The Raw Food Diet

Are there any side effects?

Dr Gina Shaw, raw foodist and author of Nutrition and Emotions: How to Transform your Life through Optimum Nutrition (GLS Publications, £7.99) says that some detoxification effects may be experienced as your body attempts to shed some toxicity.

This may include occasional headaches, nausea sensations and mild depression. Dr Shaw says that these symptoms are short-lived. If these symptoms persist, you should seek the help of somebody who is experienced with detoxification symptoms.

What do the nutritionists think of this diet?

The raw diet is nutrient dense, there is little or no saturated fat, it is low in sodium, high in potassium and fibre-rich. These factors are important in helping to reduce the risk of certain diseases such as heart disease and some cancers.

Dr Sarah Schenker, Nutrition Scientist at the British Nutrition Foundation has some doubts. She says, 'eating only raw foods can considerably limit the variety of foods that can be included in the diet, such as meat, potatoes and other cereal products, which in turn can limit our nutrient intake. This could lead to nutritional deficiencies - for example, iron and calcium - if followed for any length of time.'

'Also, people often think that fruit and vegetables are better for you if they are raw. However, research has shown that some of the phytochemicals present are more easily absorbed by the body when the vegetable has been cooked or processed, for example, lycopene in tomatoes and carotenoids in carrots'.

Tips on what you will need to go raw

1. Meal plans. Following a raw food diet means that you have to carefully plan your meals to make sure you don't fall short of essential nutrients, vitamins and minerals.

   In some instances it might be appropriate to consider taking dietary supplements.

2. Equipment. You'll need to invest in some appliances so that you are able to prepare the food.
• A durable juice extractor for your fruits and vegetables
• A blender or a wooden spoon and sieve to crush and blend ingredients
• A food processor or chopper to save time and effort
• Large containers to soak and sprout grains, seeds and beans
• Glass jars or Tupperware for storing sprouts

More tips: build up to eating raw and delicious recipes.