Total Rating
5.5
out of 10
6.2
out of 10
Metabolic Health ⓘ
7
Moderately improves metabolic markers but lacks robust evidence for long-term lipid and inflammatory benefits.
6
May offer marginal benefits for specific sensitivities but lacks robust evidence for broad metabolic improvements.
Micronutrients ⓘ
5
Lacks reliable sources for iodine and vitamin D without supplementation, risking deficiencies in key micronutrients.
7
Generally meets most micronutrient needs but risks deficiencies in B12, iron, and calcium without fortified foods or supplements.
Nutrient Density ⓘ
6
Provides moderate nutrient density through whole foods but limits phytonutrient diversity due to restrictive plant food exclusions.
7
Offers moderate nutrient density with potential for high phytonutrient diversity but risks lower efficiency due to processed gluten-free products and possible nutrient gaps if not well-balanced.
Overall Health ⓘ
5
Limited nutritional adequacy and long-term sustainability, with mixed evidence for chronic disease prevention.
5
Provides limited benefits for specific conditions but risks nutrient deficiencies and lacks robust evidence for general population health.
Sustainability ⓘ
4
High restrictions and limited flexibility reduce long-term adherence potential.
6
Requires careful planning and can be costly, limiting long-term flexibility and accessibility for most individuals.
Lifestyle Fit ⓘ
4
Severe restrictions limit social engagement, travel flexibility, and daily convenience, making long-term adherence challenging for most lifestyles.
7
Offers moderate flexibility for social and travel scenarios but requires planning and may limit spontaneous eating.
Practicality ⓘ
5
Requires significant cost, planning, and effort due to restrictive food exclusions and limited ingredient availability.
6
Requires moderate cost, careful planning, and access to specialty items but remains feasible for many with consistent effort.
Appetite Control ⓘ
7
Provides adequate protein and fat for satiety but may lack sufficient fiber and risk overeating due to energy-dense foods.
6
May offer moderate satiety through fiber and protein but risks overeating with processed gluten-free alternatives.
Fat Quality ⓘ
7
Provides moderate omega-3s from fish but may lack sufficient EPA/DHA and balance omega-6 intake from seeds/oils.
6
Offers moderate healthy fat sources but lacks emphasis on omega-3 adequacy and may include processed gluten-free items with poor fat quality.
Fiber Intake ⓘ
6
Provides moderate fiber from limited plant sources but falls short of optimal quantity and diversity for gut and metabolic health.
6
Provides moderate fiber potential but relies on individual food choices and may lack diversity in fiber sources.
Gut Health ⓘ
6
Limited fiber diversity and restrictive exclusions may hinder microbiome diversity despite some prebiotic and fermented food inclusion.
6
May improve digestion for gluten-sensitive individuals but lacks inherent fiber diversity and risk of processed gluten-free foods.
Hormonal Support ⓘ
6
Provides adequate nutrients for hormone production but lacks robust evidence on specific hormonal outcomes.
6
Provides moderate support for hormonal balance through reduced gluten-related inflammation but lacks strong evidence for systemic hormonal regulation.
Macro Balance ⓘ
5
Limited adaptability and restrictive carbohydrate intake may hinder optimal macro balance for varied goals and energy needs.
6
Offers flexibility in macronutrient distribution but lacks inherent structure to optimize functional ratios.
Protein Quality ⓘ
8
Provides high-quality animal proteins with complete amino acids and good digestibility, but may struggle with consistent sufficiency due to restrictive nature and limited plant-based options.
7
Provides adequate protein sources but risks incomplete amino acid profiles and lower digestibility if reliant on processed gluten-free products.
Taste ⓘ
6
Offers flavorful whole foods with variety but may require effort to maintain palatability.
7
Offers moderate flavor variety and adaptability but risks blandness without intentional seasoning.
Body Composition ⓘ
6
May support moderate fat loss with adequate protein but risks muscle loss and energy deficits due to restrictive nature.
5
Offers moderate fat loss potential but lacks inherent support for lean mass preservation and resistance training performance.
Energy Balance ⓘ
5
Limited structure for intentional calorie control but supports satiety through high-protein and fiber-rich foods.
5
Offers moderate control over calorie intake but lacks inherent structure for consistent energy management.
Lean Mass ⓘ
5
Limited protein variety and potential energy deficits may hinder lean mass retention during restrictive phases.
6
Neutral impact on lean mass preservation due to variable protein adequacy and energy availability depending on individual adherence and food choices.
Athletic Support ⓘ
4
Limited carbohydrate availability and potential micronutrient deficiencies may hinder energy and recovery for athletes.
6
Provides adequate macronutrients but risks micronutrient deficiencies and underfueling if not carefully structured.
Weight Loss ⓘ
5
Limited evidence for sustained fat loss due to restrictive nature and lack of long-term studies.
5
May lead to modest weight loss in some individuals but lacks consistent evidence for sustained fat loss or calorie deficit without dietary restraint.
To discover how we evaluate diets based on Overall Health, Nutrient Density, Practicality, Taste, and other critical parameters, Explore Our Comprehensive Ranking System and detailed methodology. This will help you make informed decisions tailored to your specific goals and needs.