References: Flavor and Nutrient Density Connection

This page brings together articles exploring the often-overlooked connection between flavor and nutritional quality in food. Emerging research suggests that taste is not just a matter of preference or culinary skill, it is deeply influenced by how food is grown.

When crops are cultivated in healthy, biologically active soils, without the routine use of synthetic and disruptive agrochemicals, the result can be a richer expression of a food’s “organoleptic properties” including flavor, aroma, and texture. These sensory qualities are largely shaped by plant phytochemicals, many of which are produced as part of a plant’s natural defense system and are influenced by soil health, microbial communities, and fungal networks. A growing body of evidence shows that these beneficial compounds tend to be more abundant in foods grown using regenerative or organic agricultural practices that support soil life. Not only are these phytochemicals associated with important health benefits, they are also key contributors to taste, meaning that more nutrient-dense food often delivers more robust, complex flavor. Together, these articles highlight why soil health matters not just for the environment, but for the flavor, nutrition, and overall quality of the food we eat. 

Additionally, some of these robust flavors like bitter have been shown to elicit an internal stimulation of the gut hormone that helps with satiety:  GLP-1. See also at the bottom an explanation around GLP-1 which may shed additional light on how certain compounds that drive flavor are key for metabolic health.   See the section marked by +++

The articles that I have given *** are ones that I believe have the most robust and essential info and are good ones to start with.

Please note: These articles have been updated through January 2026

***Ahmed, N., Zhang, B., Chachar, Z., Li, J., Xiao, G., Wang, Q., Hayat, F., Deng, L., Narejo, M.-N., Bozdar, B., & Tu, P. (2024). Micronutrients and their effects on Horticultural crop quality, productivity and sustainability.Scientia Horticulturae, 323, 112512.

  • The availability of micronutrients in soil, though needed only in small amounts, plays an outsized role in flavor development. Elements such as boron, copper, iron, manganese, and molybdenum serve as cofactors in enzymatic reactions that drive the production of flavor compounds, vitamins, and antioxidants in plants. When these micronutrients are lacking, the result isn’t just lower yields, but often diminished flavor and nutritional quality as well.
  • the rising wave of health-conscious consumers is constantly looking for foods that transcend mere sustenance. They seek added functional health benefits, propelling the demand for crops rich in mineral nutrients (P, Ca, Mg, Fe, and Zn) and bioactive compounds (vitamin C, sugars, carotenoids, antioxidants)
  • An evident shift can be observed in today’s market, with an increasing inclination towards organic, locally sourced, and sustainably produced commodities (Petrescu et al., 2020). This trend is an intersection of heightened environmental consciousness and the pursuit of authentic, ‘clean’ food sources 
  • Micronutrients play a central role in equipping plants with the ability to tolerate various biotic and abiotic stressors. Elements such as Cu and Mn are essential for enzymatic reactions in the antioxidant defense system of plants
  •  Micronutrients play pivotal roles in maintaining the overall health and vitality of plants. They are involved in various physiological and biochemical processes, each contributing uniquely to plant health and productivity (Tariq Aftab, 2020). A deficiency or imbalance can lead to physiological disruptions, decreased yield, and subpar crop quality as illustrated in Fig. 1. Understanding these roles is crucial for crop nutrition and for ensuring the production of high-quality horticultural crops. These trace elements, which are often present in small amounts, are indispensable for activating and assisting enzymes that drive vital metabolic reactions (Gomes et al., al.2020). For example, Fe is not just a simple element; it is the backbone of countless enzymatic reactions. Its presence ensures that processes, such as photosynthesis, respiration, and nitrogen metabolism, operate efficiently (Li et al., 2021). Reduced concentrations can throw these systems out of balance, leading to diminished plant vitality (Herlihy et al., 2020). Zn is another member of this arena, and its roles span the range from DNA synthesis to glucose metabolism, making it a cornerstone of cellular functions (Balandrán-Valladares et al., 2021). Every trace element supports complex reactions that underscore growth and development (Stanton et al.2022).   Eg: Without optimal Mg levels, chlorophyll synthesis in falters reduces the ability of plants to harness energy from the sun

Avau B, Rotondo A, Thijs T, et al. Targeting extra-oral bitter taste receptors modulates gastrointestinal motility with effects on satiation. Scientific Reports. 2015;5(1).

*** Bhardwaj RL, Vyas L, Verma MP, Meena SC, Chattopadhyay A, Meena NK, Jakhar DS, Kumawat SR. Increasing Productivity and Recovering Nutritional, Organoleptic, and Nutraceutical Qualities of Major Vegetable Crops for Better Dietetics. Foods. 2025; 14(2):254.

  • Global vegetable production mainly depends on the application of chemical fertilizers, which boost crop productivity. On the other hand, they adversely affect soil biodiversity, which is crucial for food security and sustainability 
  • Important commercial high-yielding vegetables such as tomato, chili, potato, cucurbits, and okra have lost their original nutritional density by up to 25–50 percent or more, including the loss of sodium (52%), iron (50%), copper (49%), and magnesium (10%) in different fruits and vegetables [5] 
  •  The considerable nutrient depletion and diminished organoleptic quality of vegetables have been identified worldwide as disturbing the delicate balance of field soil, reducing soil life activities, altering physicochemical properties [7], and degrading soil quality and nutritional availability with excessive pesticide residual contamination [6] during the last eighty years (1940 to 2019) due to environmental, genetic, and field soil degradation. 
  • The integration of different soil management approaches is an emerging need for nutrient-dense vegetable production and improved productivity. Different soil management approaches include well-adjusted fertilization and recovering soil biodiversity [9], microbial inoculation [10], increasing earthworm density [6], recycling field waste [6], and cohesive land management practices [11]. The return of well-decomposed, organic substances to the soil for precise soil reactions and the recycling of farm waste can lead to the regaining of soil microbial diversity and can support the fixation, solubilization, and supply of nutrients from the soil to plants, obtain better water-holding capacity, and have a significant impact on carbon sequestration, which could help mitigate the effects of nutrient dilution in different vegetable crops.
  • Fruits and vegetables harvested from naturally grown forests or uncultivated areas are more nutritious, with good organoleptic qualities due to the presence of additional quantities of many phytochemicals.
  • Furthermore, the total soluble sugars (24%) and vitamin C (57%) increased in tomatoes, when the crop was grown with a 25% reduced application of chemical fertilizer plus Trichoderma-enriched bio-organic fertilizer, while nitrate accumulation was reduced up to 62 percent

Barrea L, Annunziata G, Muscogiuri G, Arnone A, Tenore GC, Colao A, Savastano S. Could hop-derived bitter compounds improve glucose homeostasis by stimulating the secretion of GLP-1? Crit Rev Food Sci Nutr. 2019;59(3):528-535. ***

  • The activation of bitter receptor may help the secretion of GLP
  • In addition to the taste buds of the tongue, cells expressing these receptors have been identified in olfactory bulbs, respiratory and gastrointestinal tract. In the gut, the attention was mainly directed to sweet Taste Receptor (T1R) and bitter Taste Receptor (T2R) receptors. In particular, T2R has shown to modulate secretion of different gut hormones, mainly Glucagon-like Peptide 1 (GLP-1), which are involved in the regulation of glucose homeostasis and the control of gut motility, thereby increasing the sense of satiety.

Behrens M, Gu M, Fan S, Huang C, Meyerhof W. Bitter substances from plants used in traditional Chinese medicine exert biased activation of human bitter taste receptors. Chem Biol Drug Des. 2018 Feb;91(2):422-433. ***

  • The bitter taste receptors in the oral cavity serve as sensors for bitter compounds and, as they are expressed in numerous extraoral tissues throughout the body, may also be responsible for some physiological effects exerted by bitter compounds

Çakmakçı S, Çakmakçı R. Quality and nutritional parameters of food in agri-food production systems. Foods. 2023;12(2):351. doi:10.3390/foods12020351.

  • Organically grown vegetables, especially berries and fruits are slightly higher dry matter, minerals such as P, Ca, Mg, Fe and Zn, vitamin C, sugars, carotenoids, antioxidant activity, phenolic and flavonoid compounds. In addition, their sensory properties are more pleasant. 
  • Several studies reveal that some of the prominent motivating factors for buying organic food are health-promotion or nutrition, attractiveness, nutritional and biological value, domain-specific innovativeness, origin, regionalism, health benefits and awareness, product quality, health and environmental consciousness, social and self-identity, food safety, trust, freshness, credibility, emotions, perception, and sensory properties such as taste, appearance, odour, flavour, intensive aroma, mouth feel and texture

*** Chou W. Therapeutic potential of targeting intestinal bitter taste receptors in diabetes associated with dyslipidemia Pharmacological Research
Volume 170, August 2021, 105693

  •  It is a fundamental question to explore whether glucose and lipid homeostasis can be manipulated by the digestive system in response to nutrient ingestion and taste perception along the gastrointestinal tract. While glucose is a potent stimulant of GLP-1 secretion, emerging evidence highlights the importance of bitter tastants in the enteroendocrine secretion of gut hormones through activation of bitter taste receptors. 
  • Current evidence suggests that specific agonists targeting bitter taste receptors, such as human TAS2R1 and TAS2R38, may provide both metabolic benefits and anti-inflammatory effects with the modulation of the enteroendocrine hormone secretion and bile acid turnover in metabolic syndrome individuals or diabetic patients with dyslipidemia-related comorbidities

The Bittersweet Truth of Sweet and Bitter Taste Receptors, Harvard Website. 2013.  Accessed December 2025 ***

  • Flavor is a complex sensory experience shaped by five basic tastes:sweet, salty, sour, bitter, and umami—each detected by specialized taste receptors in the tongue that translate chemical signals from food into perception and pleasure.
  • The discovery of taste receptors transformed our understanding of taste, revealing not only how flavor is perceived but also that these receptors exist beyond the mouth, including in the gut and pancreas, where they play a role in nutrient sensing and metabolism.
  • Sweet and bitter taste receptors help regulate appetite, glucose absorption, and hormone release, linking taste perception directly to metabolic health and conditions such as obesity and type II diabetes.
  • These findings open new possibilities for medicine, positioning taste receptors as potential therapeutic targets and underscoring that flavor is not just about enjoyment—it is deeply connected to human health and physiology.

Feliziani G, Bordoni L, Gabbianelli R. Regenerative Organic Agriculture and Human Health: The Interconnection Between Soil, Food Quality, and Nutrition. Antioxidants. 2025; 14(5):530 ***

  • Several studies have demonstrated that organically managed soils promote the synthesis of phenolic compounds and antioxidant molecules across various crops, including fruits, vegetables, and grains [106,107,130].
  • The presence of diverse microbial communities enhances nutrient availability and activates the plant metabolic pathways responsible for bioactive compound synthesis.
  • The overall result is a higher concentration of these beneficial compounds, which contribute not only to plant adaptation and resistance but also to improved nutritional quality for consumers [94,107].
  • Avoiding synthetic pesticides and fertilizers minimizes chemical stress on plants and humans, prompting them to enhance natural defense mechanisms. This shift leads to greater investment in antioxidant biosynthesis, particularly in secondary metabolites such as flavonoids and phenolic compounds. Numerous studies have shown that higher levels of these compounds contribute to antioxidant, anti-inflammatory, and cardioprotective effects, which are essential for the prevention of chronic diseases [130,131,132].
  • Organoleptic qualities, including taste, flavor, aroma, visual appearance, texture, and storage stability, also play a significant role in determining food quality. 

Iven J, Biesiekierski JR, Zhao D, Deloose E, O’Daly OG, Depoortere I, et al. Intragastric quinine administration decreases hedonic eating in healthy women through peptide-mediated gut-brain signaling mechanisms. Nutr Neurosci. (2018) 2:1–13.***

  •  Bitter flavors decrease prospective and actual food intake in healthy women by interfering with homeostatic and hedonic brain circuits in a ghrelin- and motilin-mediated fashion. These findings suggest a potential of bitter tastants to reduce appetite and food intake, through the gut-brain axis.

Kok et al. Bitter flavors trigger production of hormones through the “enteroendocrine system”, which regulates appetite,inflammation, intestinal motility, and insulin sensitivity via enhanced GLP-1secretion  Molecular Metabolism. Volume 16, Pages 76-87 October 2018 ***,

  • Bitter flavors trigger production of hormones through the “enteroendocrine system”, which regulates appetite, inflammation, intestinal motility, and insulin sensitivity via enhanced GLP-1 secretion
  • Studies have shown that exposure of cultured enteroendocrine cells to bitter tastants can stimulate release of hormones, including glucagon-like peptide 1 (GLP-1).

Manohar Lal Meghwal, L, J. M., Pushpalata, P. B., Bhaskar, J., Thulasi, V., & I, B. V. (2022). Sustainability Assessment Of Organic Versus Conventional Production Systems In Banana (Musa AAB, cv. Nendran): Yield, Fruit Quality And Soil Fertility In The West Coast Plains And Hills Region Of India.Journal of Advanced Zoology, 43(1), 1541–1548.

  • A field-based comparative study was undertaken during the year 2018-2020 to assess the sustainability of organic versus conventional production systems in banana (Musa AAB, cv. Nendran) under farmer-managed conditions in the West Coast Plains and Hills region of India. 
  • Yield attributes  were largely comparable across both systems, demonstrating that organic management did not compromise productivity. However, significant differences were observed in fruit quality. Organically cultivated bananas exhibited higher ascorbic acid content (36–42 mg/100 g), βcarotene levels (502–653 µg/100 g), and improved sugar-to-acid ratio compared to conventional produce. 
  • Fruits from the organic system also recorded extended shelf life (6–8 days vs. 5–6 days) and superior organoleptic properties. Sensory evaluation of ripe fruits and processed banana chips revealed consistently higher scores for colour, flavour, texture, and overall acceptability under organic cultivation

McMullen MK, Whitehouse JM, Towell A. Bitters: Time for a New Paradigm. Evid Based Complement Alternat Med. 2015;2015:670504. doi: 10.1155/2015/670504. Epub 2015 May 14. PMID: 26074998; PMCID: PMC4446506.***

  • Regarding the gastrointestinal tract, the discovery of bitter receptors in the gastrointestinal tract tissue [36] suggests that bitters may elicit chemosensory responses throughout the entire digestive system.

Morini G (2024) The taste for health: the role of taste receptors and their ligands in the complex food/health relationship. Front. Nutr. 11:1396393. doi: 10.3389/fnut.2024.1396393

  • The identification of taste receptors, particularly, the G protein-coupled receptors that mediate sweet, umami, and bitter tastes, in the gastrointestinal tract has assigned them much more relevant tasks, from nutrient sensing and hormone release to microbiota composition and immune response and finally to a rationale for the gut–brain axis. 
  • Traditional knowledge from different cultures reported that bitterness intensity was an indicator for distinguishing plants used as food from those used as medicine, and many non-cultivated plants were used to control glucose level and treat diabetes, modulate hunger, and heal gastrointestinal disorders caused by pathogens and parasites. This concept represents a means for the scientific integration of ancient wisdom with advanced medicine, constituting a possible boost for more sustainable food and functional food innovation and design

Pelc, C.Bitter polyphenols in plant-based foods may help lower obesity and diabetes risk. Medical News Daily, 2024. Accessed December 2025 ***

  • Polyphenols are a type of chemical naturally occurring in plant-based foods that are antioxidants.
  • Because polyphenols taste bitter, they interact with the bitter taste receptors on the tongue, known as the Type 2 taste receptors (TR2).
  • Past studies show that TR2 taste receptors are not only on the tongue, but can also be found in other body organs, including those that make up the gastrointestinal system.
  • Researchers found that polyphenol-caused activation of T2R in the gastrointestinal tract causes the secretion of hormones that help regulate appetite and blood sugar, including glucagon-like peptide-1 (GLP-1)Trusted Source.

Qiao K, Zhao M, Huang Y, Liang L, Zhang Y. Bitter Perception and Effects of Foods Rich in Bitter Compounds on Human Health: A Comprehensive Review. Foods.
2024;13(23):3747.***

  • Health Benefits: Bitter foods, such as leafy greens, tea, and citrus, are associated with improved metabolic health, digestive function, and reduced inflammatory responses.
  • Mechanism of Action: Bitter compounds act on human health through antioxidant mechanisms, clearing free radicals and lowering oxidative stress.
  • Perception and Consumption: While bitter taste is a defensive mechanism, and often disliked, its compounds are increasingly studied for their role in functional foods, despite the need to manage potential toxicity.
  • Scientific Context: The review provides a comprehensive analysis of bitter taste perception (via 25+ human TAS2R subtypes) and links compound intake to reduced chronic disease risk.

Rezaie P, Bitarafan V, Horowitz M, Feinle-Bisset C. Effects of Bitter Substances on GI Function, Energy Intake and Glycaemia-Do Preclinical Findings Translate to Outcomes in Humans? Nutrients. 2021 Apr 16;13(4):1317. doi: 10.3390/nu13041317. PMID: 33923589; PMCID: PMC8072924.***

  • There has been increasing interest in the capacity of bitter substances to regulate energy intake and improve glycaemic control, based on reports from preclinical models (i.e., studies in cell cultures or animals) [1,2,3] that bitter substances have potent effects to secrete gastrointestinal (GI) hormones and slow gastric emptying
  • In studies on both cell lines and experimental animals bitter agonists have been shown to potently stimulate cholecystokinin (CCK), GLP-1 and ghrelin [3,13]. Furthermore, bitter tastants modulate contractility in mouse gastric muscle strips and slow gastric emptying [14,15]. These findings in preclinical studies have triggered considerable interest in the investigation of the effects of bitter agonists in clinical studies, to determine whether their effects can be reproduced in humans and, if so, if they are associated with reductions in energy intake and/or postprandial glycaemic excursions. 

Shimizu T, Fushimi T, Ohno R, et al. Verification of the interaction between human bitter taste receptor T2R46 and polyphenols; computational chemistry approach. Curr Res Food Sci. 2024;9:100914.***

  • Recent studies have indicated that the activation of bitter taste receptors (T2R) expressed in gastrointestinal secretory cells has a regulatory effect on the secretion of gastrointestinal hormones.
  • Gastrointestinal (GI) hormones, namely cholecystokinin (CCK) and glucagon-like peptide-1 (GLP-1), are secreted in the response to T2R activation
  • Polyphenols are known to be ingested at a daily intake of 5 g or more and commonly have a bitter taste. Consequently, the interaction between the bitter taste receptor T2R46 and 490 polyphenols was investigated
  • numerous animal studies and intervention trials have shown that polyphenol-rich fractions from various fruits and vegetables have a preferential effect on reducing fasting and postprandial blood glucose levels
  • These results collectively indicated that polyphenols may have facilitated the secretion of incretins such as GLP-1 by activating T2Rs, which are expressed on entero endocrine  cells in the intestinal tract.

Ter Haar SF, van Bodegom PM, Scherer L. CO2 Rise Directly Impairs Crop Nutritional Quality.Glob Chang Biol. 2025.

  • Climate change affects food security through a multitude of indirect effects by either reducing access (e.g., climate change–induced conflicts, price volatility) or by affecting production through climate shifts (e.g., extreme weather events, temperature increases) and/or biological consequences (e.g., pollinator declines, greater post-harvest losses) (Myers et al. 2017). Less discussed is the direct effect of CO2 rise on malnutrition by changing nutrient availability through altering the plant’s elemental nutrient composition.
  • Nutrient security is under threat even if food security remains adequate; food will become more caloric and less nutritious.
  • Turner A, Veysey M, Keely S, Scarlett C, Lucock M, Beckett EL. Interactions between Bitter Taste, Diet and Dysbiosis: Consequences for Appetite and Obesity.Nutrients. 2018 Sep 20;10(10):1336 ***
    • The type 2 family of taste receptors (T2Rs) detect and respond to bitter tastants. These receptors are expressed throughout the gastrointestinal (GI) tract, with location dependent roles.
    • Bitter receptors, like receptors for nutrients [22,23], are present not only in the oral cavity [24], but throughout the GI tract on enteroendocrine cells [23,25,26]. The recognition that their GI sensing may trigger beneficial metabolic effects, has, in recent years, fuelled substantial interest in a better understanding of GI bitter sensing and the investigation of the GI effects of bitter tastants. 

Yuping Liu, Rui Liu, Yue Deng, Meiling Zheng, Simin Yu, Yufan Nie, Jia-Qi Li, Canping Pan, Zhiqiang Zhou, Jinling Diao. Insights into the Mechanism of Flavor Loss in Strawberries Induced by Two Fungicides Integrating Transcriptome and Metabolome Analysis.Journal of Agricultural and Food Chemistry, 2023

  • A team has found that two common strawberry fungicides can impact cellular mechanisms, creating berries with subdued flavor and sweetness, as well as a lower nutritional value.
  • But because fungicides are designed to disrupt the cellular processes of detrimental fungi, they could accidentally interfere with these processes in crops, inhibiting production of these important flavor and nutritional compounds.
  • The levels of soluble sugars and nutrients, such as sucrose and vitamin C, were reduced.
  • Sugars were converted into acids, further reducing sweetness.
  • The amount of volatile compounds changed, subduing the berry’s taste and aroma.

Layperson article here: American Chemical Society. Common fungicides may reduce strawberry flavor, study suggests. ScienceDaily. Published February 27, 2023

Wang SY, Chen CT, Sciarappa W, Wang CY, Camp MJ. Fruit quality, antioxidant capacity, and flavonoid content of organically and conventionally grown blueberries. J Agric Food Chem. 2008;56(14):5788-579

  • Results from this study in New Jersey, USA showed that blueberry fruit grown from organic culture yielded significantly higher sugars (fructose and glucose), malic acid, total phenolics, total anthocyanins, and antioxidant activity (ORAC) than fruit from the conventional culture. In organically cultured fruit, the average values for the ORAC, total anthocyanins, and total phenolic content were 46.14 micromol of Trolox (TE)/g of fresh weight (fwt), 131.2 mg/100 g of fwt, and 319.3 mg/100 g of fwt, respectively. In conventionally cultured fruit, the average values for the ORAC, total anthocyanin, and total phenol content were 30.8 micromol of TE/g of fwt, 82.4 mg/100 g of fwt, and 190.3 mg/100 g of fwt, respectively. 
  •  The organic culture also produced fruit with higher contents of myricetin 3-arabinoside, quercetin 3-glucoside, delphinidin 3-galactoside, delphinidin 3-glucoside, delphinidin 3-arabinoside, petunidin 3-galactoside, petunidin 3-glucoside, and malvidin 3-arabinoside than conventional culture. There was a significant correlation between the ORAC values and total phenolics and total anthocyanins.

Xie C, Wang X, Young RL, Horowitz M, Rayner CK, Wu T. Role of Intestinal Bitter Sensing in Enteroendocrine Hormone Secretion and Metabolic Control. Front Endocrinol (Lausanne). 2018 Sep 27;9:576 ***

  • There is recognition around seeing the GI tract  as the largest endocrine system in the body – more than 30 peptides are now known to be released from enteroendocrine cells within the gastrointestinal mucosa.
  • Of particular importance are ghrelin, released from the enteroendocrine Gr-cells (within the stomach); cholecystokinin (CCK), from I-cells (mainly in the upper small intestine); glucose-dependent insulinotropic polypeptide (GIP), from K-cells (largely in the upper small intestine); and glucagon-like pepetide-1 (GLP-1) and peptide YY (PYY), from L-cells (predominantly in the distal small and large intestine)
  •  Emerging evidence also attests to the functional importance of “taste” signals arising from intraluminal contents in modulating gut hormone release.
  • Physiologic bitter compounds, has been shown to modulate gut hormone secretion in various preclinical and clinical experimental settings, leading to reductions in blood glucose and energy intake
  • Evidence from preclinical models supports a functional link between intestinal bitter taste receptor (BTRs) and gastrointestinal hormone secretion, and the outcomes of recent studies indicate that stimulation of intestinal BTRs may be used to modulate gastrointestinal function, to diminish energy intake and limit postprandial blood glucose excursions in humans

Zhao A, Jeffery EH, Miller MJ. Is Bitterness Only a Taste? The Expanding Area of Health Benefits of Brassica Vegetables and Potential for Bitter Taste Receptors to Support Health Benefits. Nutrients. 2022 Mar 30;14(7):1434. doi: 10.3390/nu14071434. PMID: 35406047; PMCID: PMC9002472.

  • As research into host–microbiome interactions develops, a role for bitter-tasting receptors, termed T2Rs, in the gastrointestinal tract and their role in entero-endocrine hormone regulation is developing.

+++ What is GLP1?

GLP1  stands for  Glucagon-like peptide 1 and it is a  hormone that we naturally produce that helps with both blood sugar and appetite regulation.

How does it work?

  • It stimulates the secretion of insulin from the pancreas which helps to bring glucose or “sugar” out of your bloodstream and into your cells where it’s used for energy
  • Regulation of Glucose: GLP-1 is released from the intestine in response to food intake. It stimulates insulin secretion from the pancreas which helps lower blood glucose levels. It also increases the muscle uptake of glucose from the bloodstream
  • Inhibition of Glucagon: GLP-1 also inhibits the release of glucagon, a hormone which prevents excessive glucose production in the liver which can result in high blood sugar levels.
  • Slowing of Gastric Emptying: It slows down the emptying of the stomach, which helps control the rate at which nutrients, including glucose, enter the bloodstream after a meal.
  • Appetite Control: GLP-1 is also involved in appetite regulation. It actually acts on the brain to  promotes satiety, which can help with taking in the amount of food that isn’t more than the body needs.
  • All of the above help with supporting blood sugars, metabolism, and healthy weight balance.

What stimulates the release of GLP1?   Some medications, yes?  But food and certain foods in particular also play a role.

  • Fiber!  High fiber foods like nuts, seeds, legumes, beans, whole grains, vegetables, help the  good bacteria in our intestines to produce something “Short Chain Fatty acids” which signal the body to produce GLP
  • Bitter foods! Some animal studies and small human studies have shown that the bitter flavor in certain foods or food ingredients, stimulates the release of GLP1. Where do we find so called bitter foods?  They are in foods like broccoli and cabbage, bok choy, arugula, and radishes,  dark chocolate, black coffee, himalayan tartary buckwheat, quinoa, bitter melon, walnuts and many more.  Bonus: all these foods have some additional health benefits too.  And if possible, buy organic which may ensure that the bitter flavor is truly robust.

How to activate GLP-1 naturally