I know it's almost sacrilegious to criticize carbohydrates, but in light of so many negative effects from their imbalance and overuse, the time has come to take the carbohydrate craze to task.

Carbohydrate overloading tends to displace protein foods the body needs for immunity, stable blood sugar levels, hormones and tissue repair. Plus carbohydrates such as bread, pasta and potatoes are deficient in essential fatty acids (EFAs) that control the cardiovascular, reproductive and nervous systems. So, my clients suffer sugar cravings, lack of concentration, lack of energy, the need for more sleep, fluid retention, aging skin, high glycerides and weight problems.

Carbohydrates are considered the preferred fuel for human beings, but our national obsession with cutting dietary fat has produced diets unusually high in carbohydrates and, therefore, deficient in EFAs, the real key to overall health. If you were to follow the U.S. Department of Agriculture's (USDA) Food Guide Pyramid as your guide to daily food choices, you'd eat 6 to 11 servings of bread, cereal, rice and pasta a day, foods that contain practically no EFAs. You'd also be advised to consume fats and oils sparingly because, according to the USDA, they contribute empty calories to your diet.

I observed carbohydrate-connected health concerns such as gluten intolerance years ago when I worked at the Pritikin Longevity Center. Yet that doesn't compare to the problems my fat-phobic clients face as a result of their extreme diets. Many have cut down on nutritional staples such as eggs, meat and other proteins, and butter due to cholesterol concerns. Instead, these people eat record numbers of fat-free candy, honey and fruit juice-sweetened cookies, and low-fat (but sugar rich) frozen yogurt. We overeat sugar and carbohydrates, which can make us fat.

Studies show that Americans eat less fat now. The USDA reports a drop in red meat intake between 1980 and 1990. In the past 20 years, butter intake has declined by 25 per cent. Unfortunately, we've substituted sugar for the missing fat calories. High sugar intake is linked to higher insulin levels, extreme hunger and, consequently, overeating.

Nearly half of all adults and 75 percent of the obese have a problem with carbohydrate metabolism due to insulin resistance. Insulin is a hormone that metabolizes glucose from carbohydrates into energy. Insulin resistance is a condition whereby body cells resist the action of insulin, which they over-produce because of too many sugary and simple carbohydrate foods. Insulin resistance is an underlying cause of a condition associated with Type II diabetes, hypertension, obesity and high glyceride values. Individuals who produce high levels of insulin are constantly hungry and crave rich foods.

Consistently high levels of insulin in the blood promote fat storage and the inability to access stored body fat. So, people who consistently eat foods that promote high insulin response are generating fat storage.

Even if you eat excess complex carbohydrates, you may set the stage for fat buildup. When you fill up mainly on fat-free foods such as wheat bread, fruit juice and corn chips, you may foster fat because insulin is a fat-promoting hormone.

So what can a weight-conscious person do? The truth is, we're all different, and: some people can tolerate more carbohydrates, others less, due to the way foods are metabolized. The slow oxidizer does better on a Pritikin-style diet (high carbohydrates with EFAs, of course), while the fast oxidizer will thrive on a diet high in protein and fat. In general, men seem to handle a greater carbohydrate load than women probably because they generally have fewer fat cells and more muscle mass, which makes them able to burn more carbohydrate calories. My female clients, however, do better on a diet that ranges from 30 to 40 percent in carbohydrates unless they're very physically active. In this case, athletic women may be able to tolerate a diet closer to 50 to 55 percent carbohydrates.

To be safe, we should strive to keep insulin levels low. This is easily accomplished by eating meals that consist of a mixture of proteins, carbohydrates and some fat. The good news is that protein can increase metabolism 30 percent, while a purely carbohydrate meal increases metabolism only 10 percent. Protein helps balance insulin release through production of the hormone glucagon. Protein-induced glucagon in turn mobilizes fats from storage tissue, thus aiding weight loss. Glucagon acts in the opposite way as insulin. By eating balanced meals you get more steady blood sugar levels and the ability to burn stored body fat for long-term weight loss.

Fats (butter, olive oil, sesame oil) also slow insulin release, plus a little goes a long way in making you feel full so you won't overeat. Besides, essential fats such as safflower oil and flax oil have metabolic raising effects. When you add the right fat, you'll balance carbohydrate intake automatically.