Carbohydrates and GLP-1s: Choosing the Right Types for Steady Energy

Carbohydrates fuel your brain, muscles, and organs. They also support mood and energy balance. Without enough, you might feel tired, dizzy, or irritable.

Even though GLP-1 medications help reduce calorie intake, carbohydrates are still an important part of balanced nutrition. The goal is not to cut them out, but to choose the right kinds and portion sizes.

GLP-1s slow digestion, meaning food stays in the stomach longer. This helps control appetite but can make large portions of carbohydrates feel heavy or bloating.

Eating smaller servings of complex carbohydrates spaced through the day provides steady energy without overwhelming your digestion.

• Complex (slow release)
Examples: Wholegrains, oats, beans, lentils, brown rice
Effect on body: Provide gradual energy and stable blood sugar

• Simple (quick release)
Examples: Sugar, white bread, sweets, juice
Effect on body: Cause faster energy spikes and crashes

• Fibre rich
Examples: Vegetables, fruit, pulses
Effect on body: Support fullness and digestion

The best approach is to base most meals on complex and fibre-rich carbohydrates while limiting refined sugars.

• Oats, quinoa, and brown rice
• Wholegrain pasta or wraps
• Beans, lentils, and chickpeas
• Potatoes and sweet potatoes
• Vegetables and fruit

These foods provide long-lasting energy, support bowel health, and pair well with lean proteins.

• White bread and pastries
• Sugary drinks or snacks
• Fried potatoes and crisps
• Large bowls of white rice or pasta

These can be enjoyed occasionally but often lead to discomfort or quick energy swings on GLP-1s.

Prioritise Portion Size

Because you may feel full faster, smaller servings are usually enough. A half-cup of cooked grains or one small wrap per meal is often sufficient.

Pair Carbs with Protein and Fibre

This combination supports fullness and stable digestion. Try lentil soup with wholegrain toast or chicken and quinoa salad.
See: Protein on GLP-1s: Getting Enough While Eating Less and Fibre on GLP-1s: Balancing Digestion and Fullness.

Choose Cooked or Soft Textures Early On

If your stomach feels sensitive, opt for softer options like porridge, mashed potato, or rice.

Spread Carbs Throughout the Day

Smaller portions across three meals and a snack work better than one heavy serving.

Avoid Sugary Drinks

Liquid sugars absorb quickly and can worsen nausea. Stick to water or herbal teas.
Read more: Hydration on GLP-1s: Why It Matters and How to Stay On Track.

• Breakfast
Porridge with milk and berries
Carbohydrate source: Oats and fruit

• Snack
Greek yoghurt with fruit
Carbohydrate source: Natural sugars and protein

• Lunch
Lentil and vegetable soup with wholegrain bread
Carbohydrate source: Complex carbs and fibre

• Snack
Banana or rice cake with nut butter
Carbohydrate source: Steady energy

• Dinner
Salmon with quinoa and vegetables
Carbohydrate source: Balanced slow release carbs

Do I need to avoid carbs to lose weight?
No. GLP-1 medications already reduce calorie intake. Balanced carbohydrates support energy and prevent under-eating.

Why do carbs make me feel bloated?
This often happens when portions are too large or eaten too quickly. Try smaller servings and eat slowly.

Are fruits okay?
Yes. Whole fruits are high in fibre and vitamins. Just limit juice or smoothies, which can be more concentrated.

Is bread allowed?
Yes, but try to opt for wholegrain or seeded bread in small portions where possible.

Contact a clinician if you:

• Experience frequent bloating or discomfort after eating carbs
• Feel light-headed or fatigued despite regular meals
• Avoid most carbs due to fear of nausea
  

Medicspot clinicians can help adjust your meal plan to keep it balanced and sustainable.

• Carbohydrates remain an essential part of a healthy GLP-1 diet.
• Focus on complex, high-fibre carbs and avoid refined or sugary options.
• Eat smaller portions and pair carbs with protein and fibre.
• Distribute carbs evenly throughout the day for steady energy.
• Seek guidance if carbs consistently cause discomfort.
  

You don’t need to cut out carbohydrates to succeed with GLP-1 treatment. The right balance helps you stay energised and comfortable. If you’re unsure how to structure your meals or manage symptoms, Medicspot clinicians and health coaches can help you to create a plan that fits your appetite, goals, and preferences.

If you’re not currently a Medicspot member but would like to join us then take our quick online weight loss assessment.