The Word of Wisdom is a basic guide for what we should eat, but it cannot keep up with the huge choices of food and dietary supplements available today. So, we often have to try to understand the Spirit of the Law behind the Word of Wisdom as well as the letter of the law behind it. The Word of Wisdom itself is a very good starting point. However, in our more complex world, many members of the church have come to recognize that there is a Spirit of the Law behind the Word of Wisdom. Basically, we are to live a heathy life, which is a bit more complicated an effort than existed in 1833. For some, it means simply avoiding fatty or high-sugar foods. Other church members go to more extensive measures such as eating a strict diet, working out, or taking a regime of dietary supplements. From my background in the food industry and my understanding of the Word of Wisdom, I wanted to make a few comments about diet and health today.
Email at scottrfrazer@gmail.com
Website at scottrfrazer.com
S1E24 - Food Fads and the Spirit of the Word of Wisdom
This is the podcast Science and Scriptures, Season 1, Episode 24, or “Food Fads and the Spirit of the Word of Wisdom”
Hello again, this is Scott Frazer and welcome to this episode of Science and Scriptures. I want to talk today about the reality behind the foods we eat and of the foods recommended by the Word of Wisdom. The Word of Wisdom is a basic guide for what we should eat, but it cannot keep up with the huge choices of food and dietary supplements available today. So, we often have to try to understand the Spirit of the Law behind the Word of Wisdom as well as the letter of the law behind it.
In interviews for temple recommends, your Church leader will always ask you if you are avoiding alcohol, tobacco, coffee, and tea. He will rarely ask you if they are eating healthy, which is what the latter half of the revelation discusses. But if we really believe our body is a temple, as we read in 1 Corinthians, then we should be equally as concerned about what goes into it as what stays out.
If you compare the Word of Wisdom to the USDA recommendations of what you should eat, you will find many parallels. For example, the USDA recommends you eat fruit and vegetables. The Word of Wisdom states:
“And again, verily I say unto you, all wholesome herbs God hath ordained for the constitution, nature, and use of man— Every herb in the season thereof, and every fruit in the season thereof;
A side note is required here. As it turns out, the word “herbs” was once used to describe foods that we would recognize as vegetables today. As one curator of historic landscapes explained,
“For the first immigrants— the colonists—who came here in the 17th century, every plant around them was an herb. The term vegetable didn’t even come into common use until the 18th century.”
As does the USDA, the Word of Wisdom recommends grains and breads.
“All grain is ordained for the use of man and of beasts, to be the staff of life”
Both the Word of Wisdom and the USDA recommend that you limit your meat consumption. From Doctrine & Covenants section 89 we read,
“Yea, flesh also of beasts and of the fowls of the air, I, the Lord, have ordained for the use of man with thanksgiving; nevertheless they are to be used sparingly; And it is pleasing unto me that they should not be used, only in times of winter, or of cold, or famine.”
In times of winter, cold, or famine, the Lord recognized that his people in 1833 often needed to eat more meat than normal. In those early days of the Church, fruits and vegetables were not as available
in the winter season. However, in times of a bountiful harvest, meat consumption can and should be limited.
The USDA agrees with this advice. They advise,
“Diets that are high in saturated fats raise “bad” cholesterol levels in the blood. High cholesterol, in turn, increases the risk for coronary heart disease. Some food choices in this [meat] group are high in
saturated fat. To help keep blood cholesterol levels healthy, limit the amount of these foods you eat.”
But good nutrition has gotten more complicated over the years. The Word of Wisdom would have been a very long document indeed if the Lord had listed all the foods that were unhealthy for you. He would have had to explain the problems with high-sugar foods and high-fat foods. He would had to note that certain food preparation, such as deep-frying, can increase the fat content of a food. He would have had to recommend foods high in dietary fiber, and suggest good blends of grains, fruits and vegetables.
The Word of Wisdom itself is a very good starting point. However, in our more complex world, many members of the church have come to recognize that there is a Spirit of the Law behind the Word of Wisdom. Basically, we are to live a heathy life, which is a bit more complicated an effort than existed in 1833. But our definition of the Spirit of the Law behind the Word of Wisdom differ. For some, it means simply avoiding fatty or high-sugar foods. Other church members go to more extensive measures such as eating a strict diet, working out, or taking a regime of dietary supplements. From my background in the food industry and my understanding of the Word of Wisdom, I wanted to make a few comments about diet and health today.
Of course, I agree with trying to follow the spirit of the law behind the Word of Wisdom. The Lord’s intent with the revelation was that the members of the church “shall run and not be weary, and shall walk and not faint.” The medical community has learned much about how to do that better in the past decades and we should be follow their recommendations. With that knowledge has come many companies that want a share of your food budget, and, through intensive marketing, they will assure you that they deserve it.
As a people, we love food. The taste of a well-prepared meal, or a well-prepared dessert, is one of the major joys of life. In fact, we apparently love food too much. As a population, we are eating too much and, thus, obesity levels throughout the world are at an all-time high.
I worked in Research & Development in the food industry for 20 years. During that time, I learned that the food industry is rife with food fads and dietary supplement fads and, a big one, diet fads. Some of these diets can be hard on your health. The first diet I remember hearing about in my youth was the grapefruit diet, which encourages you to eat grapefruit with every meal, curtailing other additions to your diet. Of course, after a few days, you get sick of grapefruit and stop eating the meals that include it.
Today, diet plans make up a multibillion-dollar business. Many diets eliminate a normal menu items of food. We have had low fat diets and many low carbohydrate diets. The best known of the low-carb diets was probably the Atkins diet that became famous in the 1980s. Robert Atkins incorporated his company Atkins Nutritionals in 1989. The diet recommended eating a lot of meat, which made it a very high-fat diet. This can, in fact, be bad for your health. Anyway, in a case of very poor timing, Robert Atkins died in 2003. Eventually, the extensively low-carb diet was judged to be unhealthy, their once-impressive sales declined, and the company filed for bankruptcy.
This is how food fads often work. At first there are numerous claims and lots of “buzz” about a new diet or food plan. Then the true story gets out, reality sinks in, and the fad dies away. There are other “diets” that are equally hard on your health. There are diets that encourage overdosing of vitamins A or B or C or D. There are diets that encourage you to overconsume water or to drink only ionized and/or alkaline water. So goes the world of food fads.
But good advice still exists. Years ago, I was flipping through the TV channels and I happened upon PBS, where a nutritionist was explaining HIS diet. At first, I thought ‘Here we go again’. But as I listened to him, I realized I agreed with every point. It turned out to be a doctor named Andrew Weil. His diet is extremely simple – eat a balanced diet of fruits, vegetables, meats, and breads. Eat a handful of nuts as a snack. Minimize your intake of sugar and caffeinated beverages (meaning candy and pop).You don’t have to eliminate them, rather use them as rewards for yourself. Eat small portions of foods. In effect, he taught that a healthy diet is not a mystery.
Another type of food fad occurs when a particular food is marketed as a “superfood”. Quinoa, monkfruit, kale, barukas nuts, acai, Greek yogurt, various berries, beets, and other foods have all been declared Superfoods over the years.These foods enjoyed their time in the spotlight and the company that produced them made a lot of money. But again, a healthy diet is not a mystery. In reality, foods do not attain superfood status except in marketing campaigns.
Now let’s Talk About Allergies
There has been a great deal of confusion by the public in regard to diets that are structured for those who have allergies. By the way, the number of people who suffer from allergies has been growing for the past several decades. Those who suffer from allergies must often go on a restricted diet. A gluten-free diet is recommended if you are sensitive to gluten and it is highly recommended if you are allergic to gluten (i.e., if you have Celiac disease). Likewise, a soy-free diet is recommended if you are allergic to soy. A dairy-free diet is recommended if you are lactose intolerant – or you can take lactose digestive enzymes before enjoying a dairy item. Since nut allergies trigger the most severe, life-threatening reactions, a nut-free diet is highly recommended if you are allergic to nuts. But if you are not allergic to these foods, there is no reason to remove them from your diet.
I know of families who had one child that was lactose intolerant, so they kept all milk products away from their other children as well. The problem with this approach is that, if your other children are not lactose intolerant, they can become so if they don’t have dairy products occasionally. Allergies are caused but an immune system that contacts a food in the body and thinks it to be dangerous. Thus you want your young children to eat a wide range of foods so their bodies can recognize the proteins in those foods as safe. This is the reason that babies at 5-6 months should be introduced to as many solid foods (or baby foods in the store) while the baby is still nursing. Mother’s milk contains ingredients that stabilize the immune system. Overlapping breast feeding and all new food introductions when your baby is between 5 months and 12 months old is a good strategy.
Now the protein in bakery items is called Gluten – and it does not digest very well in your stomach. If you have digestive issues, often associated with stress, a poor diet, or genetics, stomach pain is often blamed on bread and vital wheat gluten. Without checking with their doctors, many people simply eliminated gluten from their diet. Reducing pain is always welcome – and one can’t argue with success. However, I always worry about self-diagnosis of health issues to avoid consulting a doctor. Allergies are the result of a confused immune system. Your body is over-reacting to foods it thinks are dangerous. It would be good if you and your doctor understand your confused immune system and can treat it correctly. I also think it is a shame that many people choose NOT to enjoy a delicious pasta dinner with Italian bread, for no good reason at all.
Gluten-free diets have been popular for years. I have heard people declare that when they went on a gluten-free diet, they lost weight. Well, not really. Wheat Gluten is a protein. It adds very little to the number of calories in your food. However, if you are not eating bread, donuts, pasta, cinnamon buns, or cookies, you are very probably going to lose weight. But it is not due to the reduction of gluten. It is due to the reduction of the intake of starches that are contained within those foods.
Genetically Modified Organisms (GMO)
Genetically Modified Organisms, or GMO’s, are a result of genetic modification. If you need a particular trait in a plant or an animal, you can insert new genetic instructions into the code of that plant or animal. It’s much like programming a computer. In writing a new cell phone app, programmers will often “cut and paste” lines of code from other programs into the new program.Similarly, biologists cut out segments of genetic code and splice them into another plant’s or animal’s DNA.The new lines of code will create proteins that may increase the plant’s yield of fruit, its tolerance to drought, or its resistance to disease.
I wrote a good deal about GMOs in my last episode on battling fear, so I won’t repeat myself. Let me summarize by saying that I don’t believe that GMOs are harmful. The controversy around GMOs has faded in the past decade, so it is not something to worry about.
Sugar vs. Artificial Sweeteners
The battle between white sugar and other sweeteners has gone on for years. Sugar has been called the “white devil”, but artificial sweeteners are developed in a chemistry lab, which is of concern to many too. Some people have digestive issues with artificial sweetener. I am one of them, so I could be biased in my own assessment. I worked with the natural sweetener called Stevia during my career.Various versions of that sweetener are available today. Artificial and natural sweeteners have passed rigorous testing by governments, but your choice is a matter of what is most important to you.
Sugar is a food ingredient that you want to keep in balance. Mankind has been consuming sugar, or sucrose, for thousands of years. Sucrose breaks down to glucose in your stomach – which is actually the main fuel for your brain. That is why your mid-afternoon drowsiness can be reduced with a soft drink.
But too much sugar, which provides too many calories, contributes to obesity, and can cause Type II diabetes as well. Sugary treats need to be consumed sparingly, perhaps as a reward for a day of healthy eating.
High Fat Foods
Have you ever wondered why you really like certain foods, like chocolate, so much? It is because, during our evolution, food was often hard to find. Starvation was common. The pleasure center of your brain evolved to reward you when you ate something that helped ensure your survival. Even today, when you eat food, your brain rewards you with serotonin and other pleasure-based neurochemicals. Fat contains the most calories of any food ingredient – about 9 calories per gram.When you eat fat, the pleasure center in your brain does cartwheels and rewards you for finding such a great food that will put off starvation another day. Milk chocolate is high in fat AND sugar, so most brains love its taste.
As a result of this evolution, our brains are programmed to like fatty foods. But fatty foods contribute to heart disease and should be limited in your diet. When living in Minnesota, I decided that part of my Personal Word of Wisdom included “Thou shalt not eat Bratz”. Bratz, or Bratwurst, is a type of German sausage that looks like a large, plump hot dog. It is popular in Minnesota cookouts, but it is greasy. So, I gave it up. I also try to stay away from deep-fried foods – which are, again, high in fat and can cause digestive issues.
Dietary Fiber, Fresh Fruits and Vegetables
The pleasure center in your brain also likes sugar. I have already mentioned the dangers of eating too much sugar. But there is plenty of sugar in fruits, which I recommend.
The difference is that fresh fruits come with a lot of dietary fiber. Dietary fiber creates more viscosity in the food that is making its way through your stomach. This slows digestion, preventing your blood sugar from spiking. Vegetables are also high in dietary fiber. Think about celery as a good example.
Many of us will choose fruit juice as a beverage, thinking it is a healthy option. However, fruit juices have high levels of sugar – and you have removed the dietary fiber that normally comes with the fruit. So, though a fruit juice contains vitamins, it also contains a great deal of sugar, and is not nearly as healthy for you as the raw fruit itself. Consume with caution.
Dietary Supplements
Utah is a mecca for dietary supplements as we have a number of large corporations in the state that produce dietary supplements. The value of dietary supplements is based on the assumption that we cannot get all of our nutritional requirements from a well-balanced diet of available foods. Generally, this assumption is not true.Granted, there are many people who, due to body metabolism, disease, or age, can benefit from some form of dietary supplementation. But most people can live a very healthy life without dietary supplements.
Dietary supplements require a little explanation and a warning. For many years, the Food and Drug Administration (FDA) required that all drugs and medicines marketed in the United States show, through clinical trials, that they are both safe and effective. Pharmaceutical companies still have that requirement, so you can rest assured that your medications have had to prove their claims with statistically valid results from clinical studies on human beings. But such trials are very costly and take years to accomplish.
To reduce the burden of such proof for dietary supplement companies, the DSCHEA act was enacted by Congress in 1994.Because of this act, dietary supplements follow different rules than pharmaceuticals. Companies do have to demonstrate that their dietary supplement
products are safe, but they do not have to prove they actually make you a healthier person. A dietary supplement cannot claim to treat any disease—only clinically-proven pharmaceuticals can do that. But supplements can claim to fortify, support, strengthen, reinforce, boost, energize, supplement, sustain, and assist your normal bodily functions. If your life is busy and you feel tired from keeping up with it, such claims can sound very persuasive. “Take a pill” and you will feel energized, stronger, and happier. This message has been very successful over the years, making dietary supplements a multibillion-dollar business. Some supplement companies make their claims sound as fantastic as possible, prompting warning letters from the Food and Drug Administration (FDA) when the marketing gets too exaggerated.
The bottom line when it comes to dietary supplements is to be aware of what you are taking and why you are taking it. Dietary supplement marketing brochures are very persuasive, but consulting your doctor about the results of your bloodwork makes more sense.
The point of my episode today is to encourage you to be as well-informed as possible about your diet and to encourage you to follow your doctor’s advice. Well-being, and following the Spirit of the Law of the Word of Wisdom, requires a program that includes a good diet, exercise, stress-reduction, and good social support. It’s not just one thing.
Some people get confused about this point. I remember listening to a radio talk show on health during a commute to work one day. A middle-aged woman called in. She was sure that her low-carb Atkins diet had helped her to lose 25 pounds. The DJ asked if she was doing anything else besides Atkins. She replied that she had also started running three miles a day, she wasn’t eating sweets after 6:00 PM, and had stopped drinking soft drinks. The DJ asked if those actions hadn’t been involved in helping her to lose weight. Nope, the lady responded, it was all due to the Atkins diet. The DJ sputtered a bit, but let her have her way. Apparently, the Atkins marketing brochures were very convincing.
If we are wise and follow the dictates and the spirit of the Word of Wisdom, we will receive the blessings promised in Doctrine & Covenants 89,
“And all saints who remember to keep and do these sayings, walking in obedience to the commandments, shall receive health in their navel and marrow to their bones;
And shall find wisdom and great treasures of knowledge, even hidden treasures; And shall run and not be weary, and shall walk and not faint.”
So, that is all that I have for you today. This is Scott Frazer of the podcast “Science and Scriptures”. Once again, I would ask that if you have a friend who might benefit from this episode, please share it with them. May you have a good week and take care.