Enticing recipes that could help you reverse type 2 diabetes

Struggling with excess weight and type 2 diabetes? This revolutionary low-carb plan – which we launched in Saturday's Mail and continue this week with great tasty recipes – should put you back in control and could even help reverse your type 2 diabetes.

Here, the NHS general behind the plan explains how it works, while chef Giancarlo Caldesi and his wife Katie, a food writer, unveil their succulent low-carb pasta dishes …

From breakfast cereals and juices, sandwiches and lean yoghurt to lunch and pasta dinner – these meals are now the staple of our busy lives.

Take a step back and you may find that you eat foods rich in carbohydrates for most, if not all, of your meals.

Many people would not think that these are unhealthy foods. Yet, for an increasing number of us, eating well, day after day, can lead to potentially serious health problems, with repercussions in terms of weight gain and type 2 diabetes.

So, why could carbs be a problem? Essentially, people who develop type 2 diabetes have difficulty treating sugar – or glucose.

As a result, it forms over time in their blood, damaging small blood vessels in vital organs.

Eventually, this can trigger complications such as nerve damage, blindness, kidney failure or stroke.

And sugar is all around us – it's even found in "salty" carbohydrates, low-fat foods and "healthy" grains, and is hidden in processed meals and snacks.

I am a doctor and I started my work on the transformative benefits of a low carb diet after being deeply concerned about the growing number of people affected by type 2 diabetes and obesity, both in my practice in Southport, Merseyside and more generally. .

It was through my work on low carbohydrate that I met the great Italian chef, Giancarlo Caldesi, who revealed in Saturday's Weekend magazine how he had sunk in type 2 diabetes: vision loss, taking weight, arthritis and nerve damage to the feet, after decades of a diet rich in carbohydrates. He attributed the symptoms to "aging" and his busy lifestyle. He had never imagined that his choice of food could be to blame.

INVERSE TYPE 2 WITHOUT PILLS

Like most people, Giancarlo knew that cakes and other visibly sweet foods were bad news for type 2 diabetics or for weight loss. But, like many people, he did not know that starchy carbohydrates – present in cereals such as wheat, rice or cereals, root vegetables and potatoes – are also composed of chains of sugar molecules which are digested and absorbed in the same way in the blood. like sugar itself.

Then he cut those foods when he became low in carbs – and saw dramatic effects on his waistline and his health. Not only did he lose more than three stones, but he also reversed his type 2 diabetes. Now he has regained sensation in his feet, improved his eyesight, and feels mentally clearer and happier than in years.

Like Giancarlo, you might be surprised at the lack of glucose in your bloodstream normally – often up to two teaspoons. But imagine what happens if you eat something very starchy, like a baked potato. Once this is in your digestive system, the enzymes in your body will work on it to break down the starch into a surprisingly large number of glucose molecules. These are absorbed into your bloodstream very quickly.

But do not just think about obvious carbohydrates. Many processed foods contain a lot of sugar, in addition to starches that break down into sugar. One study estimates that up to 74% of packaged foods and beverages include sugar or added sweeteners to enhance taste.

This means that the tomato sauce bought at the store in a jar that you add to your bowl of spaghetti probably contains a disturbing amount of added sugar.

Even products promoted as low fat or sold in healthy-looking packages may contain a lot of carbohydrates and sugar. This includes many popular foods that we consider healthy choices – whole grain breads, wholegrain breakfast cereals, and low-fat dairy products.

Good fats are the cornerstone of this low carb plan. At first, I was worried about the effect on cholesterol and the risk of cardiovascular disease in my patients, since I advised them to eat a diet that was probably richer in dairy products, eggs and eggs. fat. But the average cholesterol in my patients has decreased.

For all readers who are worried about cholesterol and this diet, you can ask your doctor to give you a cholesterol test. Better yet, I suggest you ask for the "fasting lipid profile" test. This is preferable because it measures other important blood lipids such as triglycerides and "good" HDL cholesterol levels, which are undoubtedly better indicators of the risk of heart disease than simple cholesterol testing.

In my own patients following a low carbohydrate diet, I was delighted to see an improvement of about 30% in triglyceride scores.

This is not to deny the importance of drugs in the treatment of health problems. And you should always consult your doctor before embarking on a new diet, especially if you take prescription medications regularly.

However, the combination of my own work, the inspiring results of my patients and Giancarlo's experiences has given me great hope that by adopting a low carb diet we can do a lot to combat the crisis of diabetes and obesity.

That's why I teamed up with Giancarlo and his wife, culinary writer Katie, in the Diabetes Weight-Loss Cookbook, which we share exclusively with Daily Mail readers this week.

The book focuses on the enticing recipes that Caldesis has created to help Giancarlo regain his health.

The dishes are based on a simple plan that reduces carbohydrate consumption by focusing on protein, good fats and dairy products, leafy vegetables and low sugar fruits. There is no counting of calories, strict portion control or weighing of ingredients.

While not being a weight loss program as such, you should find that when your blood glucose levels get normal, the extra pounds go away, helping you to adopt a healthier lifestyle and more. satisfactory.

BEEF RAGU

This ragu has been a favorite of Chef Giancarlo and our family for years – but instead of having it with pasta, they eat it now with pappardelle with cabbage or lasagna.

8 servings

Per serving of ragu: Calories, 272; carbohydrates, 6.4 g; protein, 29g; fat, 13g; fiber, 1.5g

Per serving of pappardelle with cabbage: Calories, 66; carbohydrates, 7.5 g; protein, 1.8 g; fat, 2.2 g; fiber, 4.5g

For the ragu

• 80ml of extra virgin olive oil
• 2 cloves of garlic, lightly crushed
• 1 medium carrot, finely chopped
• 2 large celery sticks, finely chopped
• 1 red onion, finely chopped
• 2 bay leaves
• 850g-1kg of ground beef (or veal or pork)
• 200 ml of red wine
• 2 boxes of 400 g of Italian tomatoes with plum

For cabbage Pappardelle

• Half head of white cabbage or Savoy cabbage
• 10g of salted butter
• Salt and ground black pepper

Heat the oil and fry the garlic, carrot, celery, onion and bay leaves for about 15 minutes or until they are softened . Add the mince and fry until coloring. Add the wine when the meat seems dry and let reduce for 5 minutes.

Then put the tomatoes in a bowl and cut them into pieces. Fill the quart boxes with water and add them to the pan with the tomatoes. Bring the ragu to a boil, then reduce the heat to simmer for 2 hours.

Remove the bay leaves. To make the pappardelle, remove the cabbage root, then lay it flat and use a sharp knife to cut thin strips. Put them in a bowl with the butter, a pinch of water, salt and pepper.

Cover and cook in the microwave for 7 minutes, stirring halfway through cooking. Or put the ribbons in a saucepan with the butter, 100 ml of water, salt and pepper and cover. Cook 8 minutes or until tender. Drain before serving with the ragu.

Chicken and ricotta balls

Inspired by the tuscan meatballs prepared by Giancarlo's mother, this recipe is an easy supper that our family loves. We replaced bread in the original recipe for ricotta, which keeps them light and low in carbohydrates. You can sprinkle the rest of the ricotta for an extra-creamy sauce.

6 servings

Per serving of tomato sauce: Calories, 196; carbohydrates, 7.1 g; protein, 1.8 g; fat, 17g; fiber, 1,3g

Per serving of meatballs: Calories, 268; carbohydrates, 2.7 g; protein, 30g; fat, 15g; fiber, 0.6g

For tomato sauce

• 1 red onion, finely chopped
• 1 clove of garlic slightly crushed
• 5 c. To soup of extra virgin olive oil
• 2 boxes of 400 g of Italian tomatoes with plum
• 1 C. Salt tea
• Freshly ground black pepper

For meatballs

• 500g chopped chicken
• 1 white onion, finely chopped
• 3 c. To soup of extra virgin olive oil
• 100g of drained ricotta
• Handful of parsley, finely chopped
• 2 tbsp. Fresh oregano soup
• 75g finely grated Parmesan cheese
• 2 tbsp. Salt tea
• ¼ c. Freshly ground black pepper

To finish

• 2 tablespoons double cream
• Basil leaves

For tomato sauce, fry the onion and garlic in olive oil until they are soft and translucent. Add the tomatoes and season. Fill the quart boxes with water and pour in to collect the juice.

Add to the pan. Hit the tomatoes to break them. Reduce heat and simmer uncovered for 40 minutes. The sauce should be thick, not watery.

For meatballs, mix all ingredients in a bowl. To test the flavor, take a ball of the mixture, flatten it into a patty and fry it until it is well cooked. Taste, rectify the seasoning and make the rest of the dumplings the size of a big walnut. Brown the meatballs for 10 minutes, then pour in the tomato sauce and cook for about 15 minutes.

Add the cream and serve on a bed of zucchini ribbons (see recipe, bottom right), sprinkled with basil leaves.

The meatballs keep well in the refrigerator until four days and can be warmed up.

PENNE WITH ASPARAGUS WITH MUSHROOM CARBONARA

For this creamy carbonara recipe, use asparagus in season. The rest of the year, use green beans instead. We know we will have infuriated some Italians by adding cream to a national dish, but without the starchy pasta, the sauce needs a little help to coat the asparagus well. So, forgive us and enjoy this healthy bowl of creamy beauty.

2 servings

Per serving: Calories, 645; carbohydrates, 7g; protein, 30g; fat, 52g; fiber, 4.6g

• 500 g of asparagus
• 100g bacon with pancetta, cubes or bacon
• 175g sliced ​​mushrooms
• 1 tablespoon of extra virgin olive oil
• 1 medium egg
• 1 egg yolk
• 25 g finely grated parmesan, with extra to serve
• 3 tablespoons double cream
• 1 C. Freshly ground black pepper plus one to serve
• 4 tablespoons of white wine

Snap the woody finish asparagus. Cut the remaining portions of the diagonal into 3 cm pieces to look like quills, and put them in a pot of boiling salted water for 3 to 5 minutes, until they are tender. Drain and set aside.

Cook bacon or bacon bacon with mushrooms, oil and seasoning for about 10 minutes, until they are lightly browned and crisp. Allow the water to evaporate and cook until it is golden brown. It will take 7 to 10 minutes.

Meanwhile, mix the egg, egg yolk, parmesan, cream and black pepper in a bowl using a fork. Pour the wine into the pan with the pancetta or bacon. Boil and reduce for 2 minutes. Add the asparagus and mix. Remove the pan from the heat and quickly incorporate the egg mixture with the help of a wooden spoon. The residual heat will cook the egg. Serve with a little more parmesan and black pepper.

GREEN BEAN LINGUINE

This recipe brings punchy flavors from southern Italy to the plate.

If you have leftovers, they can be served cold in salad the next day. Cut the beans yourself or buy them ready.

2 servings

Per serving: Calories, 426; carbohydrates, 8.6 g; protein, 24g; fat, 31g; fiber, 7.1g

• 280g green beans, runner or dishes
• A knob of butter
• Salt and black pepper
• 3 tablespoons of water
• 3 c. To soup of extra virgin olive oil
• 10 cherry tomatoes cut in half
• 10 black olives, pitted and cut in half
• 1 clove of garlic, finely chopped
• A pinch of hot pepper flakes
• 4 anchovies (optional)
• 1 can of tuna, 150g of drained weight
• 2 tablespoons finely chopped parsley

Cut the beans into very long pieces with the help of a sharp knife, then put them in a small saucepan with the butter, a pinch of salt and a drizzle of water. Cover with a lid and cook on medium heat for 3 to 5 minutes, or until the beans are tender and do not slip. Remove the lid of the pan and set aside.

Meanwhile, heat the oil in a pan with the tomatoes, olives, garlic, chili, anchovies and pepper, and fry them for a few minutes until that they become very hot. Add the tuna to the pan and stir it to break a little, then add the beans with a few tablespoons of the remaining water in the pan. Stir gently to heat the ingredients and taste for seasoning. Add parsley, mix and serve in hot bowls.

COURGETTE RIBBONS

Served with avocado and green seasoning, this vegan dish is a rainbow in a bowl. Add tofu to increase the protein content. If you are not vegan, add cooked chicken.

2 servings

Per serving: Calories, 454; carbohydrates, 10 g; protein, 8.6 g; fat, 37.5 g; fiber, 10g

• 4 medium zucchini
• 2 tbsp. To soup of extra virgin olive oil
• Salt and freshly ground black pepper
• 1 large avocado, peeled, pitted and cubed
• 8 cherry tomatoes, quartered
• Handful of coriander leaves

For green seasoning

• 2 new onions coarsely chopped
• 1 small green or yellow pepper, chopped
• Small Scotch Pepper Bonnet, finely chopped
• 20 g chopped coriander
• 1 tablespoon thyme leaves
• 1 clove of peeled garlic
• Juice of 1 lime
• 2 tablespoons of cold water
• ½ teaspoon of salt

Preheat the oven to 220 ° C / gas 7 and line two trays of parchment paper. Cut the zucchini ribbons, mix in a bowl with the oil and season, then spread loops on the baking sheets so that the heat can circulate. Cook until completely cooked.

For seasoning, mix the ingredients to obtain an approximate dough.

Put the zucchini in bowls and stir in avocado, tomatoes, coriander and seasoning.

LASAGNE TUSCANY

It's the recipe of Giancarlo's mother. We do not know what she would do with our spinach pasta, but we love it.

6 servings

Per serving: Calories, 270; carbohydrates, 3g; protein, 25g; fat, 16g; fiber, 5.1g

For spinach pasta

• 400g of spinach
• ½ teaspoon of salt
• 4 eggs
• 8 tablespoons of almond milk or cow
• 1 tablespoon of psyllium husk powder (in health food stores)

For bechamel

• 550 ml of almond milk or cow
• 4 c. Cornstarch
• 4 tablespoons double cream
• 50g of butter
• ½ teaspoon of salt
• ¼ c. Freshly grated nutmeg
• 1 bay leaf

To finish

• 50g finely grated Parmesan cheese
• 125 g of mozzarella, roughly torn

Prepare 700g beef stew (see recipe above). To prepare spinach "pasta", preheat oven to 220 ° C / gas. 7. Line two trays of parchment paper and brush them with olive oil. Mix the ingredients in a food processor to form a dough and divide them between the upholstered trays. Place a piece of oiled parchment paper on top and press it to form a rectangle 27 cm x 34 cm and 5 mm thick.

Remove the top sheet. Bake for 8 to 10 minutes or until the mixture is firm to the touch. Let cool.

For bechamel, mix 3 tbsp. At the table of milk with corn flour in a bowl. Pour into a saucepan with the remaining ingredients and set over medium heat until it is thick and bubbling. Season and discard the bay leaf.

Spoon a quarter cup of bechamel and stew at the base of a lasagna dish. Do not mix them together. Now scatter a quarter of the parmesan and mozzarella.

Cut out the spinach "pasta" according to your taste and put a third on the bechamel and ragu.

Repeat the sequence until you get three layers of "pasta" and four layers of béchamel, ragu and cheese.

Bake for 30 minutes.

Let the lasagna sit for at least 15 minutes before serving.

The spinach "pasta" can be wrapped around an oiled parchment paper and wrapped in a plastic film. Store them in the refrigerator for up to three days or in the freezer for three months.

BROCOLI, CHILLI AND SAUSAGE

In the sunny south of Italy, bowls of orecchiette – small ears of pasta – are served simply with broccoli, sausages and a shot of chilli. In this recipe, we've skipped pasta and increased your vegetable intake to help you reach your five hours a day.

Italian sausages are pure meat without crackers, so they are naturally low in carbohydrates – try to find meat-rich sausages.

2 servings

Per serving: calories, 676; carbohydrates, 22g; protein, 28g; fat, 51g; fiber, 7.4 g

• 400g of broccoli
• 4 good quality pork sausages without crackers
• 3 c. To soup of extra virgin olive oil
• 1 medium white onion, finely sliced
• Salt and freshly ground black pepper
• 1 teaspoon of fennel seeds
• ½ teaspoon chili flakes
• 25 g finely grated Parmesan cheese

Separate the broccoli into small bunches the size of the tip of your thumb, then cut the stem into 1 cm cubes. Put the bouquets and stems in a saucepan of boiling water and cook for about 5 minutes, or until tender. Drain and set aside, keeping 3 tbsp. Soup of cooking water.

Open the sausages with a knife and remove the skins.

Use your hands to snatch pieces of sausage meat and place in a large frying pan.

Place the pan on medium heat and add to taste the oil, onion, seasoning, fennel seeds and chili flakes. Stir frequently.

When the sausages are cooked, pour the broccoli and reserved water into the pan and mix well. Continue cooking until broccoli is warmed up.

Serve in hot bowls and garnish with grated parmesan cheese.

HOW TO WORK YOUR CARB LIMIT

To learn more about your carb limits, answer our simple CarbScale quiz and find out how your body produces energy from food.

Evaluate each of the following statements from 1 = not at all agree to 5 = strongly agree. Add them up to get your score.

• I feel tired a lot of time
• I often wake up tired
• My energy falls in the day
• I want sweet or savory foods
• I'm counting on coffee to pull myself together
• I like something sweet after a meal
• I want to lose weight
• My mood is low or depressed
• I often feel stressed or anxious
• I have trouble losing weight
• I do not sleep well
• I can be irritable between meals

What do your scores mean

18 or less – low carb free

Your metabolism works well and you feel good. A low carbohydrate may be right for you because it's a fantastic way to get a varied, nutritious diet and constant energy levels. However, you can afford to be a little more flexible especially if you are doing intense exercise. Eat up to 130g of carbs a day.

19-47 – moderate carbohydrate

Your metabolism can benefit from a few adjustments, helping you feel more energetic and focused. Watch for your reaction by including some of our low-carb nutrient recipes in your diet. Limit yourself to 75g to 100g of carbs a day. This is a good starting point for carbohydrate restriction, and you can still have a varied diet. This is also a good long-term goal because it is not too restrictive.

48 or more – low carb strict

You may have health problems to treat. (Maybe it's time to talk to your general practitioner, who may wish to do blood tests.) You may be suffering from a slow metabolism and therefore have trouble doing everything you have to do in the day. Vous avez peut-être du mal à digérer les glucides et les sucres, ce qui peut entraîner des fluctuations rapides de votre taux de sucre dans le sang. Concentrez-vous sur les aliments riches en glucides et découvrez de nouvelles recettes à base de protéines et de légumes de notre sélection savoureuse. Limitez votre consommation de glucides à environ 50 g par jour. C’est un objectif raisonnable pour les personnes atteintes de diabète de type 2, de manque d’énergie ou de fringales.