Ozempic and Wegovy are valuable and popular weight loss tools, certainly for those who can afford them. But before the current rage for injectable GLP-1 agonists, did Singapore scientists already find the secret to weight management and health? On the dining table or, in particular, on the banana leaf?
As ever, please talk to your doctor, or medical practitioner most familiar with your medical history before implementing any changes in diet, exercise or lifestyle; especially if you are under treatment. See links to related studies at bottom of page.
GLP-1 is a hunger control hormone manufactured in our gut. GLP-1 'agonist medications' (e.g. Wegovy, Ozempic) work by mimicking this hormone. An agonist is a manufactured substance that attaches to a cell receptor, it causes the same action as the naturally occurring chemical.
In 2018 a Singaporean team of researchers were studying natural methods to raise GLP-1. They took 20 young men and fed them white rice and vegetable curry. The randomised controlled trial found that vegetable curry, with increasing doses of polyphenol rich curry spices, could raise GLP-1 in the body in a dose dependent manner.
Other research shows that fibre rich diets can naturally boost GLP-1, providing a promising way to manage obesity and type 2 diabetes. While medications that enhance GLP-1's effects are already used to manage these conditions, changing diet can offer additional benefits such as improving heart health and reducing the need for medication.
Other studies, from Singapore, show that eating curry, rich in polyphenols, can also help regulate blood sugar levels after a meal. That spices - curry consumption - are associated with improved long term health outcomes and reduce the effect of chronic illness, including diabetes. There is evidence that curry, containing curcumin rich turmeric, supports cognitive health in the elderly.
So what does this mean when it comes to personal health? The simple culinary focused answer is to say:
Enjoy more curry!
Especially to have a vegetable rich curry, once or twice a week if possible.
In cosmopolitan Singapore, some might already be doing this. If not, you have an excuse to explore the delights of Indian or other spice rich cuisines. Preferably dishes that have real, whole food ingredients. Despite having all the conveniences of modern fast-food living, we are lucky to have a tradition of, well, traditional and wholesome Singaporean cuisine. And even if they have become less healthy than their original kampung (village) roots, simple changes in the kitchen can bring dishes back to greater nourishment and health.
Plus eating real food, rather than a lifetime of injectables, is the only viable long-term way to manage weight and to promote health. While losing weight - with GLP-1 agonists or through dieting - provides tremendous health advantages, we still have to eat a healthy diet to enjoy healthspan and longevity. Plus good sleep, a little exercise and time for fun, which is what having health is all about.
Improving health is about finding motivation, prioritising self-care and taking action. If you want to take effective and targeted steps that fit into your unique lifestyle, The Whole Health Practice is here to help. Whether you want to improve eating practices, beat chronic illness or enhance your overall well-being, our consultations and programs deliver results that are tailored to your needs.
Stay Healthy,
Alastair
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Related Studies and Resources
The GLP-1 study...
Haldar S, Chia SC, Henry CJ. Polyphenol-rich curry made with mixed spices and vegetables increases postprandial plasma GLP-1 concentration in a dose-dependent manner. Eur J Clin Nutr. 2018 Feb;72(2):297-300. doi: 10.1038/s41430-017-0069-7. Epub 2017 Dec 28. PMID: 29284788.
Other:
Kelly RK, Calhoun J, Hanus A, Payne-Foster P, Stout R, Sherman BW. Increased dietary fiber is associated with weight loss among Full Plate Living program participants. Front Nutr. 2023 Apr 17;10:1110748. doi: 10.3389/fnut.2023.1110748. PMID: 37139446; PMCID: PMC10150096.
Ng TP, Nyunt MSZ, Gao Q, Gwee X, Chua DQL, Yap KB. Curcumin-Rich Curry Consumption and Neurocognitive Function from 4.5-Year Follow-Up of Community-Dwelling Older Adults (Singapore Longitudinal Ageing Study). Nutrients. 2022 Mar 11;14(6):1189. doi: 10.3390/nu14061189. PMID: 35334842; PMCID: PMC8952785.
Miketinas DC, Bray GA, Beyl RA, Ryan DH, Sacks FM, Champagne CM. Fiber Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study. J Nutr. 2019 Oct 1;149(10):1742-1748. doi: 10.1093/jn/nxz117. PMID: 31174214; PMCID: PMC6768815.
Haldar S, Chia SC, Lee SH, Lim J, Leow MK, Chan ECY, Henry CJ. Polyphenol-rich curry made with mixed spices and vegetables benefits glucose homeostasis in Chinese males (Polyspice Study): a dose-response randomized controlled crossover trial. Eur J Nutr. 2019 Feb;58(1):301-313. doi: 10.1007/s00394-017-1594-9. Epub 2017 Dec 13. PMID: 29236165.
Bodnaruc AM, Prud'homme D, Blanchet R, Giroux I. Nutritional modulation of endogenous glucagon-like peptide-1 secretion: a review. Nutr Metab (Lond). 2016 Dec 9;13:92. doi: 10.1186/s12986-016-0153-3. PMID: 27990172; PMCID: PMC5148911.
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