* Full time employment for students

Students selected for this programme will work in an actual bistro restaurant, serving a scholarship that qualifies, remunerates and delivers realtime experience in a working environment. We apply the same demanding standards on this programme as with our core curriculum. 

              

Carbohydrates are an essential part of our diet and a primary source of energy. Different types of carbohydrates have a differing effect on blood glucose and insulin levels, this in turn affects how we feel. 

To lose weight and maintain a healthy weight in a way that doesn’t leave us feeling hungry and thus perhaps miserable is very important and it is therefore important to control the effects of carbohydrates in the body. Healthy eating should always be combined with plenty of exercise and drinking enough water. 

It is important to understand the different types of carbohydrates, i.e. the good guys and the bad guys. 

Good carbs ( e.g. wholemeal pasta, pulses, wholegrain seedy bread and brown rice) provide valuable vitamins and minerals as well as fibre. By eating these in controlled amounts and in combination with other food groups we can avoid highs and lows in blood glucose levels that result in peaks and troughs in energy levels and hunger pangs. 

Bad carbs play no role in our diet and are nutritionally redundant. These are refined carbs (e.g. sugar and white flour) which are stripped of their fibre content and many of their nutrients during processing. They also influence blood glucose and insulin levels resulting in peaks and troughs in energy levels and hunger pangs. The bad carbs also tend to contain significant amounts of fat. When we consider the following bad carbs it is no wonder that obesity levels are rising: 

When deciding which carbs to include in our diet it is important not to eat too much wheat, many people are intolerant to wheat which can cause uncomfortable bloating and weight gain. It is easy to eat too much wheat – a wheat cereal for breakfast, a sandwich for lunch and pasta for dinner. Replace with other types of grain e.g. oats, barley, rye and rice. 

Insulin Resistance

The hormone insulin plays a major role in converting carbohydrates into energy, however if we are not very active, overweight and eat too many sugary refined foods, it is possible to become insulin resistant meaning that insulin levels remain too high and in turn contribute to excess fat in the blood. 

By losing weight, eating less sugar and taking plenty of exercise we will be in a better position to curb excessive insulin production and improve levels of fats and glucose in the bloodstream.  

Glycaemic Index 

All carbohydrates have a ranking of 0 to 100 which indicates how quickly a food is broken down by the body and its subsequent effect on blood glucose levels, this is known as the glycaemic index (GI). Low GI foods produce a steady release of energy and satisfy the appetite for longer. High GI foods have a more dramatic effect on blood glucose levels and trigger a quick release of insulin into the bloodstream in order to steady blood glucose levels. This leads to energy levels yo-yoing and hunger pangs. 

Glycaemic Index Samples 

Asparagus, broccoli, cabbage, leeks, onions, peas, peppers, salad greens, spinach, watercress, lemons, lines, oranges, plums, raspberries, rhubarb and strawberries. 

Fibre 

Fibre is another factor in the weight loss equation, we also need foods which are high in fibre, these suppress hunger pangs and have no effect on blood glucose levels. It is believed that increasing fibre intake from 18-20G to 25-30g a day can help to reduce calorie intake by 15-20 %. This equates to three or more portions of vegetables, two of fruit as well as two servings of complex unrefined carbohydrates spread throughout the day. 

Cut out foods that contain hydrogenated or trans fats (these are found in processed foods such as ready meals, biscuits and some margarines) and minimize intake of foods that contain saturated fats, cheese for example. Replace with plant based fats such as olive oil, omega -3 fatty acids found in oily fish and omega-6 fatty acids found in nuts, seeds and plant oils. These are metabolized for rapidly than animal fats and may also help to burn calories derived from carbohydrates more quickly. 

Good sources of omega-3 are tuna, mackerel, sardines, salmon, eggs, walnuts, pumpkin seeds and soya beans. 

To keep our metabolism working at optimum levels and to keep hunger at bay combine a portion of protein with carbohydrate at every meal. Quality is key, opt for lean red meat, poultry, fish, shellfish and eggs (no more than four a week), beans and tofu. 

What We Need Every Day 

Eating regular, nutritionally balanced meals makes it easier to avoid the lure of snacks. It is tempting when slimming to skip meals but this often has the reverse effect to that desired and leads to unmanageable hunger, a preoccupation with food and poor energy levels. Regular balanced meals help to control the appetite and the storage of fat in the body. 

A decent breakfast that contains a protein element along with unrefined carbs will give flagging energy levels a boost. Protein based foods also have a motivational effect on the brain, influencing concentration and mood. An afternoon dip in energy levels is not uncommon and this can be more pronounced after a carbohydrate based lunch (sandwich, pizza, baked potato). Curb the amount of carbs you eat and up the protein element keeping it lean and good quality such as chicken or fish. 

Many diets suggest cutting carbs out of the evening meal, but they do have an influence on serotonin levels in the brain and consequently on how well you sleep. Therefore include some form of unrefined carbohydrate food in tandem with protein in your last meal of the day.