Oats

Oats earn a top spot because beta-glucan, their soluble fiber, forms a viscous gel that slows glucose absorption, reducing post-meal blood sugar spikes by 20 to 30%—a direct aid for GLP-1 medications like semaglutide. Steel-cut and rolled oats are key; instant varieties have a higher glycemic index and weaken beta-glucan's effect. Micronutrient-wise, oats contribute magnesium, phosphorus, zinc, iron, and B vitamins, targeting the 88.4% iron deficiency rate in GLP-1 users.