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 Glycemic Index: Look and Feel Your Best


The glycemic index (GI) is a popular weight-loss tool. Think of it as a popularity contest for carbohydrates. Good carbs are more popular, while bad carbs don’t have many friends. The GI is literally a ranking system for carbohydrates on a scale from 0-100, according to how much they raise blood sugar levels after eating.

Foods with a high glycemic index (100 being the highest) are rapidly digested and absorbed. These types of foods are known to mark fluctuations in blood sugar levels. Low GI foods are generally slow to digest and are not absorbed as quickly. They produce gradual rises in blood sugar and insulin levels—they also have proven health benefits too. Low glycemic foods help with weight control because good carbs help control and delay hunger so you feel fuller, longer.

Generally, a low GI diet will push you toward healthy foods for weight-loss. You’re going to want to eat more whole-grains, fruits, vegetables, lean meats and proteins.

Here are a few glycemic index examples to put things in perspective.

High: 70 and up. Examples in this category include instant white rice, certain kinds of brown rice, plain white bread, most potatoes, and watermelon, to name just a few. These are foods you’d want to stay away from, or eat only sparingly.

Medium: 56 to 69. Examples include sweet corn, bananas, raw pineapple, raisins and certain types of ice cream. Foods in this classification should be eaten in moderation. Use your best judgment, though, as falling into an equivalent GI classification does not mean that two foods are equal in nutritional value as well. Case in point – ice cream. More often than not, you should opt for the fruits and vegetables in this classification.

Low: 55 and under. Examples include raw carrots, peanuts, raw apple, grapefruit, peas, skim milk, kidney beans, lentils, and white spaghetti (boiled).

Can a low GI diet slash your medication costs?

Medication can be extremely expensive and a diet made up of low glycemic index foods can absolutely slash your medication costs.  When you eat better, your body works better—this is based on real science and the unique knowledge that food is medicine.

Don’t know where to start? Let us help!

At bistroMD, the glycemic index is one of many tools that we use to ensure that our entrees are perfectly suited for healthy weight loss. That’s because, almost by default, a low glycemic index diet will include more fresh fruits and vegetables, more fiber, more dairy and more lean protein—all foods that offer essential nutrients, and are more likely to be lower in calories in the first place.

If you’re one of those people who cringe at the idea of having to count calories or track what you’re eating, bistroMD’s diet plans will be extremely beneficial to you. Our founding physician, Caroline J. Cederquist, M.D., and our team of Registered Dietitians work together to make sure that every bite of delicious food that we deliver follows this proven approach for healthy weight loss. Our program provides 1,100-1,400 calories daily with 40-50% total caloric intake from lean, adequate protein, 20-25% of calories from healthy fats, and 30-35% from complex carbohydrates.

Why wait to see results, when you can begin today?

The great thing about our plan is that you do not have to wait until you reach your weight-loss goals to start seeing results. The vast majority of our program members see weight loss results in their first week, and many have reported being able to reduce blood pressure and diabetes medications, or even come off of them entirely, within their first month. For this reason, we encourage you to give us a try (if you haven’t already) if even for just a few short weeks. Our five-or-seven-day diet delivery options are $130-$160, but shipping is free on your first order!

Let us help you reach your goals!

We’ve had a lot of success stories over the years, but Jerri Schlacter leaves a special place in our hearts. Jerri’s husband was overweight and passed away from health complications just eight years into their marriage. For at least a year after Mark’s death, Jerri turned to comfort food. Eventually her weight caused her health to take a turn for the worse, and she had to see a doctor to find out what her options were.

The doctor told me, “If you don’t start losing weight within three months, I will be forced to put you on medication because your blood sugar levels are that high. You need to do something now,” says Jerri. She knew that she needed to do something for years, but this was the push she needed.

After researching diet plans on the internet, Jerri came across bistroMD. “When I started the program, I weighed 220 pounds and now I weigh 200. It’s amazing how much energy I have and I have started exercising regularly for the first time in my life.”

And when asked what her favorite thing about bistroMD was, Jerri replied, “It’s saving me.”

Member Offer: Refer a Friend

If you are already a bistroMD member, we would like to remind you about our Refer a Friend program that can earn you money off your program. Simply encourage your friends to join you in your weight loss success by signing up for bistroMD. When they do, have them notify our Member Services team that you referred them to the program. For almost no effort at all, you will receive $50 off your next week’s order, and your referred friend will receive $50 off their first week of bistroMD. It’s a deal that you cannot beat, so take advantage and share your success with as many friends as you can!

Start Your Diet Today!

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