The 801010 diet book proposes that for optimal health, humans should eat around 80% of their total calories from carbohydrates, 10% of their total calories from protein and 10% of their total calories from fat.
Fruits are the best fuel for the human body because they are high in carbohydrates, water and micronutrients. Most sweet fruits contain around 90% of carbohydrates while being low in protein (approx 7%) and low in fat (approx 3%). Fruits can be divided into four categories: sweet fruits (very high amount of calories from carbs), semi acid fruits (high amount of calories from carbs), acid fruits (low amount of calories from carbs) and fatty fruits (low amount of calories from carbs).
If one would consume a fully fruitarian diet based on sweet and semi acid fruits, this would result in a diet that would follow 90/7/3 ratio. If one would add sufficient amounts of acid fruits this ratio could change to 801010. For example, lemon contains 79% of carbs, 13% of protein and 9% fat. Anyways, if we lived in the tropics and had an access to a wide variety of tree ripen tropical fruits, warm climate and sun consuming a fully fruitarian diet might have been sufficient to keep us happy and healthy. However, many fruitarians live in cold climates and depend on consuming commercially produced fruit that may be less nutritionally dense. Here comes the role for leafy green vegetables that make for a great source of protein and omega 3 fatty acids.
All whole foods that we eat contain protein, however, some foods contain more protein than others. In the raw plants kingdom, leafy greens, nuts and seeds offer the most concentrated source of protein. However, there is one important distinction between leafy greens and nuts that I would like you to be aware of.
While nuts contain protein (10%), nuts are also very high in fat (70%). This is different for leafy green vegetables as these typically contain around 22% of protein and only 10% of fat. The high percentage of protein and the low percentage of fat makes leafy greens a great option for obtaining the necessary amount of amino acids on the high carb low fat raw vegan diet. While leafy greens still contain a high percentage of carbohydrates (45%), in contrast to fruits, all leafy greens are low in calories. Therefore, consumption of leafy greens without an adequate amount of calories from carbohydrates does not provide sufficient energy for an optimal health.
In addition to being a great source of plant based protein and fibre, leafy green vegetables contain omega 3 fatty acids and a wide range of minerals and vitamins such as iron, calcium, magnesium, manganese and sodium, vitamin K, A and C. Leafy greens are high in volume, low in calories and high in nutrients. Leafy greens include spinach, kale, arugula, dandelion greens, lamb lettuce and many wild growing edible plants. Many people who are just starting on their raw vegan journey find it challenging to consume enough leafy greens in their diet. According to 801010, we should be eating between 1-2lb of leafy greens everyday.
Raw vegan sources of fat include fatty fruits, nuts and seeds. Raw coconut meat is also a great source of fat but due to the limited access to it in cold climates, I will leave this one out from this post. Each source of fat has a different composition of macronutrients; carbs, protein and fat. I find that not understanding this important fact makes many people confused about how much fat should they be consuming on the 801010. ⠀
🥑 Fatty fruits, such as avocado consist of 80% calories from fat, 15% of calories from carbohydrates and 5% of calories from protein.⠀
🥜 Nuts, such as cashews, consist of 70% calories from fat, 20% calories from carbohydrates, 10% of calories from protein.⠀
🎃 Seeds, such as chia seeds consist of 50% calories from fat, 35% calories from carbohydrates and 15% calories from protein.⠀
Besides the different carbs/protein/fat ratios among cashews, avocados and chia seeds there is also a difference between the type of fat that these plant based sources of fat contain. Here, comes the importance of the ratio between omega 3s and omega 6s fatty acids. Omega 3 fatty acids promote anti inflammatory response in our body and are known to fight depression and anxiety, improve eye health, promote brain health during pregnancy and early life, reduce symptoms of ADHD in children, reduce belly fat, correct insulin resistance and high blood pressure and autoimmune diseases. On the other hand, Omega 6 fatty acids promote inflammatory responses in our body which are important for a proper functioning of our immune system. However, when too many omega 6s are consumed they can increase inflammation and inflammatory disease. The recommended ratio of omega 3s to omega 6s is 4:1. Please read on.
Omega 3s to Omega 6s ratio
For the purpose of this illustration, I am assuming a 2300kcal/day diet. Please bear with me.⠀
1 Avocado 136g (227kcal) has approximately a 0:2 ratio of omega 3s to 6s. This makes avocado (when consumed in moderation) a great source of omega 6 fatty acids. Avocado does not contain any omega 3s, however a good balance of omega 3s to omega 6s can be achieved in combination with leafy greens.⠀
40g of cashews (221kcal) has approximately a 0:3 ratio of omega 3s to 6s. If you love your cashew cream dressing, balance your omega 3s intake by consuming an adequate amount of leafy greens.⠀
35g of walnuts (229kcal) has approximately a 3:13 ratio of omega 3s to 6s. This ratio is certainly far from the optimal range and hard to balance in my opinion. Still occasional consumption of walnuts is not a big deal. Just be aware of the omega 3s to omega 6s implications.⠀
42g of hemp seeds (221kcal) has approximately a 3:7 ratio of omega 3s to 6s.⠀
4,5tbsp of chia seeds (220kcal) have approximately a 4:1 ratio of omega 3 to 6 fatty acids making chia the most perfect source of fat on the raw vegan plant based diet.⠀
Please note, that I have selected the amount of fat (avocado, cashews, walnuts, hemp seeds and chia seeds) that corresponds to 10% of the total calories from fat while assuming the minimum of 2300kcal/day.