Get the skinny on the carbohydrate debate

A decade or so ago, fat was deemed the root of nutritional evil, and everyone loaded up on bagels and pretzels and fatfree cookies.

Now the devil supposedly lurks in those carbohydrates we thought were so good for us, as scores of eager dieters are swept up in the so-called low-carb revolution.

Confused? You're not alone.

But if you haven't yet jumped on the latest nutritional bandwagon, local dietitians have some good news: You don't have to give up an entire food group to eat a healthy diet or to lose weight.

In fact, carbs play an important nutritional role and people shouldn't

go overboard in cutting them from their diets, they say.

As always, the key is moderation.

Carbohydrates are foods, usually derived from plants, containing sugar, starch or cellulose, such as bread, cereal, pasta, potatoes, sweets, fruit and some vegetables.

Unlike fat and protein, which take hours for the body to break down, carbs provide quick energy.

"Not eating carbs is like not putting gas in your vehicle," says Heidi Shoemaker, registered dietitian with Washoe Nutrition Counseling.

The body breaks carbohydrates down to glucose, essential fuel for the brain and the preferred fuel for cells.

Healthy carbohydrates, such as fruits, vegetables and whole grains, are also sources of important vitamins and eating these foods can help prevent certain types of cancer.

Cutting too many carbs can have unhealthy consequences.

Eating too much protein, for instance, is hard on the kidneys, says Amy Bottenberg, a registered dietitian with the Carson-Tahoe Hospital in Carson City.

And replacing carbs with food containing high amounts of saturated fat can elevate cholesterol, which can lead to heart disease.

Meanwhile, dieters eating too few carbs may feel tired and irritable because they're not getting the sources of quick energy they need.

They may lose weight, but loss of water and muscle tissue rather than loss of fat may account for much of it, Bottenberg says.

Not surprisingly, some carbs are healthier than others, and it doesn't take an advanced degree in medicine to guess which ones are more nutritious.

Dietitians recommend eating whole grains, fruits and vegetables and limiting refined carbs, such as cookies, candy, ice-cream, soda and chips.

So does that mean never eating white rice, regular pasta and sweets ever again? No, say dietitians.

Both Bottenberg and Shoemaker say their clients do better when they allow themselves occasional treats.

Attempts to completely eliminate certain foods often lead to binges and feelings of failure.

Shoemaker says some clients like small daily treats, such as a couple of Hershey kisses for dessert at lunch, while others prefer a larger treat once or twice a week, such as an ice-cream sundae.

Either approach is OK, as long as people eat a balanced diet on the whole and maintain a healthy weight.

Low-carb diet proponents note the relationship between eating carbohydrates and insulin production in the body, which can trigger hunger.

Certainly grazing all day on nothing but carbs is likely to leave dieters feeling unsatisfied.

To get filled up, Bottenberg and Shoemaker suggest combining carbs with protein and healthy fats.

Drink a glass of milk or eat a cheese stick with fruit for a snack, for instance.

Or spread peanut butter on toast in the morning.Olive, peanut and canola oils, as well as fats from nuts and avocados are considered healthy fats, Shoemaker says.

Keep in mind, too, that carbs rich in fiber, which provides bulk, are more filling than refined carbs.

A piece of whole-wheat bread will stick with you longer than a slide of white bread with the same number of calories.

Fiber also is essential for good colon health, Bottenberg notes, another reason to include whole grains, fruits and vegetables in a diet.