July 12, 2024

RAW vegetables are very beneficial;

cooked veggies have modest benefit. 

Nutrition Principle 4

BATON Diet

 

“Only 3 to 4 servings a day of vegetables and fruits are needed (equivalent to 375–500 g/day).”; it is still fine to eat 5 servings per day if we live in a country where they are affordable. (1161) 

“Higher fruit, vegetable, and legume consumption was associated with a lower risk of non-cardiovascular, and total mortality.” PURE study, Miller, V et al, Lancet 2017 (1161) 

RAW vegetables are highly beneficial compared to cooked vegetables. (1161) RAW vegetable intake was strongly associated with a lower risk of total mortality. Cooked vegetable intake showed a modest benefit against mortality.” PURE study, Miller, V et al, Lancet 2017 (1161) 

 

Raw vegetables strongly reduced risk of major heart/cardiovascular disease, but cooked veggies had no benefit. PURE study, Miller, V et al, Lancet 2017 (1161) 

 

“We found that RAW vegetable intake was associated with lower risk of death compared to cooked vegetables. RAW vegetables are rarely eaten in many regions including South Asia, Africa, and Southeast Asia. Dietary guidelines do not differentiate between the benefits of RAW versus cooked vegetables and the results indicate guidelines should recommend that RAW vegetables should be emphasized more than cooked.” Comments by author Virginia Miller during hotline session at the European Society of Cardiology (ESC) Congress 2017, PURE study, Miller, V et al, Lancet 2017 (1161)  

 “Fruits and vegetables are expensive in most middle and low income countries, and the current recommendation for 5 daily servings is unaffordable for most people in South Asia, China, Southeast Asia, and Africa, and poorer people in high income countries. Even a small adaption in recommendations from 400 grams per day to 375 grams per day can have important implications on household spending and food security in poorer countries. For people in higher income countries already eating 5 servings per day, this is not a suggestion to eat less. Fruit, vegetable, and legume intake should be seen as part of an overall healthy diet and lifestyle.” Comments by author Virginia Miller during hotline session at the European Society of Cardiology (ESC) Congress 2017, PURE study, Miller, V et al, Lancet 2017 (1161) 

Fruits are beneficial. Fruit intake was associated with lower risk of heart disease deaths, lower risk of non-heart disease deaths, and lower total mortality. (1161) 

Fruit intake reduces risk of heart disease. PURE study, Miller, V et al, Lancet 2017 (1161) 

 

 

 

Eating 3-4 servings combined of veggies, fruits, and legumes per day 

Reduced overall mortality rate by 22% 

Reduced cardiovascular mortality rate 27% 

Reduced non-cardiovascular mortality rate 16% (1161) 

“Benefits appear to be maximum for both non-cardiovascular mortality and total mortality at three to four servings per day (equivalent to 375–500 g/day).” (of vegetables and fruits) PURE study, Miller, V et al, Lancet 2017 (1161) 

It is OK to eat 5 servings of veggies and fruit if we can, 3-4 is just the minimum needed. PURE study, Miller, V et al, Lancet 2017 (1161) 

Raw Veggies help prevent heart disease and the need for medications that can cause weight gain. Please refer to our companion book Seven Ways to Avoid WEIGHT GAIN due to DRUGS. 

  

 

 

R A W   C H I L I   R E L L E N O S 

When you want to learn how to make raw food dishes one of the best books is Living in the Raw by Rose Lee Calabro. The techniques presented are practical and the food is excellent. The recipe for raw chili rellenos on the next page is great and I could never have thought of how to make it without her book. The big bonus for me, however, is the companion raw mole sauce recipe. Real Mexican mole sauce is hard to master and few taste as good as Rose Lee Calabro’s healthy raw version. I make extra and use the leftover sauce to serve either raw or cooked over fish served on a bed of lentils. 

When purchasing nuts and seeds it is important to request that your farmer verify that the nuts have not been radiated so you can be confident that the nuts/seeds will germinate (sprout) when they are soaked. Buying radiated nuts is like paying good money for fiber, because the nuts will not sprout (germinate) and the availability of many nutrients and protein will be compromised. Buying nuts direct from farmers who do not radiate their nuts, do not soak them in chlorine, and do not heat pasteurize them assures obtaining a living and healthy food. Wholesalers and grocers must either radiate or otherwise pasteurize nuts before they can sell them in the US. Chlorine free water should be used to germinate (soak) the nuts and seeds. 

 

4             Fresh Anaheim chilies raw, rinsed, drained, and seeded  1 cup      Organic raw almonds, soaked 12 to 24 hours and blanched (Blanching is optional, we make this recipe with raw soaked nuts.)  1 cup      Organic raw sunflower seeds, soaked for 6-8 hours, and rinsed  1/2 cup   Organic raw pumpkin seeds, soaked for 6 hours, and rinsed  1/2 cup   Organic raw lentils, sprouted, and rinsed  1/2 cup   Organic carrots, finely grated  1/2 cup   Organic celery, finely chopped  1/2 cup   Organic cilantro, finely chopped  2 Tbs.     Freshly squeezed organic lemon juice  1 Tbs.     Organic chili powder  1 Tbs.     Cumin  1 tsp.      Celtic sea salt Celtic sea salt

  

Chop the organic almonds, sunflower seeds, pumpkin seeds, and lentils in a food processor using the “s” blade. In a large bowl, combine processed nuts, seeds, and lentils with remaining ingredients; mix well. Stuff peppers with the filling and serve them on a bed of sprouts. Top with RAW MOLE SAUCE (recipe follows). Serve with guacamole salad and green salad. Adapted from Living in the Raw by Rose Lee Calabro. 

 

R A W   M O L E   S A U C E 

This sauce is wonderful raw and you may use it for 2 days if you keep it refrigerated, then you can cook the remaining sauce for about 10 minutes over low heat to use any extra leftovers. We like to double or triple this recipe because the sauce is good on cooked foods as well as raw foods. 

 

2            Red bell peppers  2-3         Dates  1            Ripe tomato  1 Tbs.    Cocoa organic powder (non-GMO and gluten free) or carob powder  1 Tbs.    Lemon juice fresh squeezed  1/2 tsp.  Celtic sea salt  1/2 tsp.  Chili powder and dash of cayenne and a little water to blend

 

Process all ingredients in a commercial whole food blender. Serve poured over the chili rellenos stuffed peppers and with extra on the table in a serving dish. The cocoa powder should be organic to avoid bioengineered GMO cocoa. Adapted from Living in the Raw by Rose Lee Calabro. 

 

 

 

 

“Our data provide evidence that moderation, as opposed to very low or very high intake of both carbohydrates and fats, is preferred.” PURE study, Dehghan M et al, Lancet 2017 (1160) The authors refer to “moderation” in diet intake as being: 

 

“…you don’t have to be vegan or eat an excessive amount of plants to be healthy”. Dr. Salim Yusuf, Senior author of the PURE study 

 

Senior author of the PURE study, Dr. Salim Yusuf (McMaster University, Hamilton, ON), commented to theheart.org / Medscape Cardiology: “My hope is that our results will stop the whole population from feeling guilty if they eat fat in moderation… We’re all afraid of saturated fat, but actually we shouldn’t be. Saturated fat in moderation actually appears good for you.” 

“Also, you don’t need to stress out trying to eat five or more portions of fruit and vegetables, when three or four will probably have the same benefits. We’ve had enough evangelism in dietary guidelines. We need more moderation.” 

He added: “My advice to the general population to lead a healthy lifestyle is don’t smoke and take exercise—those two things are very clearly beneficial. And then I would say maintain a reasonable weight. You don’t want to be too overweight but you also don’t want to be too skinny. Eat a balanced diet—a bit of meat, fish, several portions of fruit and vegetables, but you don’t have to be vegan or eat an excessive amount of plants to be healthy.” Dr. Salim Yusuf, senior author of the PURE study 

“This is good old-fashioned advice. When I showed these results to my mother, she said, ‘Why did you bother doing this study? This is what our grandmothers and their grandmothers have been advocating for centuries.’ And actually, she is right.” Dr. Salim Yusuf, senior author of the PURE study.

 

 

Organic nuts that are sprouted (germinated) are considered a source of protein, carbohydrates, and fats that fuel muscles.

Main dish salads are super healthy because most of the food is raw providing enzymes to help digest the food along with plenty of vitamins and power nutrients. RAW veggies are heart protective and reduce mortality. PURE study, Miller, V et al, Lancet 2017 (1161) Choosing vegetables from every color of the rainbow assures a wide variety of carotenes and nutrients are included. 

 

 

1 cup     Raw organic sprouted (germinated) then dehydrated pecan halves. Select enough pecans to provide servings the size and thickness of each person’s palm of their hand. Refer to the Baton Diet Sprouting blog for directions on how to sprout (germinate) and dry the pecans which takes 1 day for germinating and 4 to 5 days of dehydration time.  3 cups   Organic baby spinach leaves (washed and dried in salad spinner) or baby romaine lettuce leaves or greens of your choice  1 cup     Fresh sunflower sprouts (do not substitute alfalfa sprouts)  1            Red bell pepper (organic), diced medium  2            Carrots (small and organic), sliced thin  2            Celery (organic), sliced thin  1/4 cup  Purple cabbage (organic), diced medium  3            Tomatoes (organic), sliced in wedges  2.            Avocados (1/2 or one whole avocado per person) fresh sliced  Fresh raspberries or blueberries (organic) (optional)  1/2 cup   Organic cold pressed olive oil  1/2 cup   Fresh organic lime juice

 

Wash all the vegetables and rinse well. I prefer to wash the spinach even if the box says it has already been washed. Bacteria that grow on pre-washed spinach can make the salad taste bad. Taking the time to wash the vegetables yourself improves the taste and healthfulness of the salad. Use a salad spinner to dry the spinach. 

Place the spinach on a dinner plate as the base layer for the salad. Cut and chop the remaining vegetables as desired and arrange them on top of the spinach. Place the raw organic germinated pecans or macadamia nuts in a portion equivalent to the size and thickness of the palm of each person’s hand on top of their salad. Add the pimento stuffed green olives if desired. For dressing drizzle the salads generously with the organic cold pressed olive oil and fresh squeezed lime juice. 

 

Higher intake of organic foods reduced overall risk of cancer in a recent study of 68,946 people in France. The study is called the NutrNet-Sante prospective study. Baudry, J et al, JAMA October 22, 2018. (1530) Eating organic foods is our ticket to steer clear of GMOs and “Burn Down Farming” that concentrates Roundup (glyphosate-based herbicide) in foods. The threat to the athlete of eating bioengineered or GMO food is presented in layman’s terms in Appendix E. Mahshid Dehghan, one of the lead authors of the PURE study (1160), commented in her paper in Lancet: “We were unable to measure trans fat intake which might affect our results… Lastly, our FFQ (Food Frequency Questionnaire) assessed PUFA, polyunsaturated fatty acid, intake mainly from foods, rather than from vegetable oils, which might have different health effects than those observed in our study.” (1160)

The studies in the next BATON Diet blog address trans fats and omega-6 PUFA vegetable oils found in commercial salad dressings. Omega-6 PUFA and omega-3 PUFA are the subject of the next section, Nutrition Principle 5. Trans fats are also discussed in Nutrition Principle 5. 

 

 

 

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