When it comes to a nutritious diet, whole grains and healthy fats are two staples that support long-term health and vitality. Dr. Pascal Terjanian, explores the differences between whole grains and processed oils and shares practical tips on how to incorporate them into a balanced lifestyle. Here’s what you need to know about choosing whole, unprocessed foods that support well-being.
1. Whole Grains: Dr. Pascal Terjanian’s Guide to High-Quality Carbohydrates
Whole grains have long been celebrated for their nutrient density and fiber content, making them a core component of a balanced diet. Unlike refined grains, which have been stripped of the bran and germ layers, whole grains retain all three parts of the grain, offering essential nutrients and health benefits.
- Nutrient-Dense Powerhouses: Whole grains like oats, quinoa, brown rice, and barley are rich in fiber, B vitamins, iron, magnesium, and antioxidants. A study published in The American Journal of Clinical Nutrition shows that diets rich in whole grains are linked to a lower risk of chronic diseases, such as heart disease, diabetes, and obesity. According to Dr. Terjanian, “Whole grains provide a slow, sustained energy source that helps regulate blood sugar and supports digestive health.”
- The Fiber Factor: One of the main advantages of whole grains is their high fiber content, which promotes satiety and supports gut health. Dietary fiber helps reduce cholesterol levels, manage blood sugar, and aid digestion, all of which contribute to a healthy metabolism. Dr. Terjanian emphasizes that fiber also plays a role in reducing inflammation, a root cause of many chronic illnesses.
- Complex Carbohydrates for Lasting Energy: Whole grains are classified as complex carbohydrates, meaning they break down more slowly than refined grains. This slow digestion helps prevent blood sugar spikes and keeps energy levels stable. Dr. Terjanian suggests incorporating whole grains like quinoa, farro, and wild rice into meals to enjoy steady energy throughout the day.
Quick Tip: Look for products labeled “100% whole grain” or “whole wheat” to ensure you’re getting minimally processed grains. Dr. Terjanian recommends aiming for at least three servings of whole grains per day for optimal health benefits.
2. The Downside of Processed Oils: What Dr. Pascal Terjanian Wants You to Know
While whole grains are a valuable part of a healthy diet, processed oils are best minimized or avoided. Many processed oils, such as soybean oil, corn oil, and canola oil, undergo heavy refining processes that remove natural nutrients and introduce harmful additives. Here’s why Dr. Terjanian advises caution when it comes to processed oils:
- High in Omega-6 Fatty Acids: Many processed oils are high in omega-6 fatty acids, which are essential in small amounts but can be harmful in excess. An imbalanced intake of omega-6 and omega-3 fatty acids has been linked to increased inflammation in the body. Research in Nutrition and Metabolism suggests that excessive omega-6 intake may contribute to inflammatory diseases like arthritis and cardiovascular disease. Dr. Terjanian highlights that processed oils can disrupt the healthy balance of fats necessary for optimal health.
- Oxidative Stress from Refining: Processed oils are often refined using high heat and chemicals, which can create harmful compounds, such as free radicals. Free radicals are unstable molecules that cause oxidative stress in the body, contributing to cellular damage and aging. Dr. Terjanian points to studies in The Journal of Lipid Research, which indicate that these oxidative byproducts are linked to a higher risk of chronic diseases.
- Hidden Trans Fats: Although trans fats are largely banned, trace amounts can still be found in some processed oils, especially in partially hydrogenated forms. Trans fats have been shown to increase “bad” LDL cholesterol and decrease “good” HDL cholesterol, raising the risk of heart disease. Dr. Terjanian advises avoiding processed oils, as even minimal trans fat intake can have negative health effects.
Quick Tip: Replace processed oils with healthier options like extra virgin olive oil, avocado oil, or coconut oil. These oils contain natural antioxidants and healthy fats that support cardiovascular health without the risks associated with processed oils.
3. Choosing Healthy Fats: Dr. Pascal Terjanian’s Recommendations
Dr. Terjanian advocates for healthy fats from unprocessed, nutrient-rich sources, which provide essential fatty acids without the downsides of processed oils.
- Olive Oil: A cornerstone of the Mediterranean diet, extra virgin olive oil is rich in monounsaturated fats and antioxidants, particularly polyphenols. Studies published in The New England Journal of Medicine show that olive oil is linked to improved heart health and reduced risk of stroke. Dr. Terjanian recommends using extra virgin olive oil in salads and for light sautéing.
- Avocado Oil: Avocado oil is high in monounsaturated fats, similar to olive oil, and has a high smoke point, making it ideal for cooking at higher temperatures. It also contains lutein, an antioxidant beneficial for eye health. Dr. Terjanian often suggests avocado oil as a versatile, healthy fat alternative to processed oils.
- Coconut Oil in Moderation: Coconut oil, while high in saturated fats, contains medium-chain triglycerides (MCTs), which are more easily metabolized by the body. Some studies in Lipids in Health and Disease suggest that coconut oil can support energy levels and brain health, though Dr. Terjanian advises using it in moderation due to its saturated fat content.
Quick Tip: Dr. Terjanian recommends keeping a variety of healthy oils on hand to use in different dishes and cooking styles. By choosing unprocessed, natural oils, you can avoid the inflammatory effects of processed oils and support your overall health.
4. Putting It All Together: Building a Balanced Plate with Whole Grains and Healthy Fats
For Dr. Terjanian, the ideal diet combines whole grains and healthy fats with lean proteins and a variety of fruits and vegetables. This balance not only supports physical health but also helps maintain mental clarity and energy levels.
- Breakfast: Try oatmeal made from whole rolled oats topped with fresh fruit, nuts, and a drizzle of flaxseed oil for a fiber- and antioxidant-rich start to your day.
- Lunch: A salad with leafy greens, quinoa, colorful vegetables, and a dressing made with olive oil and lemon juice provides fiber, healthy fats, and essential vitamins.
- Dinner: For dinner, Dr. Terjanian recommends a serving of wild salmon (a source of omega-3s) paired with a side of roasted sweet potatoes and sautéed vegetables in avocado oil.
Quick Tip: Dr. Terjanian suggests planning meals around whole foods and incorporating a variety of colors, textures, and flavors to keep meals satisfying and nutrient-dense.
Conclusion: Dr. Pascal Terjanian’s Guide to Lifelong Wellness
Dr. Pascal Terjanian emphasizes that achieving a healthy, balanced diet doesn’t require restrictive eating—it’s about making informed choices. By opting for whole grains over refined grains and selecting unprocessed, healthy oils over highly processed ones, you can support your health, reduce inflammation, and lower the risk of chronic disease.
With Dr. Terjanian’s guidance, choosing whole grains and natural oils becomes a simple but impactful step toward a healthier lifestyle. Remember, wellness is about balance and consistency. By making small adjustments and understanding the impact of what we eat, we can cultivate a diet that truly supports both body and mind.