GLP-1: a hormone that may suppress appetite

Obesity · Diabetes
Eléonore de Maurissens
Reading time: 3 minutes
GLP-1: een hormoon dat de eetlust mogelijk kan onderdrukken

Are you familiar with glucagon-like peptide-1, or GLP-1? This hormone, produced in the gut, plays a key role in carbohydrate metabolism and the regulation of blood sugar levels and appetite. GLP-1, the foundation of type 2 diabetes treatment, is also an ally in the fight against hunger.


When you eat a meal, hormones called ‘incretins’ are released in the gut. The presence of nutrients in the digestive tract stimulates the release of specifically glucagon-like peptide-1, or GLP-1. The properties of this hormone make it a key player not only in regulating blood sugar levels but also in weight management and preventing hunger. That is why pharmacological research into obesity and type 2 diabetes (in which patients have reduced GLP-1 secretion)1,2,3 has focused heavily on its potential positive effects.

Glucagon-like peptide-1 or GLP-1 helps regulate feelings of fullness and calorie intake

Blood glucose and appetite control: the key functions of GLP-1

The release of the hormone GLP-1 in the small intestine after food intake has four main functions.

  1. Stimulating insulin secretion: GLP-1 facilitates the release of insulin by the pancreas. This gland helps regulate blood sugar levels after a meal by interacting with the sugar (glucose) in the blood, converting it directly into energy or storing it (in the form of glycogen) for future use.
  2. Inhibiting glucagon secretion: it reduces the release of glucagon, another hormone from the pancreas, which prevents blood sugar levels from rising.
  3. Slowing gastric emptying: this hormone slows the passage of food through the stomach, which helps maintain a feeling of fullness for longer.
  4. Effect on appetite: GLP-1 acts on the brain to suppress appetite, which can assist in weight management.

In short, this hormone helps the body regulate blood sugar levels after a meal, rather than producing insulin as a direct reaction to a ‘glucose spike.’ In addition, GLP-1 slows gastric emptying and reduces appetite by acting on the brain, which helps regulate feelings of fullness and calorie intake.4,5

 

How can the production of GLP-1 be stimulated and hunger prevented?6

To stimulate GLP-1 production naturally and prevent false hunger, various dietary and lifestyle strategies can be helpful.
Eat fiber-rich foods. Such as vegetables, fruit, and whole grains, which stimulate GLP-1 production. Fiber slows the digestion and absorption of carbohydrates, which promotes the secretion of incretins and increases the feeling of fullness. Legumes, chia seeds, and oats are particularly effective.
Prioritize proteins. Meals containing proteins (lean meat, fish, eggs, dairy products, and vegetarian alternatives like tofu) stimulate the secretion of GLP-1.
Opt for fermented foods. Yogurt, kefir, and sauerkraut all contribute to a healthy gut flora. A balanced microbiota can promote the release of GLP-1 in response to food.
Check the glycemic index (GI) of foods. Prefer foods with a low glycemic index, such as non-starchy vegetables (broccoli, cabbage, celery, lettuce, green beans, etc.), legumes, and certain whole grains. This helps keep blood sugar levels stable and promotes the secretion of GLP-1.
Exercise regularly. Moderate to intense physical activity can increase insulin sensitivity and indirectly promote the production of GLP-1. Exercise helps regulate hormone levels and maintain a healthy metabolism.

 

Are you familiar with the hormone GLP-1? What are your tips for countering hunger in daily life? Share them on our Facebook and Instagram!

Scientific references

  1. Daniel J Drucker: «Mechanisms of Action and Therapeutic Application of Glucagon-like Peptide-1». Cell Metabolism, 2018 Apr 3; 27(4):740-756.
  2. Michael A Nauck, Juris J Meier: «Incretin hormones: Their role in health and disease». Diabetes Obesity and Metabolism, 2018 Feb 20; Suppl 1:5-21.
  3. AJ Scheen: «Glucagon-like peptide 1 (GLP-1), a new target in the treatment of type 2 diabetes». Rev. Med. Liège, 2007; 62 : 4 : 216-219.
  4. Daniel J Drucker, Michael A Nauck: «The incretin system: glucagon-like peptide-1 receptor agonists and dipeptidyl peptidase-4 inhibitors in type 2 diabetes». Lancet, 2006 Nov 11; 368: 1696–705.
  5. Jonatan Ising Bagger, Jens Juul Holst, Bolette Hartmann, Birgitte Andersen, Filip Krag Knop, Tina Vilsbøll: «Effect of Oxyntomodulin, Glucagon, GLP-1, and Combined Glucagon +GLP-1 Infusion on Food Intake, Appetite, and Resting Energy Expenditure». The Journal of Clinical Endocrinology & Metabolism, 2015 Dec 1, Vol. 100, Issue 12, 4541–4552, https://doi.org/10.1210/jc.2015-2335.
  6. Katie Wynne, Sarah Stanley, Steve Bloom: «The Gut and Regulation of Body Weight». The Journal of Clinical Endocrinology & Metabolism, 2004 June 1, Vol. 89, Issue 89, 2576-2582, https://doi.org/10.1210/jc.2004-0189.

Product mentioned in this article

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