Total Rating
5.6
out of 10
4.8
out of 10
Metabolic Health ⓘ
7
Offers moderate metabolic benefits but risks nutrient deficiencies and lacks robust evidence for optimal metabolic outcomes.
7
Offers potential benefits for metabolic markers but lacks robust, specific evidence and may pose sustainability challenges.
Micronutrients ⓘ
3
Lacks essential micronutrients like B12 and vitamin D without supplementation, risking deficiencies in most strict plant-based variants.
3
Lacks essential micronutrients like B12 and iodine without supplementation, risking chronic deficiencies.
Nutrient Density ⓘ
6
Provides moderate nutrient density with varied plant foods but may lack optimal bioavailability and phytonutrient diversity.
7
Offers diverse plant-based nutrients but lacks optimal bioavailability and some phytonutrient variety.
Overall Health ⓘ
7
Offers moderate benefits for chronic disease prevention but risks nutrient deficiencies without supplementation.
5
Limited nutritional adequacy and potential deficiencies offset moderate benefits for chronic disease risk reduction.
Sustainability ⓘ
5
Requires significant dietary restriction and planning, limiting long-term adherence and flexibility for most individuals.
3
Requires strict raw food restrictions, limited flexibility, and high dependency on specific, often inaccessible ingredients, making long-term adherence challenging.
Lifestyle Fit ⓘ
5
Limited social flexibility and travel adaptability hinder real-world integration despite nutritional benefits.
3
Severely restricts social interactions, travel flexibility, and daily convenience, making long-term adherence challenging for most lifestyles.
Practicality ⓘ
6
Requires moderate effort and cost for strict plant-based adherence but offers flexibility in many traditions.
4
Requires significant financial, logistical, and time resources for strict raw food preparation and specialty ingredients.
Appetite Control ⓘ
6
Provides moderate protein and fiber but risks hunger if not balanced with energy-dense foods.
5
Provides moderate satiety from fiber and volume but risks hunger due to potential protein insufficiency and glycemic variability from high fruit intake.
Fat Quality ⓘ
5
Limited omega-3 sources and potential omega-6 excess reduce cardiovascular and cognitive benefits.
5
Provides limited healthy fats with insufficient EPA/DHA and potential omega-6 imbalance.
Fiber Intake ⓘ
7
Provides adequate fiber quantity and diversity from plant-based sources but may lack optimal variety or balance in some traditional interpretations.
7
Provides adequate fiber from whole foods but lacks diversity in fiber types and may cause digestive discomfort for some.
Gut Health ⓘ
7
Promotes fiber diversity and plant-based nutrients but may lack fermented foods and precise microbiome-targeted strategies.
5
Limited fiber diversity and potential digestive challenges reduce its effectiveness for gut microbiome support.
Hormonal Support ⓘ
6
Provides moderate support for insulin and satiety but risks deficiencies in critical hormones due to potential low-fat and micronutrient gaps.
5
Provides some micronutrient benefits but risks deficiencies in B12, iodine, and vitamin D, which can disrupt hormone synthesis and regulation.
Macro Balance ⓘ
6
Provides adequate fiber and plant-based nutrients but may lack optimal protein and fat balance without careful planning.
5
Low protein and fat intake may compromise satiety and hormonal function, while high carbohydrate focus lacks adaptability for diverse goals.
Protein Quality ⓘ
5
Provides adequate protein quantity but lacks optimal amino acid balance, digestibility, and nutrient density compared to animal-based sources.
4
Relies on incomplete plant proteins with limited amino acid balance and insufficient digestibility for optimal muscle recovery.
Taste ⓘ
5
Offers moderate flavor variety but risks blandness without intentional seasoning and cultural adaptation.
5
Limited variety and potential blandness due to strict raw food focus, though herbs/spices can enhance flavor.
Body Composition ⓘ
5
May support fat loss but risks lean mass loss due to potential protein insufficiency and energy availability challenges.
5
Limited protein quality and quantity may compromise lean mass preservation and training performance.
Energy Balance ⓘ
6
Limited calorie control due to lack of structured guidance but offers satiety benefits from plant-based foods.
4
Limited structure for calorie control and prone to inconsistent intake due to restrictive food choices and lack of portion guidance.
Lean Mass ⓘ
5
Limited protein quality and potential deficits may hinder muscle preservation without strict supplementation.
4
Limited protein quality and potential energy deficits may hinder muscle retention during caloric restriction.
Athletic Support ⓘ
5
Provides adequate calories and some macronutrients but risks deficiencies in B12, iron, and omega-3s, limiting optimal athletic performance and recovery.
5
Provides adequate carbohydrates and some micronutrients but lacks sufficient protein and fat for optimal athletic performance and recovery.
Weight Loss ⓘ
6
Provides moderate calorie deficit potential but may lack long-term sustainability and robust evidence for sustained fat loss.
5
Limited evidence for sustained fat loss and potential adherence challenges.
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.