You can eat pizza and still be LOW CARB! Dr David Unwin 明らかにする／漏らすs his mouth-watering recipes to help fight 糖尿病

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If you?are struggling with 超過 負わせる or type 2 糖尿病, this low-carb 計画（する） ― part of the Mail’s Good Health for Life series ― should put you 支援する in 支配（する）／統制する of your health.?

Here, Dr David Unwin ― the NHS GP behind the 計画（する） ― explains how it 作品, while chef and food writer Katie Caldesi 明らかにする／漏らすs some 排除的 low-carb recipes.

The word ‘diet’ makes us think of 否定 ― and hunger. But as those who switch to low-carb discover, this is far from their experience.

On Saturday, I told the story of my 患者, Roy Almond, who ‘逆転するd’ his type 2 糖尿病 ― or, more 正確に, put it into 麻薬-解放する／自由な remission (meaning he no longer needed 医薬) ― just four months after he’d gone low-carb.

I first told Mail readers about the incredible results that can be 達成するd this way earlier this year. Since then, I’ve shown that type 2 糖尿病 is not the only 条件 low-carb can help with [とじ込み／提出する photo]

Roy, who’s 74, and his wife Pat were delighted, 特に as he’s also lost 3st. And Roy’s 血 圧力 readings are now better than they’ve been for years, にもかかわらず coming off his 血 圧力 医薬.

And he’s done it without going hungry ― or wanting sugar. He used to have a 甘い tooth, but says he’s ‘amazed’ by how little he’s hankered after cakes or 薄焼きパン／素焼陶器s.

‘The strange thing is I just don’t crave food like I used to; I’m not so hungry any more,’ he says.

How is that possible? Going low-carb boils 負かす／撃墜する to giving up （米）棚上げする／（英）提議する sugar 完全に, as you might 推定する／予想する.?

But also cutting 支援する on starchy carbs, such as cornflakes, muesli, bread, spaghetti and crackers, because the 団体／死体 breaks all these 負かす／撃墜する into sugar.

I had 18 患者s switching to a low-carb diet ― and to learn more, I went low-carb with them. It was amazingly straightforward. As an example, instead of a curry with rice, I’d put the meat and sauce on green veg [とじ込み／提出する photo]

The starchy carbs you 削減（する） out are 取って代わるd with green vegetables, fish, meat, 同様に as eggs, nuts, 十分な-fat 酪農場 such as cream, cheese and yoghurt, and healthy fats such as olive oil, coconut oil or even butter. And these are very filling!

Roy is now my 66th 患者 who’s 達成するd type 2 糖尿病 remission using the low-carb approach.

I first told Mail readers about the incredible results that can be 達成するd this way earlier this year. Since then, I’ve shown that type 2 糖尿病 is not the only 条件 low-carb can help with.

In August, two 著名な 同僚s and I published a 熟考する／考慮する in the International 定期刊行物 of 環境の 研究 and Public Health that 設立する 重要な numbers of my 患者s have not only 逆転するd their type 2 糖尿病, but they were able to come off their 血 圧力 医薬, too.

The starchy carbs you 削減（する） out are 取って代わるd with green vegetables, fish, meat, 同様に as eggs, nuts, 十分な-fat 酪農場 such as cream, cheese and yoghurt, and healthy fats such as olive oil, coconut oil or even butter. And these are very filling! [とじ込み／提出する photo]

And the message about low-carb is spreading. A 始める，決める of （米）棚上げする／（英）提議するs I produced showing the surprising degree to which starchy carbs, such as bread, can 影響する／感情 血 sugar levels has been 公式に 是認するd by the 国家の 学校／設ける for Health and Care Excellence (NICE), the healthcare 監視者, as a useful 資源 for people with type 2 糖尿病.?

Low-carb is something of a grass roots 革命, spread 経由で social マスコミ thanks to those with type 2 糖尿病. And in many 事例／患者s, doctors are learning about the low-carb diet from their 患者s.?

In fact, that is 正確に／まさに how I first （機の）カム across the approach 支援する in 2012.

A 患者 amazed me by coming into the practice having lost 石／投石するs in 負わせる.

When we did her 血 実験（する）s, to my astonishment they showed she’d put her type 2 糖尿病 into remission.

I was fascinated to learn she was part of an online community, the low-carb 会議 on 糖尿病.co.uk.?

There were 40,000 people helping each other with their 条件, やめる outside of the NHS (there are now 308,000 in the 会議).

To understand how shocked I was by this, in the previous 26 years as a GP I hadn’t come across a 選び出す／独身 事例／患者 of type 2 糖尿病 remission. I had no idea it was even possible.

My experience was that for most people, this was a chronic, 悪化するing 条件 and often, over time, the only answer was to 追加する more 麻薬s. But my 患者 and the low-carb 会議 始める，決める me thinking.

The truth was, although I advised my 患者s with type 2 糖尿病 to 避ける （米）棚上げする／（英）提議する sugar, 薄焼きパン／素焼陶器s and 甘いs, I had 完全に forgotten that starchy carbs such as rice, potatoes, bread and breakfast cereals are all digested 負かす／撃墜する into lots of sugar.?

Indeed, the starch 分子 is 現実に made up of glucose, the very sugar that people with type 2 糖尿病 struggle to を取り引きする. Someone recently 述べるd this to me as ‘starch is lots of 分子s of glucose 持つ／拘留するing 手渡すs’.

Before long, I had 18 患者s switching to a low-carb diet ― and to learn more, I went low-carb with them.

It was amazingly straightforward. As an example, instead of a curry with rice, I’d put the meat and sauce on green veg.

Still feeling 有罪の about never having 以前 について言及するd it, I 調査するd how I could explain the ‘sugariness’ of s tarchy foods to my 患者s ― which is how my （米）棚上げする／（英）提議するs now used by NICE, （機の）カム about.

Low-carb is something of a grass roots 革命, spread 経由で social マスコミ thanks to those with type 2 糖尿病. And in many 事例／患者s, doctors are learning about the low-carb diet from their 患者s [とじ込み／提出する photo]

They are based on the glycaemic 索引, which many of you will know compares the ‘sugariness’ of different foods with pure glucose.

A more sophisticated 手段 is the glycaemic 負担 of the food, which looks at the ‘sugariness’ of a 部分 of that food and how it 影響する／感情s 血 sugar compared with pure sugar.?

For example, a 白人指導者べったりの東洋人 will 影響する／感情 your 血 sugar to the same extent as 消費するing 16g of pure glucose. The problem was my 患者s had no idea what 16g of glucose looked like.

So I （機の）カム up with a new idea, and with the help of so meone who really understood dietary carbohydrates and 特に sugars ― Dr Geoffrey Livesey, fellow of the 王室の Society of 薬／医学 ― we 工夫するd a way of showing 患者s, in a simple visual way, how foods 影響する／感情d 血 sugar levels

In the 事例／患者 of the 白人指導者べったりの東洋人, the 16g of glucose are 同等（の） to 5.7 tsp of sugar. So eating a 白人指導者べったりの東洋人 (or nearly 6 tsp of （米）棚上げする／（英）提議する sugar) is much the same ーに関して／ーの点でs of what happens to your 血 sugar levels.

I remember our first 計算／見積り that 明らかにする／漏らすd eating a medium-sized baked potato would 影響する／感情 your 血 sugar to the same extent as 9 tsp of actual sugar. Even I was astonished!

We produced seven （米）棚上げする／（英）提議するs of foods and their 影響 on 血 sugar levels, from fruits to cereals. Our work was published in The 定期刊行物 of Insulin 抵抗 in 2016.

The low-carb approach is not just about 負わせる loss and type 2 糖尿病. After starting with the first 18 患者s in 2013, we 設立する 予期しない 改良s in 肝臓 機能（する）／行事, cholesterol levels and 血 圧力. 重要な numbers of my 患者s were able to come off their 血 圧力 医薬.

I, too, 利益d. Thanks to my low-carb diet, my 以前 high 血 圧力 of 160/90 went 負かす／撃墜する to normal, 130/80.??

Read tomorrow’s 撤退 to find out more about this 影響.??

公式文書，認める:? If you are taking 医薬 or are worried about your health, 協議する your GP before 乗る，着手するing on a change in diet.

Focaccia with olives, tomatoes and thyme

This recipe 作品 井戸／弁護士席 with so many toppings, just use your imagination. Serve focaccia with soups, salads, fish or roast meats.

Serves 8

Per serving: Carbohydrates, 2.3g; protein, 11g; fat, 22g; fibre, 4.6g; calories, 263

For the dough

• 75g golden flaxseed, ground?
• 50g mozzarella brine or water
• 125g ball mozzarella, coarsely grated
• 100g ground almonds
• 3 eggs
• 1tsp baking 砕く
• 1tsp salt For the topping
• 4 tbsp extra-virgin olive oil
• 1 onion, finely sliced
• 12 cherry tomatoes, halved
• 12 pitted 黒人／ボイコット olives, halved
• 1 tsp 乾燥した，日照りのd oregano
• 6 sprigs of thyme
• Flaked salt and ground 黒人／ボイコット pepper?

Preheat the oven to 200c/180c fan/gas 6. Line a tray with baking parchment and 小衝突 with oil.?

Mix the dough 成分s together in a large bowl until 完全に 連合させるd or give it a quick whizz in a food 加工業者.?

The flaxseed will 吸収する the moisture and thicken it in minutes. Use one 手渡す to gather the dough into a ball, leaving the bowl clean.?

Wet your 手渡すs and flatten the dough into an oval 形態／調整 on the baking tray to a thickness of just over 1 cm all over.?

投げ上げる／ボディチェックする the onions in 1 tbsp of oil in a small bowl and scatter over the focaccia. 圧力（をかける） in the tomatoes, 削減（する） 味方する up, and scatter over the olives, herbs, salt flakes and 黒人／ボイコット pepper.?

Finish with the remaining oil and cook for 15 to 20 minutes or until golden-brown, and the onions are starting to caramelise.

Focaccia with olives, tomatoes and thyme

Pizza quattro stagioni

Easier and quicker to make than wheat dough, this 要求するs no rising time and the base 含む／封じ込めるs a fraction of the carbohydrates of a 伝統的な pizza.?

After the pizza bases have been 最初 cooked, they can be 冷静な／正味のd, wrapped and kept in the fridge for 3 days, or frozen for 3 months. Defrost before use.?

Topping ideas are endless for the 4 flavours of quattro stagioni but I have given a few suggestions below.?

Don’t be tempted by ready-grated mozzarella ― some brands 含む／封じ込める potato starch making it higher in carbohydrates and taking longer to melt.?

Makes 2 pizzas around 24cm across.?

Serves 4

Per serving (half a pizza): Carbohydrates, 4.3g; protein, 29g; fat, 48g; fibre, 9.9g; calories, 584

For the dough

• 75g golden flaxseed, ground?
• 50g mozzarella brine or water
• 125g ball mozzarella, coarsely grated
• 100g ground almonds
• 3 medium eggs
• 1 tsp baking 砕く
• 1 tsp salt

For the tomato sauce?

• 200g tinned tomatoes
• 1 tsp o regano, 乾燥した，日照りのd
• ?? tsp salt
• 1 tbsp extra-virgin olive oil

For the toppings

• 4 slices salami
• 8 黒人／ボイコット or green olives, 石／投石するs 除去するd
• 25g mushrooms
• ? chilli, finely sliced
• 125g ball mozzarella, drained
• 1 tbsp extra-virgin olive oil
• Small handful of ロケット／急騰する leaves
• 2 slices prosciutto
• Handful basil leaves?

Preheat the oven to 200c/180c fan/gas 6. Line two baking trays with baking parchment and 小衝突 them with oil.?

Mix the 成分s for the dough together with a large spoon in a mixing bowl until 完全に 連合させるd or give it a quick whizz in a food 加工業者.?

The flaxseed will 吸収する the moisture and thicken it in minutes. Use one 手渡す to gather the dough into a ball leaving the bowl clean.?

Divide the dough into two and place one 塚 of dough on each tray. 圧力（をかける） and 形態／調整 each half with wet 手渡すs into a pizza base just under 1cm 深い and だいたい 24cm across.?

Bake for 6 to 8 minutes or just until the dough feels 会社／堅い to the touch but hasn’t become darker.

一方／合間, blend the 成分s together for the sauce in a mixing bowl. 除去する the trays from the oven and 増加する the 気温 to 220c. 緩和する the pizzas from the tray just to make sure they will 解除する off the paper but leave them in place.?

最高の，を越す each one with half the tomato sauce leaving a finger-width 国境 around the 辛勝する／優位. 追加する the toppings you like in ４半期/4分の1s around the pizza.?

We have left one ４半期/4分の1 plain, one topped with salami and olives, another with ロケット／急騰する after cooking, and the last ４半期/4分の1 with sliced mushrooms and chilli. 涙／ほころび the mozzarella over the pizzas.?

霧雨 over the olive oil. Bake for 8-10 minutes or until the mozzarella is 泡ing and the crust becomes crisp and browned.?

最高の，を越す any areas you like with ロケット／急騰する, prosciutto and basil. 除去する from the oven and serve straight away.

Pizza quattro stagioni

Cheese and Marmite seeded rolls

The Marmite flavour is subtle in these rolls and gives a background savoury warmth rather than a 激しい yeasty taste.?

Try them warm and spread with butter, cream cheese or peanut butter. Fibre-rich psyllium husk helps 貯蔵所d the dough; it is 利用できる at health food shops and online.?

However, it should be a 罰金 砕く and will 手段 異なって if still coarse; pulse in a food 加工業者 for a few minutes to break it 負かす／撃墜する.

Makes 6

Per roll: Carbohydrates, 1.5g; protein, 12g; fat, 13g; fibre, 9.3g; calories, 191

• 2 tsp Marmite
• 150g hot water
• 100g ground almonds
• 3 tbsp finely ground psyllium husk 砕く (20g)
• 1 tsp gluten-解放する／自由な baking 砕く
• ? tsp 罰金 salt
• 2 eggs
• 2 tbsp finely grated Parmesan or Grana Padano
• 1 tbsp pumpkin or other seeds

Heat the oven to 200c/180c fan/gas 6. 解散させる the Marmite with the very hot water in a jug. 連合させる the 乾燥した，日照りの 成分s in a large mixing bowl.

追加する the egg and 動かす 簡潔に. 追加する the Marmite water and quickly 動かす together with a large metal spoon. You can mix everything in a food 加工業者.?

The dough will look wet to begin with but the psyllium will get to work and soak up the liquid, so do leave it for about 10 minutes.?

Use your 手渡すs to 形態／調整 it into 6 平等に sized balls. Lay these on a greased baking tray and flatten lightly to about 7cm.?

わずかに wet the 最高の，を越すs of the rolls with your fingers and a little water then pile the cheese and seeds on the 最高の，を越す and bake in the oven for 15 to 18 minutes or until the cheese has melted and they feel 会社／堅い to the touch.?

除去する from the oven and 許す to 冷静な／正味の 完全に on a metal rack. The rolls will keep for around four days in a 調印（する）d コンテナ or in a 捕らえる、獲得する in the fridge.

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Cheese and Marmite seeded rolls

Pumpkin soup with paneer and seeds

Serves 6

Per serving: Carbohydrates, 12g; protein, 14g; fat, 26g; fibre, 3.2g; calories, 338

• 1 large onion, approx. 250g, finely chopped
• 2 cloves garlic, peeled and lightly 鎮圧するd
• 25g salted butter
• 2 tbsp extra-virgin olive oil
• 2 tbsp curry 砕く
• 1 tsp chilli flakes, to taste
• 1.2kg pumpkin
• 1.5l hot 在庫／株 or water
• 4 tbsp cream
• 1 tsp cumin seeds
• 200g paneer, in 2cm chunks
• 40g pumpkin seeds?

Fry the onion and garlic in the butter and oil in a large saucepan over a low heat until soft, which will take about 15 minutes.?

動かす in the curry 砕く and chilli and let them cook for 3 minutes. 一方／合間, peel the pumpkin and 削減（する） into 3cm chunks.?

追加する the pumpkin to the pan and 動かす through. 追加する the 在庫／株 and simmer for 30-40 minutes. Use a stick blender or put the soup into a food 加工業者 or blender and puree until smooth.?

注ぐ the soup 支援する into the pan and heat through. 追加する the cream, taste, and adjust the seasoning as necessary. 乾燥した，日照りの-fry the cumin seeds for a minute or two until you can smell them.?

Tip の上に a plate then 乾燥した，日照りの-fry the paneer and pumpkin seeds together with seasoning until lightly browned.?

Once browned and the pumpkin seeds have 分裂（する） open tip them の上に the plate with the seeds. Ladle the soup into warm bowls and 最高の，を越す with the paneer and seed mix.

Pumpkin soup with paneer and seeds

Caraway and walnut mountain rolls

Makes 6

Per roll: Carbohydrates, 1.8g; protein,15g; fat, 26g; fibre, 6.8g; calories, 314

• 75g ground flaxseed
• 100g ground almonds
• 1 tsp baking 砕く
• 1 tsp salt
• 100g walnuts, chopped
• 50g sunflower seeds
• 2 tsp caraway seeds
• 125g ball mozzarella, coarsely grated
• 50g mozzarella brine from the 捕らえる、獲得する or water
• 3 eggs, beaten

Heat the oven to 180c/160c fan/ga s 4. Use a large metal spoon to mix the 乾燥した，日照りの 成分s together; 動かす in mozzarella, brine and 追加する the eggs.?

Cover the dough and leave at room 気温 for 10 minutes.?

Divide the dough into 6, and using lightly wetted 手渡すs roll each piece into a ball.?

Put them の上に the baking tray and bake for 17 to 20 minutes, or until lightly browned and 会社／堅い to the touch.?

除去する from the oven and 許す to 冷静な／正味の on a rack before slicing and filling.

Caraway and walnut mountain rolls

Red Thai chicken curry soup

Taste your paste! Some red Thai curry pastes are hot, others are salty, so do 実験（する） the soup and 追加する seasoning accordingly.?

It is so quick to whip up, is warming on a chilly night and it’s also good to take to work. Either use leftover cooked chicken or poach the breasts in salted boiling water for 12 to 15 minutes until cooked through and the juices are （疑いを）晴らす and not pink.?

We ha ve 取って代わるd the 伝統的な rice noodles with konjac noodles, also known as shirataki, that are made from the konjac root and have 1.8g carbohydrates per 100g, 反して rice noodles 含む／封じ込める 82g per 100g.

Serves 6

Per serving: Carbohydrates, 9.3g; protein, 22g; fat, 20g; fibre, 1.7g; calories, 317

• 3 tbsp extra-virgin olive oil
• 1 onion, finely chopped
• 4 cloves garlic, grated
• Thumb of ginger, grated
• 6 tbsp red Thai curry paste
• Juice of two limes
• 500ml chicken 在庫／株
• 400g can coconut milk
• Salt and freshly ground 黒人／ボイコット pepper
• 3 cooked chicken breasts, forked into shreds
• 400g konjac noodles, drained 負わせる
• Fresh herbs to decorate such as coriander, Thai or normal basil, thinly sliced spring onions

Heat the oil in a large saucepan and fry the onion for around 10 minutes over a medium heat until soft, but don’t let it take any colour.?

Now 追加する the garlic and the ginger and 動かす through for a couple of minutes.

動かす in the curry paste and cook for around 5 minutes more. 追加する the lime juice, 在庫／株, coconut milk and 黒人／ボイコット pepper and bring to the boil.?

Taste the soup and adjust the flavours accordingly. 追加する the chicken and noodles and bring 支援する to the boil. Serve straight away in warm bowls scattered with herbs and sliced spring onions.?

The 冷静な／正味のd soup will last for up to 2 days in the fridge and will reheat easily.

Red Thai chicken curry soup

Mushroom soup

Serves 6

Per serving: Carbohydrates, 5.2g; protein, 3.4g; fat, 11g; fibre, 1.6g; calories, 140

• 15g 乾燥した，日照りのd porcini mushrooms
• 1.5l hot water or 在庫／株
• 1 leek, chopped
• 1 clove of garlic, chopped
• 50g butter
• 500g chestnut mushrooms, sliced
• A handful of 下落する
• Salt and ground 黒人／ボイコット pepper
• 3 tbsp 二塁打 cream

Soak the porcini in half of the water. 一方／合間 fry the leek and garlic in half the butter.?

追加する the chestnut mushrooms, some of the 下落する leaves, and season. Fry for 10 minutes until the water from the mushrooms has evaporated.?

追加する the porcini. 緊張する the mushroom water and 注ぐ this into the pan. Bring to the boil. Blend, then return soup to the heat.?

Heat the remaining butter in a frying pan and when it begins to 泡，激怒すること, fry the smaller 下落する leaves until crisp and the butter is lightly browned.?

Serve with a 渦巻く of 厚い cream and brown butter in each bowl, with a few 下落する leaves and a 新たな展開 of 黒人／ボイコット pepper on 最高の，を越す.

Mushroom soup

Surprising foods that raise your 血 sugar

Given the part that sugar plays in type 2 糖尿病, obesity and tooth decay, it’s ありふれた sense to 避ける foods that 含む／封じ込める it. But this is not as simple as it sounds.

7 支配するs of low-carb?

Use these simple 支配するs to help you stick to your low-carb 的s.

1. 減ずる or 除去する your intake of sugar and high-carb foods. These 含む breakfast cereals, bread, pasta, rice, crackers, oats, cakes, 甘いs and sugary drinks.

2. At every meal, 負担 up with 非，不，無-starchy and salad vegetables such as kale, broccoli, or peppers to help you feel 十分な.

急速な／放蕩なing between meals and 夜通し helps 改善する your 団体／死体’s 返答 to insulin [とじ込み／提出する photo]

3. Eat good fats. 含む oily fish, olive oil, coconut oil, avocado and animal fats; they’re good for your metabolism and help you feel 十分な.

4. 選ぶ fruit that is low in sugar, such as berries and apples.

5. Eat some form of protein in every meal. It’s 必須の for all your 団体／死体’s 修理 機械装置s.

6. Stop 軽食ing. 急速な／放蕩なing between meals and 夜通し helps 改善する your 団体／死体’s 返答 to insulin.

7. Drink two litres of water a day.

宣伝

Firstly, there are many different types of sugar.?

This is often used by 製造業者s to disguise the sugar content in their 製品s, and 混乱させるs the 消費者, who may not understand that, for example, the sucrose, glucose, corn syrup, maltose and dextrose on an 成分s 名簿（に載せる）／表（にあげる） are all forms of sugar (handy tip: many end in -ose).

Secondly, sugar is also ‘hidden’ in starchy carbohydrates such as rice, cereals or brown bread.

These are made of lots of glucose 分子s joined together, but the 過程 of digestion breaks these starches 支援する 負かす／撃墜する into smaller glucose 分子s, which, when 吸収するd, put our 血 sugar levels up by surprisingly large 量s.

This can be seen in the chart (権利), which I’ve 工夫するd to help my 患者s understand how foods might 影響する／感情 their 血 sugar levels compared to a teaspoon of sugar.

This is not the same as 説 the food has this number of teaspoons of sugar, but shows you the 同等（の） 影響 on 血 sugar levels.

Many people are amazed to learn that a small bowl of rice can raise your 血 sugar up to the same extent as 10 tsp of （米）棚上げする／（英）提議する sugar, for example.

Or that 100g (about three slices) of brown bread has the 衝撃 of more than 10 tsp of sugar; and a 200ml glass of pure apple juice, 8 tsp of sugar.?

That’s important （警察などへの）密告，告訴（状） if you have type 2 糖尿病 or are struggling with your 負わせる.

公式文書，認める: Always 協議する your GP before starting a new diet 計画（する）, 特に if you are taking any 定める／命ずるd 医薬.

Recipes by Katie Caldesi. For more low-carb recipes, see The 糖尿病 負わせる-Loss Cookbook, by Katie and Giancarlo Cal desi, published by Kyle 調書をとる／予約するs at £20.?

To order a copy for £16 (申し込む／申し出 valid until October 7, 2019, p&p 解放する／自由な), visit mailshop.co.uk or call 0844 571 0640.