10 Latin American Foods to Eat When GLP1s Tank Your Appetite
Written by Isabel Vasquez RD, LDN
When your appetite is low, it can be hard to meet your nutrition needs. This might lead to issues like low energy, nutrient deficiencies, constipation, and low mood.
Especially with the rise in GLP-1 agonists like Ozempic, lots of people are struggling with low appetite. These medications reduce appetite by affecting parts of the brain that control appetite, delaying gastric emptying, and regulating gut hormones, per a 2025 study in The American Journal of Medicine.
So if you’re struggling with low appetite, here are some cultural foods to prioritize. They’re nutrient-dense foods that tend to be easier to prep and eat even when your appetite is low.
1. Rice and Beans
Rice and beans are a match made in heaven. I’m not sure about you, but I can almost always go for rice and beans. This makes them a great option when your appetite is low.
This cultural food combo provides all the essential amino acids that your body can’t make on its own. Hello, plant-based protein!
Plus, the beans are full of fiber and resistant starch to promote gut health and keep you regular.
If you have a rice cooker, you can cook the rice and beans together with minimal time or energy required. Check out this recipe for inspiration!
Otherwise, consider stocking up on microwavable pouches of rice and beans because when appetite is low, sometimes your motivation to cook is also nonexistent.
2. Sopas
Many people find that liquids are easier to stomach with a low appetite, so try incorporating sopas or sancocho. These comforting soups or stews may be just what you need to make eating more appealing.
Plus, you can get so much nutrition in just one bowl. Add meat for protein, veggies for fiber, corn and root veggies for complex carbohydrates, and oil in the broth or avocado for healthy fats.
For a shortcut, buy frozen or pre-prepped veggies like frozen yuca, diced peppers and onions, jarred sofrito, and pre-shucked corn.
You can even make a big pot to enjoy throughout the week. You could also freeze single-serve portions to thaw when you need a convenient meal.
3. Batidas
Keeping with the theme of drinkable options, batidas are another go-to food for low appetite! You can add tons of nutrition to them without becoming overwhelmed with a big plate of food.
If you want your batida to serve as a meal, try adding fruit and greens for fiber and carbs, nuts and/or seeds for healthy fats, and Greek yogurt or soy milk for protein. Have fun adding flavor with other ingredients like cinnamon, vanilla, or turmeric!
Plus, batidas are easy to take on the go or sip throughout the morning.
4. Avocado
Avocados go well with most other foods on this list like rice and beans, tacos, quesadillas, and tostadas. You can also add them to your batidas for healthy fats and fiber!
They’re great when your appetite is low because they’re a very nutrient-dense cultural food. In other words, you don’t have to eat a large volume to get in a whole lot of nutrition.
In just one avocado, you’ll get 9 grams of fiber or 32% of the daily value (DV), per the USDA. You’ll also get plenty of heart-healthy fats, vitamin K, potassium, vitamin E, and folate.
5. Egg and Cheese Tacos
Since eggs are easy to cook, egg and cheese tacos may feel more approachable than meat-based ones when you don’t want to eat in the first place. Plus, they work well for any meal of the day!
Using corn tortillas contributes whole grains to the meal. Some great toppings include avocado for healthy fats and fiber, beans for more protein and fiber, and salsa for veggies and flavor!
If you can, consider adding other veggies like peppers and onions for more vitamins and antioxidants.
6. Chia Fresca
You can easily boost your nutrition intake by swapping a glass of chia fresca for water once or twice a day. You’ll still get the hydration benefits, but you’ll also get fiber, healthy fats, and even some protein.
For even more flavor and nutrition, add pureéd mango or strawberries, lime and cucumber, or use agua de jamaica as a base instead of plain water.
You won’t have to add any more volume of food to your day, but you’ll boost your nutrition intake.
7. Quesadillas
Quesadillas can be prepared in just a few minutes so they’re perfect when your appetite and motivation to cook is low. If you have cooked meat on hand, you can throw that in for protein. Otherwise, open up a can of beans and mix it with cheese for a filling with plenty of protein and fiber.
To get in more veggies, protein and/or healthy fats, dip your quesadilla in salsa, guacamole, and/or plain Greek yogurt.
8. Bean and Cheese Tostadas
Just like quesadillas, tostadas are easy to prep in a pinch, making them a great option when your appetite is low. Make sure to add a variety of toppings so you get plenty of nutrition even if you can only eat a couple.
Start with a layer of refried beans for plenty of protein and fiber. You can use canned ones to save time and effort!
Add cheese for more protein plus avocado for healthy fats. Finally, add veggies like radishes, onions, tomatoes, and cilantro for more flavor, vitamins, and antioxidants.
9. Choco Banana
If you’re a sweets lover, try eating a choco banana for a snack or dessert. One medium banana has about 3 grams of fiber, or 11% of the DV, per the USDA. It’ll also help you meet your potassium, magnesium, and vitamin C needs. And who doesn’t love chocolate?!
You can even get some protein and healthy fats in by dipping your choco banana in nuts.
10. Avena
Avena makes for an easy breakfast or snack that you can drink or scoop. If drinking is easier for you, go light on the oats and heavier on the water and milk. Many Latin American countries have a version of drinkable avena so adapt this based on what you like best!
You could also have a bowl of avena if that works better for you. If you’re up for it, try adding toppings like nuts, chia seeds, and fruit for more nutrition.
Final Thoughts
Having a low appetite can lead you to skip meals and fall short on your nutrient needs, but certain cultural foods can help! Cultural foods often bring us comfort, so you may find that you have a bigger appetite for these foods compared to others.
Some of the nutrient-dense, low-effort or easy-to-eat foods we recommend are rice and beans, sopas, batidas, avocado, avena, tostadas, and chia frescas. This can help you get in more fiber, protein, grains, and healthy fats for overall health!
For education on how to ADD nutrition to your favorite Latine cultural dishes, make peace with food, and focus on your health without dieting, join our nutrition library for just $27/month. The library includes budget-friendly recipes that are full of nutrition.
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