Total Rating
4.6
out of 10
5.0
out of 10
Metabolic Health ⓘ
6
Offers moderate benefits for blood sugar and inflammation but lacks robust evidence on long-term lipid profiles and metabolic flexibility.
6
May modestly improve some metabolic markers but lacks robust evidence for sustained cardiometabolic benefits.
Micronutrients ⓘ
3
Severely restricts critical micronutrients like B12, iodine, and heme iron, risking chronic deficiencies without supplementation.
4
Relies heavily on plant-based sources with limited bioavailability and significant gaps in critical nutrients like B12 and iodine without supplementation.
Nutrient Density ⓘ
6
Emphasizes some nutrient-dense foods but limits phytonutrient diversity and may include calorie-dense, low-nutrient components.
6
Offers moderate nutrient density with diverse plant foods but risks anti-nutrient interference and limited phytonutrient variety.
Overall Health ⓘ
5
Limited nutritional adequacy and potential deficiencies offset moderate disease prevention benefits.
5
Limited nutritional adequacy and potential deficiencies without supplementation, but may support metabolic and gut health in some populations.
Sustainability ⓘ
4
Requires strict raw food focus and limited flexibility, posing challenges for long-term adherence and practicality.
4
Requires strict dietary restrictions and limited food variety, reducing long-term adherence potential.
Lifestyle Fit ⓘ
3
Its strictness and limited flexibility severely hinder integration with social, travel, and work demands.
3
Its strictness and social incompatibility significantly hinder real-world adherence and flexibility.
Practicality ⓘ
5
Requires strict food restrictions and meal timing, limiting flexibility and long-term adherence.
5
Requires specific, often specialty ingredients and time-intensive preparation, limiting accessibility and affordability for most.
Appetite Control ⓘ
4
Limited protein and fiber may lead to hunger, but some satiety from plant-based foods offers partial control.
7
Provides adequate protein and fiber but may struggle with satiety due to potential low-fat content and restrictive nature.
Fat Quality ⓘ
5
Limited emphasis on unsaturated fats and omega-3 sources, with potential reliance on saturated fats without clear cardiovascular benefits.
6
Provides moderate unsaturated fats but relies heavily on ALA and omega-6 sources, limiting EPA/DHA benefits.
Fiber Intake ⓘ
6
Provides adequate fiber quantity but lacks diversity in fiber types and may cause digestive discomfort due to high fruit/vegetable emphasis.
7
Provides adequate fiber from whole plant foods but may lack diversity in fiber types and practical long-term adherence.
Gut Health ⓘ
3
Severely restricts dietary fiber and microbial diversity, risking gut dysbiosis and digestive distress.
7
Promotes fiber and fermented foods but may lack diversity or nutrient balance in strict forms.
Hormonal Support ⓘ
4
Limited micronutrient density and potential caloric restriction may disrupt sex hormones and thyroid function.
5
Limited micronutrient adequacy and risk of iodine deficiency may impair hormonal balance.
Macro Balance ⓘ
4
Severely restricts protein and fat while prioritizing restrictive plant-based sources, risking nutrient deficiencies and limited adaptability.
5
Provides adequate plant-based protein and fiber but lacks flexibility and may inadequately balance fats and protein for diverse needs.
Protein Quality ⓘ
5
Provides limited high-quality protein sources with potential amino acid deficiencies and poor digestibility.
4
Relies on incomplete, low-digestibility plant proteins with potential amino acid deficiencies.
Taste ⓘ
4
Limited flavor variety and restrictive food choices may reduce long-term enjoyment and adherence.
4
Limited flavor variety and potential for repetitive meals reduce long-term enjoyment and adherence.
Body Composition ⓘ
4
Limited protein and caloric intake risks muscle loss and impairs resistance training support.
5
Limited protein quality and quantity may hinder lean mass preservation during fat loss.
Energy Balance ⓘ
5
Provides moderate satiety from high-volume plant foods but lacks structured calorie control mechanisms and flexibility for different energy goals.
4
Limited structure for intentional calorie control and variable satiety may hinder consistent energy management.
Lean Mass ⓘ
3
Limited protein and energy availability compromise muscle retention during caloric restriction.
3
Limited protein quality and adequacy hinder muscle preservation during caloric restriction.
Athletic Support ⓘ
4
Limited macronutrient balance and potential deficiencies hinder performance and recovery.
4
Limited macronutrient and micronutrient adequacy for high-intensity training without supplementation.
Weight Loss ⓘ
5
Limited evidence for sustained fat loss and potential metabolic adaptation risks.
4
Limited calorie deficit potential and sustainability challenges hinder effective long-term fat loss.
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.