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Meri Reffetto
Articles & Books From Meri Reffetto
Cheat Sheet / Updated 02-23-2022
Following a low-glycemic diet for weight loss isn't about deprivation; it's about making better choices and swapping high-glycemic foods for ones that have a lower glycemic index or glycemic load. Once you get the hang of figuring out which foods are the best choices, you can easily shop, cook, and snack the low-glycemic way.
Article / Updated 02-25-2020
Chicken Salad is a great low glycemic lunch or dinner that you can pair with a tossed green salad, a slice of sourdough bread or some rye crackers. Prepare it ahead and have it ready for lunch the next couple of days! ©Cristi Lucaci/Shutterstock.comPreparation time: 15 minutes Yield: 4 servings
3/4 cup finely chopped celery
1/4 cup low-fat mayonnaise
1/4 cup low-fat plain yogurt
1/4 cup finely chopped green onions
2 tablespoons chopped fresh tarragon
3 tablespoons fresh lemon juice
1 teaspoon lemon zest
3 cooked boneless, skinless chicken breasts, cut into 1/2-inch cubes
1 green apple, cored and cut into 1-inch chunks
Salt and ground black pepper to taste
Mix the celery, mayonnaise, yogurt, green onions, tarragon, lemon juice, and lemon zest in a large bowl to blend.
Step by Step / Updated 02-25-2020
The glycemic index and glycemic load are all about choosing carbohydrate-containing foods wisely and putting them to work for you. These recipes are a good start to eating the low-glycemic way, which results in weight loss, more energy, and better health!Lemon Chicken Salad©Brent Hofacker/Shutterstock.com
Chicken salad is a great low-glycemic lunch or dinner that you can pair with a tossed green salad, a slice of sourdough bread or some rye crackers.
Step by Step / Updated 03-10-2017
Selecting low-glycemic foods rather than high-glycemic ones is always a good tactic for weight loss. As you begin to make some changes it can feel overwhelming, but your best bet is to take just a few steps forward by making small changes.Eat rice wisely.Choose the types of rice that offer a lower-glycemic load like brown rice, Uncle Ben’s converted white rice, or (if you can find it) Bangladesh rice.
Step by Step / Updated 03-27-2016
Plenty of myths are floating around about the glycemic index these days. It seems like just about everyone knows something about it and is happy to tell you which foods to eat as well as which high-glycemic foods to avoid. The truth is that measuring the glycemic effect of foods is a highly precise and scientific process that requires specific testing.
Article / Updated 03-26-2016
It's possible to follow your low-glycemic lifestyle and find choices in restaurants by asking for a few (sometimes creative) modifications. Maybe you see that the restaurant serves a lower-glycemic brown rice with one dish but a higher-glycemic potato with the dish you want. Asking the wait staff whether you can make replacements is not only perfectly okay but also a simple way to work your way through a menu.
Article / Updated 03-26-2016
Food cravings can occur for a variety of reasons, both psychological and physiological. After you know why your food cravings are happening (whether you are on a low-glycemic diet or otherwise), you can take steps to deal with them more effectively. Some common reasons for food cravings (as well as how to combat them) are as follows:
Addiction: Recent research points to the idea that eating high-glycemic foods stimulates the cravings and rewards regions of the brain.
Article / Updated 03-26-2016
Moderation is more important than ever during special occasions such as holidays, parties, and vacations. Creating a balance of low- and high-glycemic foods on your plate when faced with these challenges can be difficult — but not if you have a strategic plan of action for achieving moderation.
Here's a step-by-step breakdown of how to find moderation with your meals on special occasions:
Scan the area and make a note of all the available high-glycemic, high-calorie foods you love.
Article / Updated 03-26-2016
Planning out healthy snacks is a solution to mindless grazing and waiting too long to eat. You may read this advice as a simple suggestion you've seen before, but it's a very important strategy and means the difference between staying stuck at a weight you don't like and seeing the results you're looking for.
Carefully choosing your snacks will help you stick with your low-glycemic plan and save you hundreds of calories.
Article / Updated 03-26-2016
Although store-bought snacks are handy to have on hand, you can actually prepare many low-glycemic snacks in the comfort of your home. The following recipes are some great ones to make for your family or to bring with you for munching at work.
Yummiest, Ugliest Black Bean Dip
Preparation time: 15 minutes
Cooking time: 8 minutes
Refrigeration time: 3 hours
Yield: 16 servings
2 large garlic cloves, minced
1/2 large green bell pepper, chopped
1/2 large red bell pepper, chopped
1/4 cup chopped yellow onion
1 teaspoon canola oil
Two 15-ounce cans black beans, drained and rinsed
Juice of 1 whole lime
2 teaspoons ground coriander seeds
1 teaspoon ground cumin, or to taste
1/2 teaspoon cayenne pepper, or to taste
1/4 teaspoon salt, or to taste
Ground black pepper to taste
2 tablespoons water
1/3 cup medium salsa
In a large nonstick skillet, cook the garlic, green and red bell peppers, and onion in the canola oil over moderately low heat, stirring continually, until the onion is translucent.
