutrition to stay healthy. Looking at what you eat becomes more important than ever. Selecting dense nutrient foods and supplementing wisely is a good approach. Juice Plus+ products, such as our Fruit, Vegetable, Berry & Omega Blend Capsules, can help maintain the nutritional balance your body needs. Explore the full range of plant-based Juice Plus+ products to see which could help you address your GLP-1 dietary needs.
Content is for informational purposes only and not a substitute for professional advice. Juice Plus products are not intended to diagnose, treat, cure, or prevent any disease.
Frequently asked questions
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