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From Ozempic to Your Kitchen—How Buckwheat and Other Foods Boost Your Body's GLP-1.

July 7, 2024

Imagine having a natural, built-in appetite suppressant that not only helps you manage your weight but also stabilizes your blood sugar, so that you can say goodbye to those mid-afternoon energy crashes and late-night snack cravings. 

Sounds too good to be true? 

Well, it's not. 

Your body already produces this “miracle molecule” called GLP-1 (Glucagon-Like Peptide-1), and with the right diet and lifestyle choices, you can boost its production naturally. 

Let's dive into the world of GLP-1 and discover how foods like Himalayan Tartary Buckwheat can be your secret weapon for weight management, glucose control,  and overall health.

The Appetite “Whisperer”—GLP-1 in Action

You've probably heard that Ozempic and similar drugs have taken the weight loss world by storm. These medications work by delivering a molecule that mimics GLP-1, a natural hormone in your body. 

GLP-1 plays a crucial role in appetite control and blood sugar regulation, acting as a versatile helper in your digestive system. It slows digestion, signals fullness to your brain, manages blood glucose levels, and increases feelings of satisfaction after meals.¹

Actually, GLP-1 is “always on duty”—your gut and pancreas make it in small quantities. But when you sit down for a meal, its levels shoot up and it springs into action.

Researchers have found that GLP-1 is like a cheerleader for insulin, another important hormone in your body. It helps insulin work better and encourages your body to produce more of it. Insulin is crucial for managing your blood sugar levels, which is why scientists got excited about GLP-1 as a potential ally in the fight against type 2 diabetes.¹

By mimicking GLP-1, medications like Ozempic essentially trick your body into feeling full and better regulating blood sugar levels. This mechanism makes them powerful tools for weight management and metabolic health, as they tap into the body's natural processes for controlling appetite and maintaining stable blood sugar levels.

And here's the exciting part: you don't need a prescription to harness the power of GLP-1. Adding certain foods to your diet can naturally stimulate increased production of GLP-1 in your gastrointestinal tract.

The Unsung Hero of GLP-1 Production

While many foods can help increase GLP-1 levels, Himalayan Tartary Buckwheat deserves a special spotlight. This “ancient grain” (technically it’s a seed, not a grain) is a nutritional powerhouse that can supercharge your body's GLP-1 production.² Rich in fiber and protein, Himalayan Tartary Buckwheat provides a boost for GLP-1 stimulation.

When you consume Himalayan Tartary Buckwheat, its high fiber content slows down your digestion, allowing for a prolonged release of nutrients into your intestines. This extended nutrient exposure triggers a sustained production of GLP-1, helping you feel fuller for longer. 

The protein in buckwheat further enhances GLP-1 secretion, making it an ideal food for those looking to manage their appetite and weight naturally.³

Himalayan Tartary Buckwheat isn't just about GLP-1. It's also packed with antioxidants, particularly rutin, which has been shown to improve blood sugar control and reduce inflammation. This makes it an excellent choice for overall health, not just weight management.⁴ 

The Science Behind Sprout Powder: Dr. Bland's Breakthrough

The Himalayan Tartary Buckwheat Sprout Powder was developed by my friend Dr. Jeffrey Bland—who’s best known as the Father of Functional Medicine. 

Dr. Bland's team unlocked the secrets of Himalayan Tartary Buckwheat sprouts. Through meticulous research, they pinpointed the optimal harvest window, revealing when these nutrient-rich wonders reach their peak flavonoid and anthroquinone content.⁵  

(Flavonoids are a type of polyphenol compounds with antioxidant, antitumor, antihypertensive, and anti-inflammatory activities. Anthroquinones are known for their antioxidant, antibacterial, and antifungal properties.) 

Their breakthrough findings revealed when exposed to small doses of UV-B rays and harvested at 3-days-old, these humble sprouts transform into nutritional dynamos packed with health-boosting compounds.⁵ 

So what are the real-life implications of consuming this sprout powder? 

Dr. Bland says: “We have been getting fabulous feedback from people using our Himalayan Tartary Buckwheat Sprout Powder about the impact it has on the blood sugar and inflammation symptoms.” 

Beyond Buckwheat: Other GLP-1 Boosting Foods

While Himalayan Tartary Buckwheat is hands down the star player, it's not the only food that can help increase your body's GLP-1 production. Here are some other dietary champions:

Bitter foods stimulate taste receptors in the gut, which play an important role in the release of GLP-1.⁶ When these receptors are activated by bitter compounds, they tell the enteroendocrine cells to make more GLP-1. 

This cascade of events leads to improved blood sugar control, enhanced insulin regulation, and increased feelings of fullness, ultimately helping to curb hunger and support metabolic health. 

Bitter foods include arugula, dark leafy greens, bitter melon, green tea, yerba mate, coffee, dark chocolate, and many others.

Fiber-rich foods are particularly nourishing to your gut microbiome. Fiber ingested from fruits, vegetables, legumes, and whole grains remains undigested until it reaches your colon, where it serves as food for your gut microbiome. As the beneficial bacteria in your colon break down the fiber, they produce short-chain fatty acids. These molecules act as signals, prompting the release of GLP-1.¹ 

Some examples of foods high in fiber that have been shown to increase GLP-1 include sunchokes, apples, onions, and others. 

Polyphenol-rich foods work their magic in two ways—first, they nudge the cells that produce GLP-1 in your gut to make more of this molecule. And second, they’re like gourmet meals for your good gut bacteria—when they're well-fed and happy, they return the favor by helping boost GLP-1. So it’s like a team effort between polyphenols, your gut cells, and your gut bacteria, all working together to manage your blood sugar better. 

Polyphenol-rich foods are easy to spot—they’re brightly colored. Specific examples include berries, broccoli, ginger, red cabbage, bell peppers, spinach, and others. 

This isn’t to suggest that eating these foods will give you the same effect as GLP-1 drugs. After all, the medications provide supraphysiological doses. 

But by emphasizing foods that naturally stimulate greater production of GLP-1, you gain another way to use food to your advantage in optimizing your health. It's a way to point as many factors in your favor as possible. 

Importantly, it's not about eating one of these foods once a while, but rather consistently stacking lots of these foods into your diet each and every day.

The Power of Lifestyle Choices

While diet plays a crucial role in boosting GLP-1, other lifestyle factors can also make a significant impact:

Regular exercise: Both aerobic and resistance training have been shown to enhance GLP-1 secretion.⁷ In one study, GLP-1 levels were highest about half an hour after a moderate cycling session in young (~21 years old) and healthy endurance-trained males.⁸ In another study, GLP-1 levels were also increased post moderate- or high-intensity exercise in healthy obese individuals.⁹ 

The observed increase in GLP-1 levels following exercise in obese individuals is particularly significant because typically GLP-1 levels are low in obesity. These findings suggest that regular physical activity could be a natural and effective way to restore GLP-1 function, potentially improving appetite regulation and metabolic health in those struggling with obesity.

Stress management: High stress levels can reduce GLP-1 production, so implementing stress-management practices (like meditation, deep breathing or yoga) can be beneficial.¹⁰

Quality sleep: Poor sleep can disrupt GLP-1 release, making it essential to prioritize good sleep hygiene.¹¹

Mindful eating: Paying attention to your food and eating slowly can enhance the GLP-1 response to meals.¹²

Putting It All Together: Your GLP-1 Boosting Plan

Ready to harness the power of GLP-1 naturally? Here's a simple plan to get you started:

1. Incorporate Himalayan Tartary Buckwheat into your diet: Try it in a porridge for breakfast, use Himalayan Tartary Buckwheat flour in baking, or add it cooked to salads and soups.

2. To elevate your nutrition further, add Himalayan Tartary Buckwheat Sprout Powder into your morning smoothie, stir it into yogurt, or sprinkle it on top of your favorite dishes for a nutritious boost. Plus, it’ll introduce a new dimension of flavor to your everyday meals. And that’s a big win in my book. 

3. Diversify your fiber sources: Aim for a variety of fruits, vegetables, whole grains, and legumes throughout the day.

4. Include lean proteins and healthy fats in your meals: This combination will help maximize GLP-1 production and keep you satisfied.

5. Stay active: Aim for at least 150 minutes of moderate-intensity exercise per week.

6. Prioritize sleep and stress management: Establish a consistent sleep schedule (go to bed and wake up at the same time every day) and find stress-reduction techniques that work for you (try meditating every evening for 10 minutes before bedtime).

7. Practice mindful eating: Take time to enjoy your meals without distractions (that means putting your phone away while you eat), chewing slowly and savoring each bite.

By making these changes, you're not just boosting your GLP-1—you're investing in your overall health and well-being. Remember, while the results may not be as dramatic as those from medications like Ozempic, this natural approach offers sustainable, side-effect-free benefits. What's more, if you do use a medication, making these changes along with it will help you ensure they stick over time. 

References.

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2. Stringer DM, Taylor CG, Appah P, Blewett H, Zahradka P. Consumption of buckwheat modulates the post-prandial response of selected gastrointestinal satiety hormones in individuals with type 2 diabetes mellitus. Metabolism. 2013 Jul;62(7):1021-31. doi: 10.1016/j.metabol.2013.01.021. Epub 2013 Feb 26. PMID: 23485142.

3. Neacsu M, Vaughan NJ, Multari S, Haljas E, Scobbie L, Duncan GJ, Cantlay L, Fyfe C, Anderson S, Horgan G, Johnstone AM, Russell WR. Hemp and buckwheat are valuable sources of dietary amino acids, beneficially modulating gastrointestinal hormones and promoting satiety in healthy volunteers. Eur J Nutr. 2022 Mar;61(2):1057-1072. doi: 10.1007/s00394-021-02711-z. Epub 2021 Oct 30. PMID: 34716790; PMCID: PMC8854285.

4. Nishimura I, Ohkawara T, Sato Y, et al. Effectiveness of rutin-rich Tartary buckwheat (Fagopyrum tataricum Gaertn.) ‘Manten-Kirari’ in body weight reduction related to its antioxidant properties: A randomised, double-blind, placebo-controlled study. J Funct Foods. 2016;26:460-469. doi:10.1016/j.jff.2016.07.006.

5. Yang G, Qian Y, Chen Y, et al. Profiling of polyphenols for in-depth understanding of Tartary buckwheat sprouts: Correlation between cultivars and active components, dynamic changes and the effects of ultraviolet B stress. Food Chem X. 2022;14:100295. doi:10.1016/j.fochx.2022.100295.

6. Chou WL. Therapeutic potential of targeting intestinal bitter taste receptors in diabetes associated with dyslipidemia. Pharmacol Res. 2021 Aug;170:105693. doi: 10.1016/j.phrs.2021.105693. Epub 2021 May 26. PMID: 34048925.

7. Hamasaki H. Exercise and glucagon-like peptide-1: Does exercise potentiate the effect of treatment? World J Diabetes. 2018 Aug 15;9(8):138-140. doi: 10.4239/wjd.v9.i8.138. PMID: 30147850; PMCID: PMC6107470.

8. Holliday A, Blannin A. Appetite, food intake and gut hormone responses to intense aerobic exercise of different duration. J Endocrinol. 2017 Dec;235(3):193-205. doi: 10.1530/JOE-16-0570. Epub 2017 Sep 4. PMID: 28870887.

9. Martins C, Stensvold D, Finlayson G, Holst J, Wisloff U, Kulseng B, Morgan L, King NA. Effect of moderate- and high-intensity acute exercise on appetite in obese individuals. Med Sci Sports Exerc. 2015 Jan;47(1):40-8. doi: 10.1249/MSS.0000000000000372. PMID: 24824772.

10. Schernthaner-Reiter MH, Wolf P, Vila G, Luger A. The Interaction of Insulin and Pituitary Hormone Syndromes. Front Endocrinol (Lausanne). 2021 Apr 28;12:626427. doi: 10.3389/fendo.2021.626427. PMID: 33995272; PMCID: PMC8113952.

11. Reutrakul S, Sumritsopak R, Saetung S, Chanprasertyothin S, Anothaisintawee T. The relationship between sleep and glucagon-like peptide 1 in patients with abnormal glucose tolerance. J Sleep Res. 2017 Dec;26(6):756-763. doi: 10.1111/jsr.12552. Epub 2017 May 31. PMID: 28560837.
    
    
12.  Kokkinos A, le Roux CW, Alexiadou K, Tentolouris N, Vincent RP, Kyriaki D, Perrea D, Ghatei MA, Bloom SR, Katsilambros N. Eating slowly increases the postprandial response of the anorexigenic gut hormones, peptide YY and glucagon-like peptide-1. J Clin Endocrinol Metab. 2010 Jan;95(1):333-7. doi: 10.1210/jc.2009-1018. Epub 2009 Oct 29. PMID: 19875483.