Methodology — How Foods Are Judged
Every food we write about is judged on the same three things, from USDA FoodData Central values per 100g. Nothing else enters the verdict.
The three scores
- Protein — ≥20g per 100g is a green signal. Protein protects muscle while GLP-1 medication cuts appetite; the common target is 1.2–1.6g per kg of body weight per day (JAMA 2025).
- Fiber — ≥5g per 100g is a green signal. Fiber supports regularity and helps offset constipation, the most common GLP-1 side effect; aim for roughly 25g per day.
- Fat — more than 17g per 100g, or fried, is a red signal. Fat delays gastric emptying and is the most frequent nausea trigger on GLP-1s (EU fat-labelling threshold).
One-vote vetoes
Four flags override everything else and force a "limit" verdict regardless of protein or fiber: added sugar, deep processing, trans fat, and sugar-sweetened beverages. Cooking method can only lower a score, never raise it. Non-starchy vegetables and whole fruits are exempted as green by default.
Verdicts
- GLP-1 friendly — green on the core scores, no veto flags. Safe to build meals around.
- Use caution — middle ground: strong in one nutrient, weak in another, or fine in small portions only.
- Limit — hits a veto flag, or scores red on fat, or is a sugar-sweetened beverage.
Data sources
- USDA FoodData Central — the US government's reference food-composition dataset: SR Legacy 2018 (roughly 7,700 records) and Foundation Foods.
- JAMA 2025 patient education (MEAL framework) — eating pattern for people on GLP-1 receptor agonists.
- 2026 ECO consensus and EASO/EFAD/ECPO 2026 — European guidance on nutrition during anti-obesity medication.
- FDA definitions (added sugar, trans fat) and EU labelling thresholds (fat, energy) for consistent cut-offs.
How the site stays current
Each page carries a last-modified date driven by its content: when the underlying value or text actually changes, the date updates. Posts show their real publication date.
This is a data presentation, not medical advice. Thresholds follow the published sources above; medical questions belong with your healthcare provider.