4 min readAS MORE AMERICANS take a GLP-1 medication, people are adjusting their eating habits. GLP-1s, like Ozempic and Mounjaro, turn off food noise and increase signals for satiety, making people eat less and feel fuller for longer. As a result, people are eating 700 calories less than they normally would. They're also downsizing the amount of processed foods they buy. This change hasn't gone unnoticed with food companies.
In response, some food brands are now labeling products as “GLP-1 friendly” to appeal to individuals on weight loss medications.
Dozens of Conagra’s Healthy Choice frozen meals are labeled as "GLP-1 friendly" through the company’s “On Track” badge, indicating that they’re high in protein, low-calorie, and good sources of fiber. Nestlé debuted the Vital Pursuit line, featuring high-protein and fiber-rich products in portion sizes that is meant to accommodate a GLP-1 users’ appetites. Smoothie King launched a GLP-1 Support Menu featuring smoothies with 20 grams of protein or more and no added sugar.
Is "GLP-1 friendly" a certified measurement or another marketing ploy like the 100-calorie snack packs that dominated the early 2000s? MH turned to several dietitians and an obesity medicine doctor to help in understanding this buzzy industry label.
What Does 'GLP-1 Friendly' Mean?
First things first, there is no scientific basis behind the term "GLP-1 friendly." Registered dietitian nutritionist Lauren Manaker, RDN, LD, says it's a marketing phrase used by food companies to appeal to individuals taking GLP-1s—or anyone believing they are choosing a healthier alternative. Manaker says its use can vary widely between products and brands.
"GLP-1 friendly" labels aren’t regulated by the Food and Drug Administration, says Caroline Susie, RDN, LD, a spokesperson for the Academy of Nutrition and Dietetics. Again, it raises the question: What makes up a "GLP-1 friendly" food?
It seems like companies use the label to refer to products that are high-protein, high-fiber, sugar-free, or lower-calorie, explains Kevin Gendreau, MD, an obesity medicine physician at Signature Healthcare. These are hypothetically healthier than reaching for a candy bar or sugary cereal.
To be on the safe side, Gendreau says it's better to ignore the front of the box and refer to the official Nutritional Facts Panel on the back. “I view these food products as merely potential tools, not silver bullets.”
Do Food Experts Recommend 'GLP-1 Friendly' Products?
Since GLP-1 medications significantly reduce appetite, Gendreau says every bit of food you put in your mouth has to meaningfully count. So, should you stock up on every "GLP-1-friendly" item you find in the aisle? Susie says it depends.
Packaged foods labeled "GLP-1 friendly" may benefit individuals who live alone or don’t want to cook, Susie explains. Convenience matters, especially if many people taking GLP-1s experience side effects like nausea, which may make meal prep difficult.
“If someone is going to reach for a packaged meal anyway, a higher-protein, higher-fiber option is better than a lower-quality alternative,” Susie explains.
Still, Gendreau says these products are no better than ultra-processed foods. Because they still are ultra-processed foods. He warns ultra-processed foods may carry some health risks if you heavily rely on them.
What to Look for in 'GLP-1 Friendly' Items?
Manaker advises to always read the nutrition label and pay attention to the fiber, protein, and sugar count. An even better option is to focus on balanced meals that incorporate these food groups and provide micronutrients like calcium and vitamin D.
If you’re curious about trying a "GLP-1 Friendly" product, experts tell MH to look for items with:
- 20 grams or more of protein per serving for a meal; 5 to 10 grams for a snack
- 5 grams or more of fiber per serving (“Fiber supports satiety, gut health, and blood sugar regulation, all relevant for GLP-1 users,” Susie says.)
- No added sugar
- A short ingredients list with “items you recognize,” Gendreau says.
- Calcium, vitamins D, and B12. Susie warns that about 20% of people starting GLP-1s had diagnosed nutritional deficiencies in the first year.
- Avoid products that are high in sugar and sodium, such as more than 600 to 700 milligrams per serving.
The Best Foods to Eat While Taking GLP-1s
Prioritize protein, fiber, healthy fats, and overall food quality, Gendreau says. “Try to limit your intake of processed carbohydrates and refined sugars.”
GLP-1 medications decrease food cravings and hunger, slows down the time it takes for food to leave the stomach (making you feel full quicker), and improve insulin sensitivity, he adds. They make it easier to eat less, but do not automatically make your diet nutrient-dense.
“That takes lots of effort on the part of the person taking the medication,” Gendreau says. “If you’re eating less, your food choices matter more.”
A joint advisory from the American College of Lifestyle Medicine, American Society for Nutrition, Obesity Medicine Association, and the Obesity Society recommended that people taking GLP-1s should focus on the following priorities:
- Protein. “Prioritize it first at every email,” Susie says. She recommends fish, eggs, Greek yogurt, cottage cheese, nuts, seeds, nut butters, beans, lentils, and whole grains. Limit red and processed meats. Strive to get about 1.2 grams per kilogram of body weight per day (about 82 grams for a 150-pound person).
- Fiber. Start slowly with 'gentler fiber,' like oatmeal, bananas, zucchini, and cooked vegetables, Susie says. Then, add raw veggies and beans. Increase your water intake as you increase your fiber intake.
- Healthy fats. Avocados, nuts, and olive oil are rich in monounsaturated and polyunsaturated fats, which Susie says stimulate the release of GLP-1 naturally and are important for brain health and hormone production.
- Water. Susie suggests drinking at least 64 ounces of water a day.
“Choose nutrient-dense foods to maximize nutrition in smaller portions,” Manaker says. “Avoid large, heavy meals that may cause discomfort due to delayed gastric emptying.”
If you need help choosing the right foods while taking GLP-1s, Susie suggests working with a registered dietitian. Unlike a generic "GLP-1 friendly" label, a dietitian has the knowledge to personalize recommendations to every patient.
