Nutrition Myths That Waste GLP-1 Users' Time

Hi {{first_name}} -

Every week, someone asks me if they should stop eating a certain food because of something they saw on social media.

One week it's seed oils. The next it's watermelon. Then it's carrageenan. It seems like every week there is ONE food that is causing all of your issues.

As a dietitian, I completely understand wanting to make the "perfect" nutrition choices and wanting the best results on these (expensive) meds. But here's the problem: many people taking GLP-1 medications are spending so much energy worrying about tiny details that they're overlooking the habits that actually have the biggest impact on their health.

So here are 5 myths that have come up lately that you can stop worrying about.

This one has exploded recently.

The concern comes from a laboratory study suggesting carrageenan (a food thickener made from seaweed) may affect NATURAL GLP-1 signaling. But a laboratory experiment is very different from what happens when a person drinks a protein shake containing a small amount of carrageenan.

Right now, we don't have human studies showing that consuming carrageenan meaningfully reduces the effectiveness of GLP1 medications, just a lab study that it may affect how your body produces GLP1. But this was done in a lab, not in an actual human body. So do the results translate? We have no idea.

Many protein shakes have carrageenan. So does this mean you should throw away the protein shake that's helping you consistently reach your protein goal? I wouldn't.

I'd rather see you meet your protein needs every day than avoid a food because of a theoretical concern that hasn't been demonstrated in people.

Focus instead: Consistently getting enough protein and, if a shake works, drinking it.

No, you don't.

GLP-1 medications work regardless of whether you avoid carbohydrates or eat healthy carbohydrates from potatoes, oats, beans, fruit, or rice. Many of these foods can support energy + have fiber, helping prevent two common GLP1 side effects. (I talked about this last week on YouTube)

So my question is, would you rather lose slightly slower in a more sustainable way, enjoying a wide variety of nutritious foods, with fewer side effects OR would you rather lose as quickly as possible? I can’t answer that for you.

But personally, I would rather lose slowly with as little suffering as possible. Because I have already spent my whole life suffering over trying to lose weight, and now I just don’t have to anymore. And that is my favorite thing about GLP1. I can eat fruit and potatoes with ZERO guilt because all of that restriction made me sad.

Focus instead: Eat a sustainable, enjoyable diet that supports how you FEEL, not just what you weigh. Build meals around protein, vegetables, fiber-rich carbohydrates, and healthy fats.

Poor watermelon, it is so tasty, yet every summer it gets dragged into another nutrition debate.

Yes, watermelon contains natural sugar. It also contains water, vitamins, minerals, and relatively few calories for how much you can eat.

If you're enjoying watermelon as part of an otherwise balanced diet, it isn't sabotaging your weight loss or your GLP-1 medication. In fact, many people on GLP-1 medications struggle to eat enough fruits and vegetables because their appetite is reduced.

Focus instead: Eat the fruit. ANY fruit.

This is one of my biggest pet peeves. Should we eat only packaged or processed foods? No.

But not all processed foods are created equal. A donut is not the same as frozen vegetables. Both are processed…but one has a lot of nutrients, the other not so much.

We need to stop thinking black and white about food. Greek yogurt is processed. Protein powder is processed. Whole grain bread is processed.

Yes, you should eat mostly whole foods, but many “processed” foods make healthy eating easier, especially when your appetite is low on a GLP-1 medication. I’d rather see you grab a Chomps meat stick (processed) with 10+ grams of protein than eat nothing and lose muscle.

Instead of asking whether a food is "processed," ask whether it helps you meet your nutritional needs and is easy to add to your routine.

Focus instead: Choose foods that make healthy habits easier to maintain.

This may be the biggest myth of all.

People spend hours researching the ingredients they consume in milligrams while sleeping only five hours a night, skipping strength training, eating half the protein they need, or avoiding fruit because someone on TikTok said it was "too sugary."

The basics aren't flashy, but they work. And honestly, there is no “secret” to this. I became a dietitian trying to find the “secret,” and I haven’t found it yet. So if you want something to focus on, here’s what you need to worry about:

Those habits will move the needle far more than chasing every nutrition controversy that pops up online. Nutrition doesn't have to be perfect to be effective.

If you're taking a GLP-1 medication, don't let social media convince you that success depends on eliminating one ingredient or following the latest diet trend.

Focus on the habits that have decades of evidence behind them.

They're usually less exciting—but they're also far more likely to help you feel better, preserve muscle, and maintain your results for the long term.