XPost: sci.misc

Less snacking, more satisfaction: Some foods boost levels of an
Ozempic-like hormone
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But here's the hitch. Not all fiber works the same way. Duca and other researchers are beginning to show that particular types of fibers are
more potent at triggering GLP-1 release and at regulating hunger than
others. "We're seeing now that companies are adding fiber to foods,
but a lot of the time, they don't add the kind of fiber that's super
beneficial for you," Duca says.

How GLP-1 helps flip hunger into satisfaction

To understand why fiber is so important for producing GLP-1, let's
look at what happens when you don't eat much fiber. Let's say you wake
up in the morning feeling hungry and you eat two slices of white bread
and a fried egg. As the digested food moves into the small intestine,
many of the nutrients, such as the carbohydrates, fats and amino
acids, trigger an avalanche of activity in your blood and brain.

"The food activates cells in your intestine, which then release a ton
of hormones," says Sinju Sundaresan, who's a gut physiologist at
Midwestern University. About 20 of these hormones, including GLP-1,
are known as satiation hormones.

"They tell your body to start absorption, and to suppress your hunger
signals," Sundaresan says. So you slow down eating and eventually stop
because you feel satisfied.

At this point, GLP-1 kicks into action. It stimulates the release of
insulin and slows down how quickly the bread and egg moves from your
stomach into the intestine. So you don't use up the fuel all at once,
says Gary Schwartz, who studies the neuroscience of eating and
appetite at Albert Einstein College of Medicine.

GLP-1 also likely activates neural circuitry inside the brain by
turning on nerves inside the lining of your gut. "These neurons
collect information from the gut, and then signal all the way to the
brain stem, where you find another signaling pathway for GLP-1,"
Schwartz explains.

But GLP-1's actions are extremely fast. "Once the hormone hits the
blood, it begins to be degraded," says integrated physiologist Darleen Sandoval, at the University of Colorado, who has studied GLP-1 for
more than a decade. "By the time GLP-1 gets to the heart and the rest
of the circulation, there's very little of it left," she says.

And so an hour or two after eating this no-fiber breakfast, GLP-1
levels in your blood plummet. And when lunch rolls around, you're
hungry again.

This is where GLP-1 differs substantially from semaglutide, the active ingredient in weight-loss drugs. GLP-1 sticks around in the blood for
only a few minutes, but semaglutide persists for days. And this
stability allows the drug to go into the brain, where it squelches
appetite and cravings directly, says Sandoval. That's why people on
these drugs lose so much weight. "In mice or rats, we can give
naturally occurring GLP-1 directly into the animals' brains, and it
stops them from eating," Sandoval says.

But, back to our breakfast scenarios: What if, instead of eating white
bread, you had two slices of rye bread, with about 8 to 10 grams of
fiber in them? Turns out, adding that hefty portion of fiber adds
another opportunity for your intestine to release GLP-1, many hours
after the meal.

Satiation hormones last longer after eating fiber

Our bodies don't have the capacity to break down fiber. So it moves
through our small intestines largely unchanged, and eventually -
approximately 4 to 10 hours after a meal - reaches our colons.

Here, inside the large intestine, the fiber meets a whole crew of
microbes that can digest the fiber. Bacteria in your large intestine
can break down certain dietary fibers into smaller molecules. And
these smaller molecules can trigger the release of not only GLP-1, but
also another key hormone that decreases your appetite, called PYY
(peptide YY). These smaller molecules also can suppress appetite on
their own, and have been linked to lower body weight and better
glucose regulation.


Since this extra boost of GLP-1 and PYY occurs hours after you eat, it
can tamp down cravings between meals and even the overall desire to
eat the next meal. "PPY regulates satiety - that is how long you wait
between meals," says the University of Arizona's Frank Duca. "The
release of PYY, in addition to the GLP-1, can increase the length of
time between meals," he says.
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https://www.npr.org/sections/health-shots/2023/10/30/1208883691/diet-ozempic-wegovy-weight-loss-fiber-glp-1-diabetes-barley

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