BistroMD Health Library

Get excited about reading again with fun and interesting tips from our experts, including The M.D., our dietitians, and our fitness expert. In our health library, you will find all of the information you need to achieve your goals of making a healthy lifestyle change. So, start reading and start losing!

Glycemic Index

Learn about the glycemic index and how it can play a role in healthy weight loss. The articles in this section will teach you the difference between the glycemic index and glycemic load.

The Benefits of a Low Glycemic Diet and a Gluten-Free Diet

Not just for Celiac Disease

The Benefits of a Low Glycemic Diet and a Gluten-Free Diet

When we’re pressed for time, we often turn to bread to satisfy our hunger pangs. It's easily accessible and it tastes good—so what’s the harm?

The harm is that you could be allergic to whole grains or have celiac disease and have no idea.

If you do have celiac disease, a low glycemic diet and a gluten-free diet can help you. 

According to the National Foundation of Celiac Disease Awareness, 1 out of 133 people are affected by celiac disease today. Celiac disease is an autoimmune digestive disease. Basically, celiac’s can’t consume gluten—a protein found in whole grain products—because it hinders their body’s ability to absorb nutrients. Since the disease is such a recent phenomenon, it’s hard to nail down a list of symptoms. If you’re eating large portion sizes and not gaining weight or are losing weight—see a doctor because those could be signs of celiac’s disease.

A number of conditions can prompt celiac disease: surgery, pregnancy, childbirth, viral infection and severe emotional stress. Adults are less likely to experience celiac disease symptoms that are related to digestive problems. However, children are more likely to experience digestive symptoms that include: abdominal pain or bloating, vomiting, chronic diarrhea, constipation, fatty or pale stool and weight-loss.

Adult celiac disease symptoms can also include: iron-deficient anemia, bone loss, bone and joint pain, fatigue, seizures, missed menstrual periods, infertility, arthritis, depression and/or anxiety, numbness in the hands and feet, itchy skin rashes and canker sores inside the mouth.

This all sounds pretty rough, but most adults go for long periods of time—sometimes decades—before they’re diagnosed with the disease.

The remedy

If you do have signs of celiac disease, go get checked out by your doctor before you try to treat the disease on your own.

However, if you are diagnosed with it, one of the best known solutions for coping with it is to follow a gluten-free and low glycemic diet plan.

And also keep in mind that t’s important to catch the disease as soon as possible because it could take several years for intestinal damage to heal.

The benefits of a gluten-free and a low glycemic diet

A gluten-free and a low glycemic diet can be beneficial to everyone—not just those suffering from celiac disease. Gluten hides in wheat, barley, rye and triticale (a wheat and rye mix).

Keep an eye out for these foods.

These foods are naturally gluten-free:

- Beans, seeds and nuts in their natural, unprocessed form

- Fresh eggs

- Fresh meats, fish and poultry (not breaded, batter-coated or marinated)

- Fruits and vegetables

- And most dairy products

These foods are generally safe for you, but it’s also a good idea to make sure they’re not processed or mixed with gluten-containing grains, additives or preservatives because now a days most things are.

Always avoid these pesky foods:

- Barley

- Rye

- Triticale

- Wheat

These high-glycemic foods are no good:

- Instant white rice

- Brown rice

- Plain white bread

- White skinless baked potato

- Boiled red potatoes with skin

- And watermelon

Try these low glycemic foods instead:

- Raw carrots

- Peanuts

- Raw apple

- Grapefruit

- Peas

- Skim milk

- Kidney beans

- And lentils


Since many grains are enriched with vitamins and many gluten-free dieters lack certain vitamins and nutrients in their diet. It’s important to consult your doctor to make sure you’re getting these essential vitamins and nutrients: iron, calcium, fiber, thiamin, riboflavin, niacin and folate.If you aren't, they'll be able to help you tweak your diet.

Gluten-free: beneficial to everybody

Throughout the years, the American diet has become problematic. The average form of sustenance for the average American is lots of empty calories, breads and quick sugary fixes. And over the past 50 years, we’ve seen a significant increase in gluten intake.

“Grains can cause problems—bloating, gas, etc.—and sometimes your body doesn’t even metabolize fermented sugars,” says Dr. Cederquist.

Another issue with gluten is that a lot of people are allergic to it. In fact, wheat products account for 90% of allergic reactions to food.

Grain products are also more calorically dense than other high-carbohydrate foods, such as fruits and vegetables.

Gluten-free bistroMD

BistroMD has 43 gluten-free entrees. Some of them are: chicken breast stuffed with wild rice, chicken fiesta omelet, roasted turkey with fruit chutney, jerk pork, blackened tilapia and shrimp curry.

Not only do we have 43 gluten-free entrees, but we also have a customizable menu and access to our Registered Dieticians if you need advice or guidance. We are a passionate company that is built on integrity and the foundation of healthy weight-loss that is based on real science and the unique knowledge that food is medicine.

Low glycemic bistroMD

The low glycemic index is based on individual foods and how much a particular food item will raise blood sugar levels. BistroMD serves entrees and not individual components so it’s hard to give an exact number of low glycemic entrees.

“However, our meals are higher in protein than carbs overall. Therefore, practically all of our meals fall into the low glycemic category—minus the pasta dishes, pancakes, waffles and meals that contain potatoes and rice—so in total, we have about 130 meals that fall into the low glycemic category,” said Sarah Hallenberger, bistroMD’s Registered Dietician.

Our programs

The best part about our program isn’t that you have a lot of options—it’s that it doesn’t take long to see results. Try it for a few weeks. You don’t have anything to lose and it can drastically help you if you have celiac disease and wheat allergies.

We offer two programs to choose from: the men or the women’s program. Once you select your program, you will have the option to receive five-or-seven-days’ worth of healthy entrees. The two programs range from $130-$160 and tasty snacks are also an option. One snack only costs $1.50 and the number of snacks you receive per day is based on your gender. Women receive two snacks per day and men receive three snacks per day.

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