I got a question about this topic recently. You are welcome to read the article for yourself it is open access via BioMed:
http://www.nutritionj.com/content/3/1/19

Here is the abstract for the article (titled: Nutrition and cancer: A review of the evidence for an anti-cancer diet):

“It has been estimated that 30–40 percent of all cancers can be prevented by lifestyle and dietary measures alone. Obesity, nutrient sparse foods such as concentrated sugars and refined flour products that contribute to impaired glucose metabolism (which leads to diabetes), low fiber intake, consumption of red meat, and imbalance of omega 3 and omega 6 fats all contribute to excess cancer risk. Intake of flax seed, especially its lignan fraction, and abundant portions of fruits and vegetables will lower cancer risk. Allium and cruciferous vegetables are especially beneficial, with broccoli sprouts being the densest source of sulforophane. Protective elements in a cancer prevention diet include selenium, folic acid, vitamin B-12, vitamin D, chlorophyll, and antioxidants such as the carotenoids (α-carotene, β-carotene, lycopene, lutein, cryptoxanthin). Ascorbic acid has limited benefits orally, but could be very beneficial intravenously. Supplementary use of oral digestive enzymes and probiotics also has merit as anticancer dietary measures. When a diet is compiled according to the guidelines here it is likely that there would be at least a 60–70 percent decrease in breast, colorectal, and prostate cancers, and even a 40–50 percent decrease in lung cancer, along with similar reductions in cancers at other sites. Such a diet would be conducive to preventing cancer and would favor recovery from cancer as well.”

The 238 citations for this article each have their own link to abstract in Pubmed.

BioMed has a huge list of medical journals that are open access. You could find many more articles pertaining to this topic via BioMed:
http://www.biomedcentral.com/

Best wishes and happy searching!!

Reference:
Nutrition and cancer: A review of the evidence for an anti-cancer diet
Michael S Donaldson
Nutrition Journal 2004, 3:19doi:10.1186/1475-2891-3-19

The electronic version of this article is the complete one and can be found online at: http://www.nutritionj.com/content/3/1/19

Received: 28 September 2004
Accepted: 20 October 2004
Published: 20 October 2004
© 2004 Donaldson; licensee BioMed Central Ltd.
This is an open-access article distributed under the terms of the Creative Commons Attribution License (http://creativecommons.org/licenses/by/2.0), which permits unrestricted use, distribution, and reproduction in any medium, provided the original work is properly cited.

I wanted to quote from the American Dietetics Association’s 2003 statement on what they call functional foods (vegetables, fruits, nuts, seeds) with respect to biologically-active phytochemicals, however I need to first make sure I am not running into any copyright issues with quoting from an academic journal which is not open access. So instead here is a great quote from Eat for Health, “We overeat because we are unknowingly seeking nutrients. In addition, these [portion-control] diets reinforce the low-nutrient eating that we now know causes most medical problems in modern countries. They are founded on weak science and perpetuate nutritional myths. To become healthy, disease-proof, and permanently thin, you can’t escape the necessity of eating large amounts of nutrient-rich, healthy food” (Joel Fuhrman, 2008, p.86).

Another really interesting (and new for me) concept he mentions is that eating frequently apparently causes problems. The body cleans out the cells of gunk in between meals so when you snack all day it is just not enough time for your body to empty out. So that, ” in scientific studies, reduced meal frequency increases the lifespan of both rodents and monkeys, even when the calories consumed each week were the same in the group fed more frequently and the group fed less frequently” (Fuhrman, 2008, p.85). There he cites: Mattson MP, Wan R. Beneficial effects of intermittent fasting and caloric restriction on the cardiovascular and cerbrovascular systems. J Nutr Biochem. 2005;16(3):129-137.

Thank you Joel Furhman for bringing the research to our table. By the way I have been pouring through his new 2 book-set, Eat for Health. The first book includes 16 pages of journal article reference citations from standard medical journals you can read via PubMed or by contacting a local or medical librarian for help accessing these primary resources. Academic medical libraries frequently do include a mission to serve the public and are of course online. Please enjoy this video of an excellent talk given by Joel Fuhrman.

Joel Fuhrman’s new book, Eat for Health, actually it is a book set of 2 vol., has recently been published in 2008. His (2005) Eat to Live book, is my favorite how-to-eat book. He is convinced, the way I am, that increasing nutrient rich food does have the effect of decreasing hunger. It makes sense your body would hunger for specific nutrients and then in a moment of unconsciousness if you inhale a low-nutrient habitual food you can experience you are still hungry. Or worse you just eat without thinking sans hunger.

Pema Chodron mentioned there have been many studies showing that when you are trying to move out of an old habit you can say I won’t do that and then experience a moment of going unconscious and just do it anyway. Her idea is essentially if it is your mind that is driving you to the fridge, work with your mind; train your mind using mindfulness techniques. Pema’s work is brilliant.

Last plug for Joel, I just reopened Eat to Live to the page where he recommends a six-week plan. I still find this book very helpful, even after a few years it is my fav.

That said, in my opinion, this field has a real need for writers and writing can be a helpful tool for your progress. I strongly encourage you to get writing your blog, your book, your journal, your website, your emails, vlogs, audio, etc. It seems likely this field will ride a large and long wave of popularity and we all need a variety of good material to inspire us. We all have to start somewhere and be willing to fail in order to get started. Mom, I really want you to write a book and tell your experience – please write this book!

A note about Joel Fuhrman’s new book, Eat for Health, I understand it is about to be republished in paper back, it can be tricky to get a copy at the moment. I just had to reorder a second copy through a different online vendor, hopefully this one will actually have a copy.

Monthly posts to this blog may be on temporary hold due to a case of: extremely busy life. Have a great day!

Thanks Jane for the great question.
In fact when you eat fruit whole, eating the fiber slows down the absorption of the sugar. Drinking fruit juice (even freshly squeezed or juiced in a juicer) does cause a fast absorption of the sugar and many times I have read advice against drinking too much juice for this reason. A smoothie is different because in a smoothie you keep the fiber in the drink, it is not extracted the way it is in a juicer. For smoothies, I suggest a K-Tech blender for its strong/dependable motor and fitting under kitchen cabninets.

A couple studies I found will say juice still finds its place at the table, helping prevent cancer: “Double strength orange juice given to the rats in place of drinking water inhibited mammary tumorigenesis induced in female Sprague-Dawley rats by DMBA more effectively than double strength grapefruit juice.” (Inhibition of mammary cancer by citrus flavonoids. Adv Exp Med Biol. 1998;439:227-36)
And:
“The results with naringin and naringenin show that both of these flavonoids significantly lowered tumor number [5.00 (control group), 2.53 (naringin group), and 3.25 (naringenin group)]. Naringin also significantly reduced tumor burden [269 mm(3)(control group) and 77.1 mm(3)(naringin group)]. The data suggest that naringin and naringenin, 2 flavonoids found in high concentrations in grapefruit, may be able to inhibit the development of cancer.” (Inhibition of oral carcinogenesis by citrus flavonoids. Miller EG, Peacock JJ, Bourland TC, Taylor SE, Wright JM, Patil BS, Miller EG. Nutr Cancer. 2008;60(1):69-74).

Overall, eating more fruit fills your body’s craving for sweetness and can reduce your interest in gaining it in other ways (i.e. processed sugar which is dumped into many packaged foods-it is an effective marketing strategy to get users hooked). Fruit keeps you regular (how do I say that nicely?, it is important to know, if you are having trouble there try increasing your daily fruit intake).

Developing a hankering for fruit can turn into a craving for bitter flavors in fruit like the white of a grapefruit. This can open you up to a whole new realm of tastebud extravaganza. This happened to me and now I have cravings for nibbling on a head of raddichio.

On the go, fruit is the ultimate packable “water bottle”.

I am taking the liberty to go off topic for this historic moment. I am so proud of our country, really the most proud I have ever been. Today we saw how many ways people have to yell it, sing it, scream it before long wished for change happens. Thankfully, for the moment the media was able to embrace the real problems of racism. I hope when a woman gets elected they will talk in the same length about the real problems of sexism. It was 50 years after black men were allowed to vote that women were allowed to vote.
“* 15th Amendment (1870): ‘The right of citizens of the United States to vote shall not be denied or abridged by the United States or by any State on account of race, color, or previous condition of servitude.’
* 19th Amendment (1920): ‘The right of citizens of the United States to vote shall not be denied or abridged by the United States or by any State on account of sex.’” http://en.wikipedia.org/wiki/Suffrage
To accomplish three more dreams at once, we could vote in a woman of color who is openly gay to be our next president. Yes we can. Really inclusion is the best way to get the most creative solutions arriving at the table and the ones most likely to work for the most people.

Rawfoodism seems to have cornered a market. And at times it may be more of a grasping than a market. I sometimes hesitate to tell people I have a raw food blog because the word rawfood conjures up some resistance even in me I suppose. And yet there is a need for the genre of eating habits or influences called rawfoodism because it is inclusive of vegetarians, vegans and meat eaters (even cooked food eaters) it is not about extremism. It is only radical in so far as we now live in a society that finds the norm in commonly self medicating with synthetic foods. In a culture where we all grew up eating primarily fruits and vegetables and living on farms it would have been absurd to speak of a raw food community. Now as an organized group it irresistibly exists even in the heart of the busiest cities, including a giant span between beautifully simple delicacies and the gourmet.

If you wanted to find a way to let go of the ding dongs and increase delicious fruit and vegetable options in your life where would you go? Why should you also then have to determine you must also let go of eating this or that in order to join the many most excellent veggie groups. What if your sole inclination was to find a way to gain the habit of filling up on many delicious pounds of fruits and veggies so that you had decreased interest in the food habits you were trying to let go of. There is a place for us all because we are all going to keep being all of us.

Because I have spent years as variants of vegetarian/vegan I can say my focus was not always about increasing fruits and vegetables at that time. The focus often lent itself to what are you not eating and you got defined by that. And after having poured through the (literally) 15 rawfood books I own I can say this invites you to focus on what you can eat more of. An aside: eventually I plan to dig into current medical journal research studies on the topic. PubMed would be a place to start.

In my opinion I think a useful idea is to focus on what you are eating and to do it via an Appreciative Inquiry style. And of course from there the focus in particular is what raw fruits, nuts, seeds and vegetables are you eating and how do you get it so that you find even more of them even more irresistible. It does happen bit by bit, when for example you get used to making a great new raw recipe. What have you noticed that you are already enjoying? Have you expanded on that in some way?

“Avocados, nuts, olive oils and other foods rich in unsaturated fats can curb hunger pangs between meals. The oleic acid in these foodstuffs elicits production of a hunger-fighting compound in the small intestine called oleoylethanolamide, according to a new study in rats let by UC Irvine pharmacologist Daniele Piomelli. The findings appear in the October 8 issue of Cell Metabolism.” (Science News: Magazine of the Society for Science & the Public, November 8, 2008. p. 4)

I always feel so fortunate when I get to corner a biochemist and ask them what they think of the rawfoodist idea. I got another chance and here in my lay-persons language is what I learned from a biochemist who is currently focusing on nutrients that will best grow human cells in the lab. Incidentally he also expressed reservations about eating grilled food anymore after learning what he knows about cooked food. He verified that vitamins do get destroyed by the heat. He said that when the food gets brown or black from cooking toxins have been produced.

Apparently toxins were originally these nice little molecules that got hot (for example from cooking), broke up, mixed with others and created a new molecule that has the nasty ability to get itself stuck inside one of your DNA chains. This new DNA may decide to do…well we don’t know what all. He said there are theories that the body has yet to be understood immune systems. The body can go in and say hey that cell is funky and try to repair the situation, they may succeed at this, they may not. There are billions of cells in your body and it only takes one cell to grow up like this to cause trouble. There are many conditions to create a cancer problem.

Ok I really have to go now, life is so busy and I know this is too short. Still it is interesting don’t you think, biochemists giving up their favorite grilled foods? He is not the first to tell me this. He also said it makes sense that the body would be more built to eat raw foods since that is what we ate for millions of years before discovering how to build our first cumbersome fire which was relatively recently. I think the rawfood community and the biochemistry community find they have some things in common.

Because for me so much about finding the right foods that work for you is about having access to information that helps, I couldn’t resist offering a few of my favs:

Type in anything that interests you into PubMed’s free database access and spend some blissful time pouring through academic articles that are free for anyone on a computer.

Google Reader (or Bloglines an award winning RSS reader) – using an RSS reader is liking hooking yourself up to a information IV and you pick what sites go in the bag. Seriously, why waste your time, get your list of headlines and go from there. GoogleReader’s science bundle was a fun place to start for me, finally a way to access the latest science article for free from a variety of sources.

Use Delicious.com to bookmark all your favs (add a tag to make them searchable). This makes expanding your horizon online feasible, retrievable, organizable from any computer.

Write your docs on GoogleDocs and they will back it up for you. For me it is very helpful to access all the folders of docs from anywhere.