Foods to Avoid While on GLP-1s

Disclaimer: The content provided by Jurni GLP is for informational purposes only and does not constitute medical advice, diagnosis, or treatment. Individual experiences with GLP-1 medications may vary. Always consult a qualified healthcare provider before making any medical decisions or starting any new treatment.

Unhealthy foods to avoid on GLP-1 medications. Pizza slices with pepperoni and green peppers in a box, next to fries and dipping sauces. Text on the box reads "Fresh and Hot."

GLP-1 medications like Ozempic®, Wegovy®, and Mounjaro® have become game-changers for individuals managing weight loss and type 2 diabetes. By helping regulate blood sugar levels, curbing appetite, and improving insulin sensitivity, they provide tangible support for those on their health journeys. But like any tool, they work best when used correctly and this includes pairing them with the right eating habits.

At Jurni GLP, we understand the complexities of balancing medication use with sustainable lifestyle adjustments. That’s why we’re here to guide you through the foods you should approach carefully, or avoid, while taking GLP-1 medications. This isn’t about restriction, it’s about empowerment through knowledge. With the right information, you’ll not only maximize the effectiveness of your treatments but also feel more in control of your wellness choices.

Why Food Choices Matter on GLP-1s

GLP-1 medications primarily act on the digestive system, reducing appetite and slowing gastric emptying. While this offers immense benefits, it also means the foods you consume can play a significant role in how effective the drug is—and how comfortable you feel while on it.

How Food Can Impact GLP-1 Effectiveness:

Blood Sugar Spikes: Certain foods may negate the blood sugar-stabilizing effects of GLP-1s by causing rapid glucose surges.
Digestive Strain: Since GLP-1s slow digestion, foods that are hard to digest or overly rich can exacerbate side effects like nausea and bloating.
Nutritional Imbalance: Relying on low-nutrient foods can make it harder to support your body’s needs while appetite suppression reduces the quantity you eat.

By making intentional food choices, you can avoid sabotaging your progress and focus on feeling your best.

Foods to Watch Out For

Below, we’ve outlined several categories of foods that can interfere with GLP-1 benefits or cause unwanted side effects. From sugary snacks to fried indulgences, being mindful of these culprits will set you up for success.

1. Sugary Foods and Drinks

Although tempting, high-sugar foods like candy, soda, pastries, and even some “healthy” drinks like smoothies often contain excessive amounts of sugar.

Why Avoid Them? These foods can spike your blood sugar levels, counteracting GLP-1’s glucose-regulating effects.
Watch For Hidden Sugars: Sauces, salad dressings, and flavored yogurts often harbor added sugar. Read labels carefully.

Swap Idea: Instead of reaching for a soda, try carbonated water with a splash of lemon or a no-sugar-added iced tea.

2. Refined Carbohydrates

White bread, white rice, and other refined carbs lack fiber and are digested quickly, leading to rapid blood sugar fluctuations.

Why Avoid Them? They may cause a quick energy boost followed by a crash, undermining weight loss and energy stability.
Better Options: Swap for whole grains like quinoa, brown rice, or farro for added fiber and sustained energy.

Creative Tip: Use cauliflower rice or spiralized vegetables as a low-carb alternative for your favorite carb-heavy dishes.

3. Fried and Fatty Foods

Whether it’s a plate of fries or deep-fried chicken, these foods are packed with unhealthy fats and are hard to digest.

Why Avoid Them? Fried foods not only slow digestion excessively but also tend to exacerbate nausea or bloating—a side effect that many GLP-1 users already struggle with.
Healthy Alternative: Bake or air fry your favorites with minimal oil for the same crispiness without the stomach upset.

Pro Tip: Equip yourself with tools like an air fryer to recreate lighter, healthier versions of your favorite comfort foods.

4. Alcohol

Alcoholic beverages can lower your blood sugar unpredictably, especially when combined with GLP-1s.

Why Avoid It? Some users experience an increased risk of hypoglycemia, particularly if they drink on an empty stomach.
Moderation is Key: If you do drink, limit it to one drink per day and opt for low-sugar options such as dry wine or spirits with soda water.

Reminder: Always consult your healthcare provider about alcohol and medication interactions tailored to your specific treatment.

5. High-Glycemic Foods

These are foods that rapidly convert to sugar in your bloodstream, causing insulin spikes. Examples include:

Potatoes (mashed, baked, or fried with skins removed).
White rice.
Processed breakfast cereals.

Simple Swaps: Replace white rice with fiber-rich alternatives like barley or bulgur. Choose lentils or squash instead of starchy potatoes.

6. Processed and Packaged Foods

Think chips, crackers, or even ready-to-eat meals. These items are often stripped of their nutritional value and loaded with sodium, added sugar, or trans fats.

Why Avoid Them? Excessive sodium and unhealthy preservatives may increase bloating and inflammation.
Healthier Snacking: Look for minimally processed snacks, such as roasted chickpeas or unsalted nuts.

Craving Control: Keep a batch of homemade energy bites or baked kale chips within reach to lessen temptation.

Practical Tips for Managing Your Diet on GLP-1s

The good news? Taking simple, manageable steps can create a big difference in how you feel and how well your GLP-1 medication works. Here’s how to approach mealtime with confidence.

1. Cook at Home More Often

Preparing your food means you get to control ingredients and portion sizes. Batch-cooking meals like veggie-packed soups or grilled protein bowls for the week can save both time and stress.

2. Experiment with Low-Glycemic Foods

Low-glycemic foods sustain energy by releasing glucose more gradually. Examples include:

Sweet potatoes (roasted or air fried with the skin).
Whole fruits like berries or green apples (instead of fruit juices).
Vegetables like broccoli, leafy greens, and bell peppers.

3. Stay Hydrated

Hydration is critical, especially with side effects like nausea or fullness. Herbal teas, infused water, and broths can add variety and keep you hydrated.

4. Stick to Balanced Plates

Create meals with a balance of macronutrients:

Protein (lean meats, tofu, or legumes)
Complex carbs (quinoa, barley)
Healthy fats (avocados, olive oil)
Fiber-rich veggies

5. Listen to Your Body

Pay attention to side effects and consult your healthcare provider if you’re unsure about dietary choices.

Takeaway

Every GLP-1 user is unique, so always remember to tailor these general tips to your unique body and lifestyle needs. If you’re unsure about which foods work best for you, consider consulting a registered dietitian. They can provide guidance specific to your health conditions and goals.

By making thoughtful choices about what’s on your plate, you can feel empowered while further optimizing your results on GLP-1 medications.