Raw veganism is a plant-based diet that involves no cooking. On this diet, food isn’t heated above 104 degrees and is eaten fresh, dehydrated with low heat or fermented. This diet has remained a coveted secret when it comes to treating chronic disease, praised by stars, like Venus Williams, who swear by the lifestyle. While more Black women are going plant based, some are pushing back on how extreme raw veganism can be.

With raw veganism, it is easy to lose the nutrients Black women need the most, as they are more susceptible to diabetes and hormonal imbalances. Studies found that a raw vegan diet with more than 90 percent raw food can’t be recommended for a long time due to micronutrient deficiencies. Brianna Lyons, a life empowerment coach and nutrition expert, spoke with 21Ninety about the raw vegan lifestyle, its impact Black women and more.

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21NINETY: What are the benefits of a raw vegan diet?

BRIANNA LYONS: A raw vegan diet can be incredibly energizing. You’re consuming foods in their most natural, nutrient-dense state, which often means higher levels of vitamins, minerals and enzymes that might be lost during cooking. For me, eating high raw has helped me feel more connected to my body and how it responds to what I eat.

Some benefits that I’ve personally experienced since transitioning to a raw vegan lifestyle, include significantly improved sleep quality, mental clarity, and quicker recovery times after workouts. It feels like my body is functioning more efficiently. I’m able to bounce back much faster from physical activity than before. I truly believe that it’s not just about the physical benefits. It’s about feeling more connected to the Earth and more in tune with what my body needs. 

21N: Are there cons to a raw vegan diet, and what are the necessary supplements someone must take to make up a balanced diet?

BL: A fully raw vegan diet might not work for everyone, and that’s okay. It’s important to make sure you’re eating enough calories and incorporating a wide variety of fruits, vegetables, nuts and seeds. It’s easy to be persuaded to follow the popular trends in the raw vegan culture. Long-term water fasts, juice fasts and obsessing over detoxing aren’t going to provide you long-term success with this lifestyle. Some people might say that a raw vegan diet is too expensive and time-consuming since you need to eat more to get enough calories. You can find affordable produce at local farmers’ markets and wholesalers.

While meal planning and preparation do take time, it’s truly an investment in your overall well-being. I see it as a labor of love and, in my opinion, it’s absolutely worth it. When it comes to supplements, I recommend consulting with your doctor to check for any deficiencies. Common nutrients to consider include B12, vitamin D, magnesium, omega-3s, iodine and protein.

If you’re found to be deficient in something, it’s important to find a clean, high-quality supplement. Make it a daily priority to eat whole foods that provide these nutrients and spend time outdoors for natural Vitamin D. The key is listening to your body and adjusting when necessary.

21N: What are some tips for someone ready to embark on a raw vegan diet, but feeling overwhelmed?

BL: Start small! You don’t have to go all-in overnight. Start with fruit for breakfast and then try incorporating more raw meals into your day. Focus on simplicity, [like] fruits, salads, smoothies and juices are easy and delicious. Mono meals are perfect for on the go. There’s raw vegan gourmet food, so enjoy that occasionally when you have the time to make it or show support to a local restaurant.

To be successful, you have to love this lifestyle and have fun with it. Find healthy versions of the recipes that you already love and find a few bomb salad dressings that you enjoy. Don’t pressure yourself to be perfect. The goal is to feel good in your body, so give yourself grace if it takes time to figure out what works best for you. 

21N: As a mother, how do you navigate cooking for your family?

BL: It’s definitely a balancing act! I try to offer as many raw vegan meals as possible, but I’m also realistic. My partner and daughter are individuals with their own preferences, and I don’t force anything on them. I love involving them in the process—making smoothies, trying different fruits or even helping with simple snacks. I’ll cook healthy vegan meals and make sure there’s enough greens and other veggies in the dishes. It’s less about perfection and more about exposure and letting them make choices that feel good for them. I’m more lenient in the sense that I let them explore, but I also try to set the foundation by showing them the benefits of plant-based foods.

21N: Black women are disproportionately affected by diseases. How can a raw vegan diet impact their wellness?  

BL: A raw vegan diet can be very beneficial for these conditions, especially when it comes to reducing inflammation, improving heart health and helping with weight management. I know many people who have healed with a raw vegan lifestyle. Plant-based foods are naturally anti-inflammatory and can help lower cholesterol, improve blood pressure and balance blood sugar levels. The raw vegan diet isn’t a one-size-fits-all solution, but it’s a great way to start healing and preventing diseases.

21N: What’s your response to claims that women may not get all of their nutritional needs met on a raw vegan diet? 

BL: It’s important to eat enough to make sure you’re getting all of the necessary nutrients. Women’s hormonal health requires balance and that includes fats, proteins, carbs, vitamins and minerals. That’s why listening to your body is so important. If you feel off, it’s worth adding in things like avocado, nuts, seeds and cooked foods if necessary. There’s nothing wrong with streamed, sautéed or roasted vegetables.

Perfection doesn’t exist. I’ve come to understand that health is about more than just the food you eat. It’s about the daily habits that shape your lifestyle. Pay attention to your stress levels, surround yourself with people who love and support you, and make time to laugh and create meaningful memories. Spend time in nature, be kind to yourself, and speak positive affirmations every day. These practices combined, are what truly create a balanced, healthy and fulfilling life.

This article has been edited and condensed for length and clarity.