Gluten-Free & Low Carb Resources

In this page you will find resources focused on two dietary strategies: Gluten-Free and Low Carb. If you are gluten-free, you will find both sections useful, as the Low Carb section also has information about grain-free eating, so most of its recipes will be gluten free. However, be aware that cookbooks that are oriented toward Low Carb eating may not be fully sensitive to the need to avoid gluten-containing ingredients like soy sauce (you’ll need to use wheat-free soy sauce, for example). Some cookbooks use margarine, which can contain trans fats. Use only trans fat free margarine, a useful substitute in recipes calling for butter. Depending upon your specific needs, you may need to make other substitutions. If you’re sensitive to corn, you can use arrowroot instead of cornstarch. If you’re sensitive to dairy, soy yogurt can be used in recipes that call for yogurt.

Before engaging any of the resources below, read these keys to gluten-free success.

There are, of course, thousands of books and websites. I have intentionally picked only a few. I suggest you do the same. Big things start small. Get moving. Stay focused. You’ll do fine. -Dr. Y

Gluten-Free

Books

The Primal Blueprint Cookbook: Primal, Low Carb, Paleo, Grain-Free, Dairy-Free and Gluten-Free by Mark Sisson – An excellent all around reference, useful for supporting both gluten-free and low carbohydrate eating patterns. Since many gluten-free cookbooks tend to focus on replacing gluten with other carbohydrate-heavy food choices, this book is an excellent alternative to many of the cookbooks that focus only on the elimination of gluten.
The Gluten-free Gourmet Cooks Fast & Healthy by Bette Hagman – This is a great book for getting oriented to gluten-free cooking. It’s especially good for bakers, with lots of tips and tricks for baking gluten-free bread successfully. It also has sections on main dishes, appetizers, breakfast, etc., as the rest of the books listed here do.
The Cooking Light Gluten-Free Cookbook – A more “conventional” style cookbook, from the Cooking Light series. It has a short but good orientation guide up front and many recipes that are both gluten-free and dairy free. This is a good one to get if you want to see pictures of the dishes described.
You Won’t Believe It’s Gluten-Free by Roben Ryberg – 500 recipes – Good information, but watch out for how much of it is about carbs and sweets. This book is great for figuring out how to get “treats” into your food repertoire that won’t flare your gluten reaction. Use these recipes sparingly.
The Essential Gluten-Free Restaurant Guide – An excellent guide to eating at national chains like Jason’s Deli, Panera Bread, Ruby Tuesday’s and others. Also includes specific listings for gluten-free restaurants in specific areas, including Raleigh/Durham, Asheville, and other North Carolina cities.
The Essential Gluten-Free Grocery Guide – An excellent guide to shopping for gluten-free food.
Gluten Safe & Unsafe Ingredient List by Jaqui Karr – This small booklet is a good guide to unclear ingredients listed on labels. However, the book’s discussion of various grains is not up to date with current research. For example, it makes the assumption that corn and rice may be problematic for anyone with a gluten sensitivity, rather than focusing on lab results that determine an individual’s sensitivities. You can use this booklet as a reference to many label ingredients whose origins are not easily recognized, but ignore concerns the book expresses about corn, rice, or other grains unless they pertain to you.
True Thai by Victor Sodsook – A great Thai cookbook. It’s easy to make great tasting Thai recipes without gluten, dairy, corn, or other ingredients that many patients need to avoid.

Websites

glutenfree.com – An excellent gluten-free food ordering resource that also has lots of links to information.
bestbreadrecipes.com – A gluten-free bread website with lots of useful information.
julesglutenfree.com – A source of very good gluten free flour products. Their “all purpose flour contains tapioca, potato, corn, rice and xanthan gum. Patients who can eat those ingredients report that they like it very much.
elanaspantry.com – An excellent site for recipes, books, and other gluten-free resources.
celiac.alltop.com – A source for information and news about gluten free issues. You can go to this website, but don’t get lost in the flood of information there, not all of which is of the highest quality. Stay focused on your plan.
glutenfreeraleigh.blogspot.com – A site with gluten-free menus for Raleigh area restaurants.
glutenfreebeers.co.uk – For those whose happiness is greatly enhanced by the occasional beer.

Low Carb

Books

The Paleo Diet Cookbook by Loren Cordain – The primary guide to eating a healthy low carb diet.
The Primal Blueprint Cookbook: Primal, Low Carb, Paleo, Grain-Free, Dairy-Free and Gluten-Free by Mark Sisson – An excellent all around reference, useful for supporting both gluten-free and low carbohydrate eating patterns.