The Word of Wisdom, found in Doctrine and Covenants 89, provides dietary guidelines for members of The Church of Jesus Christ of Latter-day Saints. This article explores the principles of the Word of Wisdom and how they can be applied to create a healthy and sustainable diet plan.
Understanding the Word of Wisdom
In D&C 89, the Lord advises us to consume "wholesome" plants with "prudence" (D&C 89:10-11). Meat should be used "sparingly," ideally only during winter, cold, famine, and times of extreme hunger (D&C 89:12-15). The Word of Wisdom consists of seven base dietary rules: avoid alcoholic beverages; avoid the use of tobacco; avoid hot drinks (understood to mean tea and coffee); eat all herbs (understood to mean vegetables) in their season; eat all fruits in their season; eat meat sparingly; eat grains, especially wheat.
Many people find that this diet differs significantly from the standard American diet. While some may view it as radical or impossible to follow, the Lord assures us that the Word of Wisdom is "adapted to the capacity of the weak and the weakest of all saints, who are or can be called saints" (D&C 89:3).
Overcoming Perceived Difficulties
It's common for people to feel overwhelmed by the prospect of changing their diet. Some may believe they lack the willpower to give up unhealthy foods or that the effort required is too great. However, it's important to remember that the Lord understands our struggles and has provided these guidelines with our best interests in mind.
Many individuals struggle with addictions to substances like coffee or alcohol. While giving up these habits can be challenging, it is not impossible. Personal anecdotes, such as the experience of immediately foregoing coffee upon deciding to join the Mormon church, demonstrate that significant dietary changes are achievable with a strong desire and commitment.
Read also: Fun with Healthy Foods
The Benefits of Following the Word of Wisdom
Eating according to the Word of Wisdom offers numerous benefits, including improved physical and spiritual health. The precious promises in the Word of Wisdom make any sacrifices seem very small compared with these blessings.
Health in their navel and marrow to their bones## Wisdom and great treasures of knowledge## Run and not be weary
Choosing to follow the Word of Wisdom can lead to a healthier and more fulfilling life, free from the chronic illnesses that often plague older generations.
The Whole Food, Plant-Based (WFPB) Diet
A whole food, plant-based (WFPB) diet aligns closely with the principles of the Word of Wisdom. This diet emphasizes whole, unrefined plant foods made into delicious meals and snacks. It is not a diet of austerity but rather a celebration of the diverse and abundant plant life that the Lord has provided for our benefit and use.
This earth was not created in such a way that Adam and Eve and their descendants did not have the pleasure of enjoying scrumptious foods until Chili’s and the Cheesecake Factory opened for business. The Lord has blessed us with an earth filled with diverse plants of endless variety, taste, smell, and texture.
Yea, all things which come of the earth, in the season thereof, are made for the benefit and the use of man, both to please the eye and to gladden the heart; Yea, for food and for raiment, for taste and for smell, to strengthen the body and to enliven the soul. And it pleaseth God that he hath given all these things unto man.
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While adjusting to a WFPB diet may take time, especially for those accustomed to processed foods, our tastes can change. With patience and persistence, we can learn to savor the subtle delights of wholesome plant foods.
Practical Tips for Implementing the Word of Wisdom Diet Plan
Here are some practical tips for incorporating the Word of Wisdom into your daily life:
- Planning is Essential: Planning meals ahead of time is essential for leading a healthful lifestyle. You must prepare and organize your time and your kitchen so that you have delicious, healthful meals within reach at all times. Having a routine will help you utilize your time more efficiently and cut down on stress. Also schedule time for exercise, sleep, and family/social connections. All of these are important for health!
- Shop Smart: Shop once a week and rarely have a problem with produce going bad. During the summer I keep more of it in the fridge than I do in the winter because the heat makes it go bad faster. I buy my produce, then make a list of what I have, and I put an asterisk by the items that need to be eaten up in the first three days. I plan to do those meals first, cross them off the list, and reevaluate how the rest of the produce is doing at this point.
- Involve the Family: Involve the family in the planning, shopping, and cooking. Cook in large batches, so you can get several meals out of a few short hours spent in the kitchen. You don’t need a new dish every day!
- Collect Recipes: Have a way to collect new recipe ideas when you find them. Consider purchasing WFPB meal plans: 7-Day Meal Plans from Lindsay S.
- Embrace the Process: Don’t begrudge the amount of time it takes to prep food! Heavenly Father designed the world this way for a reason. Get into enjoying this aspect of earth life. Find the blessings in it.
The Word of Wisdom and Other Diets
Many popular diets align with the principles of the Word of Wisdom to varying degrees. Here's a brief overview of some of these diets:
- Volumetrics: This diet focuses on replacing high-energy-dense foods with low-energy-dense foods that have high water content. It also includes reasonable portions of whole grains, lean proteins, legumes, and low-fat dairy, as well as exercise.
- Mediterranean Diet: This diet emphasizes olive oil, natural herbs, and spices. While it allows for optional red wine consumption, avoiding this aspect makes it Word of Wisdom friendly.
- Gluten-Free Diet: This diet eliminates gluten, a protein found in wheat, barley, rye, and triticale. While it can be more challenging to implement, it can offer health benefits for some individuals.
- Paleo Diet: This diet focuses on eating foods similar to those eaten by our hunter-gatherer ancestors, avoiding processed foods. It aligns well with the Word of Wisdom when combined with exercise and sufficient sleep.
- Ketogenic Diet (Keto): This diet drastically reduces carbohydrates and increases fats, inducing a biological process called ketosis. While effective for weight loss and improving cholesterol, it requires careful planning and may cause initial side effects.
- Diabetes Diet: This diet focuses on managing carbohydrate, protein, and fat intake through a list of food groups with similar macronutrient content per serving. The lists provided for this diet could be useful for all the other diets mentioned.
- Intermittent Fasting: This diet involves cycles of fasting and eating. The Leangains Protocol, with a 16-hour fasting cycle and an 8-hour eating cycle, is a healthier option.
These diets, and even the Word of Wisdom, there are some trends that we can apply even if we aren’t into any of these fad diets. The Word of Wisdom is not much more complex than that. If you follow these guidelines, making slow, deliberate, and lasting changes, you will lose weight. The goal is to create a healthy lifestyle.
Addressing Individual Needs and Preferences
While the Word of Wisdom provides general guidelines, it's important to acknowledge individual differences in health needs and preferences. Some people may not tolerate certain wholesome plants due to genetics, environmental factors, or other reasons.
Read also: Dietary Analysis: Calorie Restriction vs. Mindful Eating
The Lord asks us to use meat sparingly, but He allows us to decide what that means. He does not command us to forego it altogether, but He does mention that it is “pleasing” to Him if we abstain from meat, except in times of need. Is this because He knows these things are bad for our bodies? Or the animals? Or the earth?
However, it's crucial to distinguish between genuine intolerances and mere preferences. While some people may not enjoy certain vegetables, this does not negate the overall benefits of a plant-based diet.
Remember: no specific plant foods (e.g. cucumbers, pears, navy beans, or barley) are mandated by D&C 89. You don’t need to eat any food you don’t like or that does not agree with you!
The Importance of Whole Grains
The Lord tells us that “all grain is good” and ordained to be the “the staff of life.” “Staff of life” means the “staple” or foundation of our diet. Throughout history, the staple of a population’s diet has been the source for the bulk of the population’s calories and has almost invariably been a grain: wheat, maize, rice, etc. So grains are very important in the Lord’s eyes.
Hellewell explains that though it is not explicitly written, he believes the spirit of the Word of Wisdom implies people should eat the whole grain, not just the sweet white flour or rice. Bran, germ and starch are all important to the nourishment of our bodies. This becomes much easier with experience and variety. Quinoa, flax, barley and lentils are all whole grains and can offer a wide variety of dishes and tastes to keep meals interesting.
Sample Recipes
Here are a couple of recipes inspired by the Word of Wisdom:
PAD THAI
- 2 cups cubed chicken breast
- 3 tablespoons oil
- 1 teaspoon minced garlic
- 6 cups water
- 1 (10.75 ounce) package stick rice noodles or rice vermicelli
- Por Kwan Pad Thai Sauce
- 1/2 cup chopped peanuts
- 1/2 cup fresh chopped cilantro
In a large skillet over medium-high heat, cook the chicken breast in oil and garlic. In large sauce pan bring water to a rolling boil. Place noodles in boiling water and cook 5-8 minutes. Drain noodles and rinse with cool water. Gently toss chicken and noodles with just enough pad thai sauce to coat noodles. Transfer noodles to serving platter. Top chopped peanuts and cilantro.
BREAKFAST COMPOTE
- 1-1/4 cup hot water
- 1/4 cup cracked whole grains
- 1/4 cup rolled oats
- 1/4 cup dried fruit
- 1/4 cup fresh berries
- 1/4 cup chopped apple
- 1/2 orange, juiced
- 1 tablespoon freshly ground flaxseed
- 2 tablespoon chopped nuts
- Honey, brown sugar, or maple syrup to taste
- Cinnamon, Cardomon, vanilla, or nutmeg to taste
Day 1: After finishing breakfast, prepare the mixture for the next day by combining the hot water and cracked whole grains - our local whole foods store offers a nine-grain mixture, mostly cracked wheat - in a pan and place it on the back of the stove to soak.
Day 2: Bring the pot to a boil, add rolled oats and dried fruit. Turn off the heat and let sit for five minutes. While the oats and dried fruits are cooking, prepare two bowls by adding to each the flaxseed, crumbled nuts, sweetener and spices to taste. Wash and prepare fruits in season, adding to each bowl the berries, apples and orange juice. Combine all ingredients into the bowls and enjoy.