Could Your Fast Carb Choices Be the Reason for Your Weight Loss Resistance on GLP-1s?

glp-1 insulin weight-loss Feb 17, 2025

Are Your Carb Choices Holding You Back?

GLP-1 receptor agonists like Tirzepatide (Mounjaro, Zepbound), Semaglutide (Ozempic, Wegovy), and Retatrutide are changing the game when it comes to weight loss and blood sugar control. But what if you’re not seeing the results you expected? The culprit might not be the medication—it could be the carbs you’re eating.

Not all carbs are created equal. Fast-digesting carbs (think white bread, soda, and sugary snacks) can send your blood sugar on a rollercoaster ride. When you’re on GLP-1s, this can trigger an even stronger insulin response than usual, leading to something called reactive hypoglycemia—where your blood sugar crashes hard a few hours after eating. And guess what? That crash can stall your weight loss.

GLP-1s Increase Insulin Release

GLP-1 medications enhance your body's insulin response to glucose. That means when you consume fast-digesting carbs, like white bread or sugary snacks, your blood sugar spikes quickly. But because GLP-1s stimulate insulin release so effectively, your body responds with an even stronger insulin surge than usual. This might sound good for glucose control, but it can have unintended consequences for weight loss.

Blood Sugar Crash = More Cravings

Once that insulin surge clears the sugar from your bloodstream, your blood sugar plummets—sometimes too fast. When this happens, you might start feeling dizzy, shaky, fatigued, and overwhelmingly hungry. Your body perceives this drop as an emergency and sends signals urging you to eat more, particularly quick-fix carbs. If you’ve ever found yourself reaching for a snack just an hour or two after a meal, this might be why.

Hello, Fat-Storing Hormones

Your body sees that sudden blood sugar drop as a stress signal and releases cortisol and adrenaline to compensate. While adrenaline can give you a temporary energy boost, cortisol has a downside—it promotes fat storage, especially in the belly area. That’s right—high cortisol levels can make it harder to lose weight, even when you’re on a GLP-1 medication.

You Feel Hungrier, So You Eat More

The combination of low blood sugar and high cortisol leads to an increase in appetite. Your body essentially tricks you into thinking you need to eat more, often leading to overeating or snacking on high-carb foods. This cycle can sabotage your weight loss efforts, even if you’re taking a medication designed to help curb your appetite.

Are Your Supplements Making Things Worse?

Some supplements that are meant to improve insulin sensitivity can actually worsen blood sugar crashes when taken alongside GLP-1s. If you’re using any of these, they might be contributing to your weight loss resistance.

Berberine
This powerful blood sugar-lowering supplement mimics Metformin, but when combined with GLP-1s, it can amplify glucose crashes, making reactive hypoglycemia worse.
Chromium
Often used to enhance insulin function, chromium can make insulin work too efficiently on GLP-1s, leading to dangerously low blood sugar levels after meals.
Alpha-Lipoic Acid (ALA)
ALA helps glucose enter cells faster, which is great for diabetics, but on GLP-1s, it can cause steeper post-meal blood sugar crashes.
Cinnamon
Though often touted as a natural blood sugar stabilizer, cinnamon can amplify insulin activity, making glucose clearance even faster—sometimes too fast.
Inositol
Known for improving insulin sensitivity, inositol can increase the risk of low blood sugar episodes when stacked with GLP-1 medications.
Magnesium
While great for overall health, magnesium improves insulin efficiency, making glucose clearance happen more quickly, potentially causing blood sugar instability.
Fenugreek
Fenugreek slows digestion but also increases insulin secretion post-meal, which can worsen hypoglycemic episodes on GLP-1s.
Taurine
Taurine enhances insulin-mediated glucose uptake, which sounds beneficial, but can contribute to stronger blood sugar crashes when paired with a GLP-1.

If you still want to take these supplements while on GLP-1 therapy, consider adjusting your timing and dosage. Take them with meals that contain a balance of protein, healthy fats, and fiber to slow down glucose absorption and prevent sudden crashes. You may also benefit from spreading your intake throughout the day instead of taking them all at once. If you notice symptoms of hypoglycemia, it might be best to scale back on dosage or avoid stacking multiple insulin-sensitizing supplements together. Always check with your healthcare provider before making adjustments to your supplement routine.

How to Avoid Blood Sugar Crashes & Keep Losing Weight

To prevent these glucose fluctuations and optimize your results on GLP-1s, try making these small but powerful changes to your diet and routine.

Choose the Right Carbs by sticking with low-GI options like quinoa, oats, sweet potatoes, lentils, and berries. Avoid fast-digesting carbs like white bread, sugary drinks, and processed snacks, which can cause drastic blood sugar swings.

Prioritize Protein & Healthy Fats to keep you feeling full longer. Lean proteins like chicken, eggs, fish, tofu, and Greek yogurt help stabilize blood sugar, while healthy fats from avocado, olive oil, nuts, and chia seeds slow digestion and prevent crashes.

Eat More Fiber to regulate blood sugar levels throughout the day. Leafy greens, beans, flaxseeds, and whole grains help keep glucose levels stable, reducing the risk of reactive hypoglycemia.

The Bottom Line

If you’re taking a GLP-1 and struggling with hunger, cravings, or stalled weight loss, your carb choices could be the issue. Fast-digesting carbs can trigger reactive hypoglycemia, leading to hormonal imbalances, fat storage, and increased appetite. Add in insulin-sensitizing supplements, and the problem can get even worse.

The good news? You can take control of your blood sugar by making smarter food choices. Slow-digesting carbs, pairing carbs with protein and fats, and managing supplement intake can all help stabilize blood sugar, reduce cravings, and optimize weight loss on GLP-1s. Small adjustments can lead to big results—so start making changes today!