UK
Join as a UK member
UK membership helps fund free patient resources, evidence summaries, and community programmes that reduce pressure on local services.
- Become a PHC member
- Receive printed member materials
- Support UK programmes
Free Downloads
Practical resources
for real life
Free booklets, sugar infographics and reference guides — written for patients, families and the clinicians who support them.
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Receive new sugar charts, booklets, and practical metabolic health resources by email.
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Diary of a CEO follow-up
New here from Diary of a CEO?
Start with Dr David Unwin’s practical resources, then follow the evidence and see how PHC members keep these tools free for patients, clinicians, and families.
Patient & Clinician Booklets
Real Food Booklets
PHC’s flagship patient education series — plain-English guides to eating real food for lifelong metabolic health.
Patient Booklet
Real Food Lifestyle
The flagship PHC guide to everyday real-food eating — practical principles, meal ideas and shopping pointers for families.
Download PDFPatient Booklet
Real Food for Weight Loss
A low-carbohydrate approach to sustainable weight loss, built on the RCT evidence PHC summarises in its evidence library.
Download PDFPatient Booklet
Real Food for Metabolic Health
How real food supports insulin sensitivity, blood-sugar control, and the metabolic markers behind long-term health.
Download PDFPatient Booklet
Real Food for Oral Health
Produced with dental clinicians, this booklet explains the diet-oral-health link and the foods that protect teeth and gums.
Download PDFPatient Handout
How to Measure Metabolic Health
A one-page A5 handout explaining the practical markers people can use to understand and track metabolic health.
Download PDFReference Guide
Carbohydrate Content
A quick-reference carbohydrate-content table for common whole foods — useful for patients following a low-carb plan.
Download PDFPatient Booklet
Real Food on a Real Budget
Shows that real-food eating doesn't have to be expensive — with costed meal examples and shopping strategies.
Download PDFBy Dr David Unwin
Low-Carb for Type 2 Diabetes
Dr David Unwin's practical booklet for people with type 2 diabetes or prediabetes, drawing on his 150+ drug-free remissions at Norwood Surgery.
Download PDFFor Healthcare Professionals
The Norwood Protocol
Dr Unwin's step-by-step protocol for GP practices supporting patients with T2D remission — the model behind The Lifestyle Club.
Download PDFPrinted resources
Become a member and receive printed booklet packs to share.
Membership helps fund free resources and includes printed Real Food booklet packs for UK members.
Visual Tools
Sugar infographics
Dr David Unwin’s widely-shared posters, translating the sugar content of everyday foods into teaspoons — a powerful aid in the consultation room.
The Sugar Burden
A visual summary of how much sugar is hidden in a typical UK weekly shop, translated into teaspoons.
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Common Foods
Teaspoon equivalents of sugar in familiar everyday foods — often far more than patients expect.
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A Common Breakfast
The hidden sugar load of a 'healthy' breakfast of cereal, juice and yogurt, visualised at a glance.
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Breakfast Cereals
How mainstream breakfast cereals compare once you count teaspoons of sugar per bowl.
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Bread
Sugar (and refined-carb) content in popular UK breads — useful alongside a low-carb consultation.
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Fruits
Not all fruit is created equal: sugar content across commonly-eaten fruits, shown in teaspoon equivalents.
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Fruits vs Vegetables
Side-by-side sugar load of fruits versus non-starchy vegetables — the case for leaning on veg.
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White vs Brown vs Green
Comparing staple 'white', 'brown' and 'green' carb sources by sugar and glycaemic impact.
Open full sizeGet Dr Unwin's sugar infographics and evidence links by email.
We will send a concise bundle with the charts, related PHC resources, and evidence links to revisit after the podcast.
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Translated Charts
Sugar infographics in 36 languages
Download the translated poster sets currently available from PHC’s sugar chart library.
Amharic10 posters
Catalan10 posters
Danish10 posters
Gujarati10 posters
Hindi10 posters
Hungarian10 posters
Kannada10 posters
Kashmiri10 posters
Malayalam10 posters
Marathi10 posters
Norwegian10 posters
Odia10 posters
Punjabi10 posters
Russian10 posters
Tamil10 posters
Lifestyle support
Start the free Real Food Lifestyle course.
Use the course alongside PHC resources to turn practical low-carb and real-food guidance into everyday habits.
Support the work
Choose the PHC path that fits where you live
UK members and international supporters both help keep practical resources free and fund evidence-based metabolic health work.
International
Support PHC internationally
International supporters are part of the same mission, helping keep resources free while backing evidence summaries and community programmes.
- Become an international supporter
- Receive PHC updates
- Share evidence-based metabolic health resources
Governance
Annual reports
Five years of PHC annual reports. For charity-commission filings and the full governance record, see our About page.
PHC Annual Report 2024–2025
PDF · 2024–2025
PHC Annual Report 2023–2024
PDF · 2023–2024
PHC Annual Report 2022–2023
PDF · 2022–2023
PHC Annual Report 2021–2022
PDF · 2021–2022
PHC Annual Report 2020–2021
PDF · 2020–2021
Keep resources free
Help keep PHC resources free.
Donations and membership help maintain patient resources, evidence summaries, and community programmes.
Can't find what you need?
If you're looking for a specific resource, a translation, or want to order printed copies of our Real Food booklets, get in touch.