Are you finding it harder than you imagined to give up carbs and change your diet? Do you find you can’t just eat one biscuit or square of chocolate, but instead you’re reaching for the packet again and again?
If you really find yourself craving sweet or starchy things, and struggle to cut down, despite knowing how harmful it can be, you might be a sugar or carb addict.
This is not as fanciful as it may sound — in my opinion, sugar is a highly addictive substance, because when it is digested it produces ‘feel good’ chemicals in the brain.
As a doctor, I wondered for years why my advice around ‘moderation’ and ‘cutting back’ to help with weight loss seemed so ineffective, even after pointing out the serious risks to the patient’s health that obesity and type 2 diabetes bring.
Then, one day, I realised some of my very obese patients were exhibiting similar behaviour to other people who struggle with moderation; such as those addicted to drugs or alcohol. What if they really could not easily just ‘cut back’ any more than a person with an alcohol problem can stop drinking? It would make far more sense if obesity was not just the result of a dietary choice or greed, but instead part of a psychological and physical compulsion to eat certain foods.
Dr David Unwin and chef Giancarlo Caldesi have created a list of recipes which means you can still enjoy sweet treats even if you’re a sugar and carbs addict
Around seven years ago, I was starting to notice a ‘middle-aged spread’ in myself and realised it was partly because of a nasty snacking habit I had developed. I kept biscuits in my desk, and I’d munch a few throughout the day, particularly in anticipation of a stressful patient.
When I could easily get through three, even though I wasn’t hungry, I decided to stop.
I was astonished to find giving up biscuits completely took me a year. Asking around, I found patients were having similar problems, but not always with sweet foods. These days, I find a new ‘bread addict’ about every two weeks.
People for whom even the thought of giving it up causes distress. Of course, if you are a lucky person who is addiction- free, you may well struggle to understand this, but perhaps you can see it would help explain how for many people obesity is not simply a lifestyle choice but something more complex.
A number of reputable scientific studies have identified that for some people, eating high-GI foods (those with a high glycaemic index, a measurement of how rapidly they cause sugar to be released into the bloodstream) can trigger changes in the chemistry of the brain and behaviour similar to other addictions.
HOW CAN I TELL IF I AM ADDICTED?
The following, adapted from the Yale Food Addiction Scale, is a tool developed by Yale University’s Rudd Centre for Food Policy And Obesity in 2009 to identify those who exhibit addictive symptoms with the consumption of foods. Consider the following seven statements to see how many correctly describe your relationship with sugary or high-starch carbohydrate foods.
1. I have cravings or a strong desire for the food.
2. I suffer more cravings and other physical symptoms of withdrawal if the food is not available. These symptoms are relieved by consuming that food.
3. I eat the food in larger quantities, or for longer than I intended.
4. I want to cut down on my consumption or quit entirely but I find I am not able to.
5. I spend a lot of time obtaining or planning how to get the food.
6. I eat the food consistently despite acknowledging that it brings me persistent physical or psychological problems or other harm arising from it.
7. I need to eat increased amounts of the food to get the same desired satisfaction from it.
If two or more of these statements apply to you, then you may have a food or carbohydrate addiction.
Dr David Unwin believes that sugar is a highly addictive substance, because when it is digested it produces ‘feel good’ chemicals in the brain
WHAT DO I DO NEXT?
In my own case, the ‘biscuit problem’ was solved by a two-pronged attack — progressive reduction of the snacking, along with transferring to less addictive foods; first, plain oat biscuits, then non-salted almonds or walnuts.
If you are struggling with a sugar or carbohydrate addiction, the chances are that gradually reducing your intake just won’t work for you. If so, you may want to try a ‘cold turkey’ approach.
Plan in advance and pick a day to give up whatever is your problem food, and be prepared for a couple of difficult days where you may feel tired and have headaches. Be sure to drink plenty of water and have a little extra salt with your meals during these early days — you’ll see the medical reasons why this tip is so helpful in the Q&A on the last page of this supplement.
HOW CAN I DEAL WITH CRAVINGS?
If cravings strike, try snacking on full-fat yoghurt with some raspberries instead, or a handful of almonds or a few squares of 90 per cent dark chocolate, which contains very little sugar.
Food cravings are caused by the regions of the brain responsible for memory, pleasure and reward, and can be complex in origin, in the same way that other addictions are.
An imbalance of hormones such as leptin and serotonin can also cause food cravings. It is also possible that cravings could be triggered by the endorphins released after someone has eaten — leading them to want to repeat the pleasurable feeling.
However, cravings may also be triggered by emotional issues, particularly if the person eats for comfort or when distressed.
Physical cravings are often time-limited so if you can distract yourself for, say, 20 to 30 minutes, by going for a walk, then the urge to eat something will naturally ease after time. Be aware of this — and also that the craving will pass in time.
Find other rewards to focus on: a long, hot bath, your favourite TV series or a chat with a friend.
After a few weeks it will all be worth it and you will start to feel clear-headed and more energetic — and perhaps lighter on the scales, too!
Spiced walnut cake
Depending on the season, you can use the natural sweetness in a carrot or parsnip to make this flavour-packed cake.
The mixture can also be cooked as 20 mini-muffins, which take around 12 minutes to cook.
Spiced walnut cake
SERVES 10
Per serving: Calories, 203; carbohydrates, 10g; protein, 5.8g; fat, 15g; fibre, 3.5g
100g butter or coconut oil, plus a little more for greasing
2 medjool dates, chopped
1 medium carrot or parsnip
2 apples
100g walnuts, chopped
4 medium eggs
100g ground almonds
2 tsp baking powder
1 tbsp vanilla extract
1 tbsp ground cinnamon
¼ tsp ground nutmeg
Pinch of ground cloves
Heat the oven to 180c/gas mark 4. Generously butter a medium, loose-bottomed, shallow 24 cm cake tin.
Using a fork, mash the dates in a bowl with two tablespoons of very hot water to form a paste.
Pour this into a sieve and force it through with the back of a spoon into a large mixing bowl.
Discard any remaining skin from the dates.
Grate the carrot (or parsnip) and apples into the bowl.
Add the remaining ingredients and mix together thoroughly with a large spoon.
Spoon into the prepared tin and bake for 25 minutes.
Check that a toothpick or skewer comes out clean when inserted — if not, cook for a few more minutes.
Remove from the oven and allow the cake to cool for 20 minutes before removing it from the tin.
Serve on its own or with a light spreading of cream cheese.
Seed and nut loaf
This dense, nutty brown loaf is adapted from Sarah Britton’s ‘Life-Changing Loaf’ recipe, which she developed while she was living in Denmark (see her version at mynewroots.org).
It is gorgeous with butter, cheese or pate. As it is packed with nuts and seeds, it is high in fat — so don’t scoff too much in one go.
Seed and nut loaf
MAKES 1 (16 slices)
Per slice: Calories, 162; carbohydrates, 5.1g; protein, 4.9g; fat, 12g; fibre, 6.2g
135g sunflower seeds, plus 1 tbsp to finish (optional)
90g ground flaxseeds
65g hazelnuts or almonds
75g quinoa flakes or oats
2 tbsp chia seeds
3 tbsp psyllium husk powder (from health food shops)
1 tsp fine salt
3 tbsp extra virgin olive oil, butter, ghee or coconut oil, plus extra to grease
Put the dry ingredients into a mixing bowl and stir. Add 475ml of water and your choice of fat and stir through with a spoon to form a firm dough.
Preheat the oven to 200c/gas mark 6. Grease a loaf tin and line with baking parchment with flaps over the sides of the tin to help you lift the loaf out. Spoon the dough into the tin and flatten down the top, scattering over the seed topping (if using).
Let the dough sit for 20 minutes, then bake for 45 minutes.
Slide a knife around the loaf, tip it out of the tin and place it upside down on a rack in the oven so that the heat can flow around it evenly.
Remove the paper. Let it cook for a further 30 minutes, until it sounds hollow when tapped and is firm to the touch.
Let the loaf cool to room temperature before slicing.
If not freezing, store in a bag or sealed container for up to five days in the fridge or a cool place.
Scones with strawberry chia jam
These delightful little scones are best cooked in mini muffin moulds and served with strawberry chia jam and clotted or whipped cream.
Scones with strawberry chia jam
MAKES 8
Per scone: Calories, 126; carbohydrates, 1.7g; protein, 4.1g; fat, 11g; fibre, 1.7g
Per serving of jam: Calories, 62; carbohydrates, 6.4g; protein, 1.2g; fat, 1.5g; fibre, 5.1g
100g ground almonds
1 tsp baking powder
30g melted butter
2 tbsp natural yoghurt
1 tsp vanilla extract
1 large egg
For the jam:
300g strawberries, hulled and roughly cut
1 tbsp chia seeds
1 tsp vanilla extract
Heat the oven to 180c/gas mark 4. Mix the dry ingredients in a bowl. Add the butter, yoghurt and vanilla extract and stir, making sure they are well blended.
Separate the egg and put the white into a large bowl.
Keep the yolk for the glaze. Whisk the egg white to form stiff peaks. Use a spoon to fold it gently into the almond mixture, keeping as much air in as possible.
Divide the mixture between eight mini muffin moulds and bake for 15 minutes, or until golden and firm to the touch.
To make the jam, whizz the fruit, seeds and vanilla briefly in a small food processor until smooth.
Tip into a bowl and chill until ready to serve.
Lemon and blueberry cake
Buttery almond cake meets sharp lemon curd and vanilla whipped cream in this impressive celebration cake.
The clever part is that the egg whites lighten the cake while the leftover yolks make the velvety lemon curd.
Lemon and blueberry cake
SERVES 8
Per serving: Calories, 470; carbohydrates, 15g; protein, 8.3g; fat, 41g; fibre, 6.1g
For the cake:
2 medjool dates, chopped
Grated zest and juice of 1 lemon
200g ground almonds
35g coconut flour
1 tsp baking powder
75g melted butter
2 tsp vanilla extract
150ml whole milk
3 medium egg whites
For the lemon curd:
2 medjool dates, chopped
4 tbsp of water
6 tbsp lemon juice (approx 1 lemon)
Zest of 1 lemon
70g butter
4 egg yolks, beaten
To serve:
180ml whipped cream
150g blueberries
Heat the oven to 170c/gas mark 3. Grease a baking tin and line with paper. For the cake, melt the dates in the lemon juice in a microwave for 30 seconds and set aside. Mix together the almonds, coconut flour and baking powder in a bowl. Add the melted butter, vanilla extract and lemon zest and stir through.
Sieve the date puree into the bowl, then add the milk and stir. Whisk the egg whites until they form stiff peaks. Mix some of the egg whites into the batter to loosen it, then fold the remaining whites in with a spoon. Spoon the batter into the tin and bake for 25-30 minutes, or until golden brown. Leave to cool.
For the lemon curd, put the dates, water and lemon juice into a saucepan and bring to a gentle boil, mashing the dates with a fork until they dissolve. Remove from the heat and sieve into a bowl.
Put the date puree back into the saucepan and stir in the zest and butter.
Tip in the beaten egg yolks while stirring vigorously with a wooden spoon. When they are well combined, put the pan over a gentle heat once more and stir constantly until the curd thickens. Remove from the heat straight away and allow to cool before using.
Use a spatula to spread the cake with a generous layer of lemon curd, plus the whipped cream and blueberries.
Magic muffins
This recipe comes from Katy Threlfall from Dr Unwin’s low-carb patient group. As a busy mum, she makes one each day for a late breakfast or to carry on the go.
The muffins can be eaten just as they are or topped with crème fraîche and strawberries.
Magic muffins
SERVES 1
Per serving: Calories, 536; carbohydrates, 15g; protein, 21g; fat, 42g; fibre, 7.5g
1 egg
1 knob of butter or 2 tsp extra virgin olive oil
50g ground almonds
½ tsp baking powder
½ tsp vanilla extract
½ apple or pear, grated
Mix the egg and fat together in a bowl, then add other ingredients and stir well. Spoon into a mug and microwave on full power for three minutes.
VARIATIONS
Savoury: Use the standard recipe but instead of the apple add half a grated courgette, pinch of dried oregano, 15g grated Parmesan and a tablespoon chopped coriander. After cooking the muffin, cut it into slices and top with cream cheese, cherry tomatoes and torn basil leaves.
Chocolate: Use the standard recipe and add a teaspoon cocoa powder, half a teaspoon vanilla extract and pieces of 90 per cent dark chocolate.
Flax seed and Parmesan crackers
These bite-size crackers are versatile. They are ideal for packed lunches (we suggest a serving is three crackers), to serve with cheese or paté, or to use as a low-carb, gluten-free base for canapes.
Made from seeds and nuts, they are filling and packed with nutrients.
Add dried herbs, spices or seeds for extra flavour.
Flax seed and Parmesan crackers
SERVES 16
Per serving: Calories, 92; carbohydrates, 0.7g; protein, 2.1g; fat, 8.7g; fibre, 1.3g
50g sunflower seeds
50g flax seeds
2 tsp chia seeds
100g ground almonds
25g Parmesan
100g butter
1 tsp salt
2 tbsp water
1 tbsp rosemary, chopped
1 tbsp black onion seeds
Heat the oven to 170c/gas mark 3. Cut three pieces of baking parchment the size of a large baking tray. Put the three types of seeds into a food processor and grind to obtain a flour. Tip into a bowl and add the remaining ingredients. Stir to form a well-blended dough and divide into two balls.
Transfer one ball of dough to one of the pieces of baking parchment on a work surface. Put another piece of paper over the top and use a rolling pin to flatten to around ½ cm. Use a palette knife to neaten the edges to make a rectangle. Roll again with the top paper in place.
Transfer the base paper with the crackers to a baking tray. Cut the dough into approx 24 squares. You don’t need to separate them before cooking as they will pull apart after they are cooked.
Do the same with the other ball of dough. Bake the crackers for 20-25 minutes or until golden brown and firm to the touch. Leave to cool.
Break the crackers apart (there should be 48 in total, 16 servings) and store in an airtight container for up to three days.
If they become soft, they can be firmed up in a hot oven for a few minutes.
Coconut and raspberry squares
Coconut gives a natural sweetness to a dish, which means you can limit any added sugar.
Coconut and raspberry squares
SERVES 12
Per serving: Calories, 202; carbohydrates, 4.7g; protein, 5.4g; fat, 17g; fibre, 3.6g
2 medjool dates, chopped
100ml milk, either cow’s or nut
100g butter
2 tsp vanilla extract or 1 tsp vanilla powder
1 tsp baking powder
100g desiccated coconut
50g coconut flour
6 medium eggs
125g raspberries
Put the dates and milk into a bowl and microwave for 1 minute to soften them. Mix, then sieve, the mixture over a bowl; it should form a thick paste.
Add the other ingredients to the bowl and mix. Pour into a baking tin. Bake at 170c / gas mark 3 for 25 minutes or until golden brown.
Allow to cool before cutting into 12 squares.
Brown ‘bread’ cups
Use these low-carb rolls to make a bacon butty for breakfast. We like them with garlic butter.
Brown ‘bread’ cups
MAKES 4
Per serving: Calories, 314; carbohydrates, 1.8g; protein, 26g; fat, 26g; fibre, 6.8g
½ tsp baking powder
50g ground flax seed
125g ground almonds
125g mozzarella, coarsely grated
3 large eggs, beaten
1 tsp salt
Mix the ingredients into a dough, divide it into four balls and put them onto a baking tray. Pat them down a little to form a bap shape around 1.5 cm deep.
Bake at 180c/gas mark 4 for 20 minutes, or until browned and firm to the touch.
Allow to cool before slicing and filling.
Recipes by Katie Caldesi. The Diabetes Weight-Loss Cookbook by Katie and Giancarlo Caldesi is published by Kyle Books at £20.
To order a copy for £16 (offer valid until April 27, 2019; P&P free), visit mailshop.co.uk/books or call 0844 571 0640.