Okay.. I did a very quick test this morning. I turned on my camera, which was in manual, and setup to photograph in RAW. I set the ISO to 200 (too low for an inside picture in my den).
Then I flipped it to P and took a picture.
Then I flipped it to □ and took a picture.
The two shots, which were both captured in RAW, have been converted and attached. P did not change the ISO, nor did it activate the popup flash. I am sticking with my strategy: if and only if I would otherwise miss the moment, flip it to green box, point and shoot.
The argument that P is better because I can take control is void for me: if I have time to take control, I am staying in M or Av. The pictures are attached with EXIF intact (the shots certainly aren't worth looking at)
edit: I just noticed in the EXIF that P also retained my prior metering mode and exposure compensation settings from when I was last in Av and/or M.
If you've been shooting already, your popup flash will already be up if you need it and your ISO will already be in the right range. All you need to do is switch to evaluative. If there's suddenly a shot you must have, raising the camera and switching from whatever mode you're in to Auto takes the same time as it does to press the metering selection button and changing the metering mode. Switching to auto might actually take longer since you have to look at the camera and switch modes using your left hand (except on a Rebel series).
In the OP's case, he was using M and couldn't find the right exposure. All he needed to do was switch to an auto mode and use evaluative metering (or actually, he could've just used evaluative and centered the arrow). It was not some sudden opportunity where his camera was turned off or using completely different settings. Moreover, P, Av, or Tv would allow him to shoot RAW and process it as he saw fit if he got an image that he really liked.
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