Download God`s Packaging

God’s Packaging vs. Man’s Packaging
God’s Plan:
Gen. 1:29 - Then God said I give you every seed bearing plant on the face of the whole
earth and every tree that has fruit with seed in it. They will be yours for food. Includes
fruits, grains, nuts many vegetables like tomatoes and zucchini that are really classified as
fruits with seed in them.
Gen. 3:18 - …you will eat the plants of the field. Vegetables like carrots, spinach and
broccoli
What is it about these foods that make them healthy?
Whole foods - Fruits, Vegetables, Nuts, and Whole Grains
1. Fruits - Mostly water -75-93%. Calories: almost 100 % is from carbohydrate;
primarily sugar and fiber, with less than 1% fat and protein.
 Main dietary contributions of fruits: vitamins, minerals, fiber,
antioxidants (which prevent damage to cells) and phytochemicals [plant
chemicals – responsible for the color and flavor of foods. They are
“bioactive” but not considered essential (not yet anyway) therefore there is
not daily requirement for them and they are not classified as nutrients (like
carbohydrate, protein, fats, vitamins and minerals)]
2. Vegetables - Nutrient composition varies depending on which part of the plant is
eaten. Most vegetables are about 50-75% carbohydrate, 20-50% protein and 3-5%
fat. Soybeans are only about 24% carbohydrate, 33 % protein, and 43 % fat. This
makes them very versatile and soymilk, tofu, soy cheese and veggie meats can be
made from them.

Legumes such as beans and lentils lower blood cholesterol, improve blood
sugar control, lower triglyceride levels, and lower the risk of heart disease
– mainly due to the high amounts of soluble fiber

Main dietary contributions of vegetables: vitamins, minerals, fiber,
protein, antioxidants, and phytochemicals. Frequent consumption of
vegetables is linked to a lower risk of developing adult onset diabetes.
Many people worry about getting adequate protein on a vegetarian diet –
vegetable proteins from vegetables, grains and nuts are well absorbed and
adequate for normal growth and maintenance of all body tissues (even for
athletes)
3. Whole grains - 80% carbohydrate, 10-15% protein, 5-8% fat. Risk of cancer is
reduced 20 to 50 % in people who eat whole grains rather than refined grains.
Nutr. Cancer 30:58, 1998
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
Women who eat at least 3 servings of whole grains/day have a 30% lower risk
of heart disease (from Iowa Women’s Study). The lower risk of heart disease
associated with whole grain intake is not fully explained by the dietary fiber,
folate, vitamin B6, and vitamin E content of the whole grains, even though
whole grains are excellent sources of all these nutrients. It is the whole food
that provides the health benefit – not a specific nutrient pulled out of the food
– God always packages foods the way we need them. Whole grains are foods
like whole wheat bread, brown rice, whole wheat pasta, whole grain breakfast
cereals, oatmeal, quinoa, millet, bulgur wheat…

Average American intake of whole grains is < ½ of a serving/day.
Government’s goal is for at least half of them to be whole grains. My goal is
for all of them to be whole grains, then I don’t have to worry if sometimes I’m
at a restaurant, potluck, or friends house and they serve refined grains – If I’m
doing the best I can most of the time, I can afford to eat a few refined grains
and still be polite – no reason to be a “rude healthy eater” (or a “rude meat
eater” for that matter).

Main dietary contributions: fiber, protein, vitamins, minerals, antioxidants
and phytochemicals.
4. Nuts – 75-85 % fat, 8-13%carbohydrate, 5-13% protein.

Main dietary contributions - fat and fat soluble vitamins (vitamins A, D, E,
and K need fat to be absorbed and transported around the body), protein, fiber,
and antioxidants.

Adventist Health Study: eating nuts 1 to 4 times/week led to a 25% reduction
in risk for heart attacks. Eating nuts more than 5 times/week provided a 50%
reduction in risk. (other studies since this one have continued to show a
benefit of at least 35% and up to 50% reduced risk)

Nurses Health Study: women who ate nuts > 5 times/week were 40 % less
likely to die from heart disease than women who ate nuts < than 1 time/week.
Why are nuts so protective against heart disease?

Nuts can lower cholesterol because they are high in mono- unsaturated fat,
fiber and contain phytosterols (plant sterols compete with cholesterol for
absorption, so if there are more phytosterols there will be less cholesterol
absorbed.

Nuts are an excellent source of the antioxidant vitamin E – which protects
against heart disease

Other nutrients in nuts not yet well understood probably also play a role (again
God’s packaging is always ideal)
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 This protective benefit of eating nuts was found in men and women, in the
elderly, and in both vegetarians and non vegetarians (in all groups studied)
God’s Plan: A diet based on fruits, vegetables, legumes, whole grains and nuts.
What happens when we eat just the part of the food that we like? If we think we can
improve on God’s packaging – what happens nutritionally?
God’s Packaging
Man’s Packaging
Food
Calories
Fat
Fiber
grams grams
Apple
81
0.5
3.7
Potato w/skin
132
0.2
WW bread
70
Walnuts
175
Food
Calories
Fat
grams
Fiber
grams
Applesauce
Apple juice
Apple turnover
95
112
480
0.2
0.2
22
1.5
0
2
5
Mashed potato
Chips
Fr. Fries
111
140
320
4.4
7-10
17
2.1
<1
2.5
1.2
2
White bread
Donut
70
240
0.9
14
0.6
1.4
16
1.4
Walnuts
175
16
1.4
In this demonstration, I bring the different foods along for comparison, a small apple,
small potato, I usually don’t bring the applesauce or apple juice I just talk about what
happens when we don’t eat the whole food – peeling the apples for applesauce lowers the
fiber, turning them into juice deletes all the fiber which increases how fast the sugar in the
fruit is absorbed. I keep an apple turnover in the freezer for years (I don’t think they ever
go bad!!) I don’t bring the mashed potato, but I do measure out an ounce of potato chips
which have 7 g fat if you use reduced fat chips and 10 g fat for regular chips. Again I
don’t usually bring the French fries, but I talk about how the fat increases dramatically as
you go from a baked potato (which can be topped with lentils, veggies… that are low in
fat) to mashed potatoes – which most people peel, and add fat to, to chips – which are
easy to overeat, to the French fries (the numbers are for 3.5oz (medium at McDonalds). I
don’t bring the bread since I don’t want to buy a whole loaf of white bread for the demo,
but just talk about the differences in fiber and nutrients (the fat actually is a little lower in
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the white bread because the fat (as well as other nutrients) in the whole grain is in the
germ – which is removed in processing) I do bring a small glazed donut to show and talk
about how the fat significantly increases. Note the numbers are the same for walnuts on
both sides of the table. Nutritionally nuts don’t change when we package them (unless
they are roasted and salted in which case fat and sodium will increase), but I bring a
Costco container (man’s packaging) and show how I can fit my whole hand inside and
bring it out even with a full large handful of nuts which demonstrates how easy it is to
overeat them. Then I show walnuts in the shell as God packages them and point out that
God knew nuts were healthy and we would need them, but He packages them in very hard
to open containers so we don’t overeat!
By eating refined foods, what are we losing?
Vitamins, minerals, and fiber
What are we gaining? Fat, calories, obesity, heart disease, cancer… high blood
pressure, diabetes… Are we improving on God when we package our own food? No
How do many people “fix” this problem? Take supplements of vitamins, minerals, and fiber
that we are missing because of eating refined foods.
What are we still losing? Phytochemicals, antioxidants, trace vitamins and minerals….
Like vitamin E, magnesium, zinc, potassium, copper… We cant solve the problem by
taking supplements of a few nutrients that we know about and miss the benefit of the
whole plant food
The whole foods, the way God packaged them are the most healthful. (this doesn’t mean
we cant cut or cook foods, by whole I mean unrefined foods like fruits, vegetables, whole
grains, nuts and legumes)
Besides God, who else recommends a diet based on whole plant foods? Every
government group that makes nutritional recommendations to the public now
recommends a “plant based” diet – they don’t recommend a total vegetarian diet, but are
coming around to realize that plant foods should take a large portion of the plate and
meats if you are going to eat them a very small portion.
American Heart Association
American Cancer Society
American Dietetic Association
American Academy of Pediatrics
American Society of Clinical Nutrition
National Institute of Health
On the next page is a demonstration I do using olive oil and Crisco shortening. The foods for the
first two meals are things I have demonstrated in class and even though the pecan balls are high in
fat it is a “healthy fat” which I show by using a plastic cup and putting first the 2.5tsp. of oil for the
white bean soup meal and then adding another 2.5 tsp. to show the total fat in the pecan ball meal.
People think that looks like a lot of oil until I get the Crisco out. Then I use another cup and demo
the amount of fat in the next three examples. It makes quite an impression. Note the conversion of
g fat to amount of oil at the bottom of the page if you want to use your own examples. Point out
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that the healthier fats are liquid at room temperature and the unhealthy saturated fats are solid like
the shortening at room temperature. Point out also that the unsaturated oils would flow through
their arteries much more easily then the hard saturated fats. I don’t include this page in the
participant’s handout – just demo it from the front, but you could do it either way
Fats in Foods
Example 1:
1 ½ c. white bean soup
Spinach tomato salad
2 slices whole wheat bread
500 calories, 25g fiber, and 11.6g fat (21%) ~ 2 ½ tsp. oil
Example 2:
Pecan Balls in Lentil Stew
Green salad w veggies
1 slice whole wheat bread
475 calories, 15g fiber, and 22.5g fat (40%) ~ 5 tsp. oil
Example 3: McDonalds
Big Mac
French Fries, large
Garden salad with ranch dressing
1153 calories, 8g fiber, and 66g fat (52%) ~ 5 ½ Tbs. Crisco
Example 4: Olive Garden
Fettuccine Alfredo
Salad with dressing
Breadsticks, 2
1870 calories, 12g fiber, and 105g fat (58%) ~ 9 Tbs. Crisco
3680mg sodium
Example 5: Burger King
Double Whopper with cheese
French Fries, large
Old Fashioned Shake, medium
2410 calories, 7g fiber, and 142g fat (53%) ~ 12 Tbs. Crisco
1 Tbs. oil – 14 g fat – mostly mono and polyunsaturated fats
1 Tbs. Crisco – 12 g fat – mostly saturated and trans fats
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