For extra protein, try these easy baked eggs with ham and seasonal asparagus spears. Preheat the oven to 180C fan and lightly grease as many holes of a muffin tin as you have eggs. Line each hole with a slice of ham, crack in an egg, season and bake for 10 minutes (or until cooked to your liking). Soften asparagus spears in boiling water for a few minutes and serve alongside the baked eggs to dip into the yolks.
Nuts
Nuts are little nutritional powerhouses packed with protein and fibre, which weβve already seen are both important for GLP-1 release. They also contain a good amount of healthy fat which attenuates the bodyβs insulin response, further supporting the production of GLP-1.
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Having a small handful of nuts as a snack is easy enough, but including nuts in meals is an excellent way to prevent postprandial glucose spikes. Make a crunchy, spicy nut topper for sprinkling over soup instead of croutons and salads for extra flavour and texture. Preheat the oven to 180C fan. In a bowl, mix 2 tbsp extra virgin olive oil with 1 tsp cumin, 1 tsp turmeric, Β½ tsp chilli powder and a little salt. Add 200g roughly chopped, mixed nuts and coat well. Roast in the hot oven for 15 minutes. It will keep in an airtight container for three weeks.
Avocado
Avocados are not just a great source of satiating monounsaturated healthy fats. A 2019 study by the Centre for Nutrition Research at the Illinois Institute of Technology found that eating an avocado with a meal increased participantβs levels of GLP-1, as well as another appetite-regulating hormone called peptide YY, while also reducing insulin levels.
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If you find the texture of avocados a bit off-putting, they work exceptionally when blended with banana into a creamy thick shake, perfect for breakfast or to stave off the mid-afternoon munchies. Place 1 ripe banana, half a ripe avocado, 100ml milk, 1 tsp honey (optional), Β½ tsp cinnamon and a handful of ice cubes into a blender and blend on high for 30 seconds until smooth. Drink immediately.
Veggies before a meal
If you are a fan of Jessie Inchauspe, the self-titled βglucose goddessβ whose 2022 book The Glucose Revolution has sold more than a million copies, one of her key pieces of advice is to have a βgreen starterβ before a meal. A 2022 study found that consuming vegetables before a meal regulated blood sugar levels and increased GLP-1 levels, especially 60 minutes after eating.
So it seems the side salad (or should we call it the starter salad?) is due for a revival. Keeping it simple is key β use whatever you have to hand in your salad drawer and add a delicious dressing of olive oil, Dijon mustard, apple cider vinegar (which also helps moderate blood sugar levels), honey, dried mixed herbs and a little salt and pepper.
The Telegraph, London