Total Rating
2.9
out of 10
5.5
out of 10
Metabolic Health ⓘ
2
Lacks robust evidence to support improvements in metabolic health markers or cardiometabolic risk factors.
6
Limited evidence supports specific metabolic benefits, but aligns with general plant-based advantages.
Micronutrients ⓘ
3
Fails to consistently meet essential micronutrient requirements without relying on supplementation or fortified foods.
4
Likely to cause deficiencies in B12, D, iodine, and iron due to exclusion of animal products and bioavailability challenges.
Nutrient Density ⓘ
4
Relies on restrictive food choices with limited phytonutrient diversity and nutrient density per calorie.
7
Focuses on nutrient-rich plant foods but may lack variety in phytonutrient diversity and bioavailability optimization.
Overall Health ⓘ
2
Lacks scientific foundation, promotes nutrient deficiencies, and fails to address chronic disease prevention or long-term sustainability.
6
Limited nutritional adequacy and lack of robust evidence for disease prevention despite potential benefits from plant-based components.
Sustainability ⓘ
3
Its strict blood-type-specific restrictions limit flexibility, practicality, and long-term adherence due to rigid food exclusions and lack of scientific support for sustained compliance.
5
Moderate sustainability due to restrictive food choices and limited flexibility, which may reduce long-term adherence and practicality.
Lifestyle Fit ⓘ
3
Severely restricts social interactions and travel flexibility, requiring rigid meal planning and limiting adaptability to real-world demands.
5
Limited flexibility in social settings and travel, requiring significant planning and dietary restrictions.
Practicality ⓘ
2
Requires strict, costly, and geographically limited food choices with minimal real-world adherence evidence.
6
Requires moderate effort and cost for fresh produce, but lacks widespread accessibility and simplicity compared to standard balanced diets.
Appetite Control ⓘ
4
Limited protein and fiber consistency across blood types may lead to variable satiety and potential cravings.
6
Offers moderate satiety through fiber and volume but risks cravings and overeating due to restrictive nature and variable protein adequacy.
Fat Quality ⓘ
5
Limited emphasis on omega-3 balance and whole-food unsaturated fats, with insufficient scientific support for fat quality claims.
5
Relies heavily on ALA without EPA/DHA, leading to suboptimal omega-3 status and potential omega-6 imbalance.
Fiber Intake ⓘ
5
Provides variable fiber adequacy across blood types but lacks consistent diversity and robust evidence for functional outcomes.
7
Provides adequate fiber quantity from plant foods but may lack diversity in fiber types and practicality for long-term adherence.
Gut Health ⓘ
3
Limited fiber variety and lack of prebiotic/fermented food emphasis hinder microbiome diversity and digestive support.
6
Provides moderate fiber and plant diversity but lacks fermented foods and may restrict nutrient variety.
Hormonal Support ⓘ
3
Lacks scientific evidence for hormonal regulation, relying on unproven blood type theories rather than physiological mechanisms.
5
Limited micronutrient diversity and potential deficiencies in fat-soluble vitamins may hinder hormonal balance.
Macro Balance ⓘ
2
Lacks evidence-based macronutrient distribution and rigidly adheres to unscientific blood-type-specific ratios.
5
Limited flexibility in macronutrient ratios with potential deficiencies in protein and fat, and lacks evidence-based adaptability for diverse goals.
Protein Quality ⓘ
3
Relies on unproven blood type-specific protein recommendations, leading to inconsistent amino acid profiles and potential insufficiency in key populations.
5
Limited by incomplete amino acid profiles and lower digestibility of plant-based sources without strategic complementation.
Taste ⓘ
4
Limited variety and restrictive food choices often lead to repetitive, bland meals that reduce long-term enjoyment and adherence.
5
Offers moderate flavor variety with fruits and vegetables but risks monotony and limited adaptability due to restrictive food choices.
Body Composition ⓘ
2
Lacks scientific evidence for improving fat-to-muscle ratio and risks inadequate protein for lean mass preservation.
5
Limited evidence supports fat loss without significant lean mass loss due to potential protein inadequacy and lack of targeted body composition research.
Energy Balance ⓘ
3
Lacks structured calorie control, satiety guidance, and flexibility for energy goals, with limited scientific support for consistent energy management.
5
Limited calorie control mechanisms and rigid food restrictions hinder reliable energy management.
Lean Mass ⓘ
3
Lacks sufficient protein adequacy and energy availability to reliably support lean mass preservation during caloric restriction.
4
Limited protein quality and potential energy deficits hinder muscle preservation.
Athletic Support ⓘ
3
Lacks scientific foundation, may restrict essential nutrients, and fails to address practical energy and recovery needs for athletes.
5
Limited macronutrient adequacy and potential nutrient deficiencies may hinder performance and recovery.
Weight Loss ⓘ
2
Lacks scientific evidence for sustained calorie deficit or fat loss, with restrictive food rules that hinder long-term adherence and metabolic benefits.
5
Limited evidence supports sustained fat loss without significant adherence challenges or metabolic drawbacks.
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.