Today's popular diets have pointed a finger at carbohydrate as the "cause" of the obesity and type 2 diabetes epidemic. "Low-carb lifestyles" have become the trend, as people have adopted diets that call for eliminating carbs while eating freely from high-protein and fat-laden foods.

Are all carbohydrate foods created equal? Are they truly the cause of expanding waistlines and type 2 diabetes? Is eating as much fat and protein as you want a healthful alternative?

Whole Carbohydrate = Fuel

Carbohydrate is the preferred energy source for the brain and central nervous system and is the only energy source for red blood cells. Carbohydrate fuels our muscles, which allows us to carry out daily activities and improve our fitness and health. Our bodies also need carbohydrate to efficiently process and use protein and fat.

Many healthful foods that contain carbohydrate, such as whole grains, fruit, vegetables, and dairy products, also contain essential vitamins and minerals, fiber, and plant compounds that offer numerous health benefits. They improve insulin sensitivity and lower the risk of type 2 diabetes, improve cardiovascular and digestive health, and aid in weight control.

Refined Carbohydrate = Junk

Not all carbs have the same value, however. Refined grains, sweets, desserts, and sugar-sweetened beverages lack the beneficial nutrients and plant compounds that unrefined carbohydrate foods contain. Refined carbs such as ice cream, cookies, and snack chips, even when modified to be fat-free or reduced-calorie, lack nutrient value. Overeating refined carbs can result in excessive blood glucose increases, raise harmful triglyceride levels, and cause weight gain.

Choose Wisely

Although limiting refined carbs is smart, omitting healthful, unrefined carbs is not. Denying your body these sources of energy and nutrients can lead you instead to eat too much total fat, saturated fat, and cholesterol, which in turn can raise blood fat levels, increase cardiovascular risk, and contribute to insulin resistance.

Fat is highly caloric, with 9 calories per gram compared to 4 calories per gram from carbohydrate. Unchecked intake of fat choices, even healthier monounsaturated ones, can make weight control difficult.

Though protein has 4 calories per gram-the same amount as carbohydrate-eating a high-protein diet that omits carbs can have unfortunate health consequences. According to the American Heart Association, many protein sources are "packaged" with unhealthy types and amounts of fat that contribute to heart disease. In addition, a very high protein intake can trigger gout, cause calcium loss that contributes to osteoporosis, and be harmful to people who have kidney disease.

When it comes to "low-carb" packaged foods, such as chocolates, snack bars, and ice cream, let the buyer beware! Low-carb claims often come hand in hand with a high fat content. So fat grams and calories can quickly add up.

To manage your weight, calories are what matter most. If you eat more calories than your body needs-no matter whether those calories are from fat, protein, or carbohydrate-you will gain weight. If you reduce your calorie intake by cutting back on high-fat foods, refined carbs, and portions of meat and increase your level of physical activity, you will lose weight. According to the Centers for Disease Control and Prevention, choosing foods wisely and eating a healthy balance of nutrients is what ultimately supports successful weight loss.

Moderate, Don't Eliminate

To include carbohydrate in a healthy, balanced meal plan:

* Monitor quality and quantity. Choose at least three servings of whole grains (look for breads and cereals with at least 2 grams of fiber per serving) and five to nine servings of fruits and vegetables each day, depending on your total calorie needs. Remember to count official servings, though-not helpings. A large portion may equal two or more servings.

* Look for recipes such as "Quinoa Salad," "Tropical Fruit Salad with Mango Chutney-Flavored Yogurt Sauce," and "Fresh Steamed Artichokes with Lemon Garlic Dipping Sauce" that give you the most nutrient bang for your carb buck.

* Find the best nutrient balance for you by monitoring your blood glucose. Check it regularly, including after meals. Watch how your blood pressure, cholesterol, triglycerides, and weight respond to your eating patterns.

* Remember that treats are treats. Strive for moderation with sweets and snack foods, including those marked "low fat" or "low carb."

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