Total Rating
6.6
out of 10
6.4
out of 10
Metabolic Health ⓘ
7
Offers moderate metabolic benefits through plant-based foods but may lack optimal nutrient balance and flexibility.
7
Generally supports metabolic health through whole foods but lacks consistent evidence for all markers and may have variability based on implementation.
Micronutrients ⓘ
5
Provides adequate coverage for most micronutrients but lacks reliable sources for B12, vitamin D, and iodine without supplementation or fortification.
6
Provides adequate micronutrients in most cases but risks deficiencies in B12, D, iodine, and iron without supplementation or fortified foods.
Nutrient Density ⓘ
7
Prioritizes diverse whole plant foods but may lack optimal phytonutrient diversity and bioavailability compared to more balanced plant-based approaches.
8
Prioritizes whole foods and phytonutrient diversity but may lack optimal bioavailability and calorie density in some variations.
Overall Health ⓘ
7
Balances disease prevention benefits with potential nutrient gaps in strict plant-based adherence.
6
Offers moderate benefits for chronic disease risk but risks nutrient deficiencies and sustainability challenges with strict plant-based versions.
Sustainability ⓘ
7
Offers moderate flexibility and practicality but may still pose challenges for long-term adherence due to dietary restrictions and potential social limitations.
6
Moderate flexibility and accessibility but potential for strictness and cost barriers may hinder long-term adherence.
Lifestyle Fit ⓘ
6
Offers moderate flexibility but faces challenges in social integration and travel adaptability.
5
Moderate social and travel flexibility but rigid restrictions limit real-world adaptability.
Practicality ⓘ
7
Balances sustainability with moderate affordability and accessibility but requires thoughtful meal planning and some dietary adjustments.
6
Requires moderate cost and accessibility but may lack flexibility for real-world meal planning and preparation.
Appetite Control ⓘ
6
Provides moderate satiety through fiber and plant-based protein but may lack precise evidence on sustained appetite suppression.
7
Provides moderate satiety through fiber and protein but may lack consistent evidence for long-term appetite suppression.
Fat Quality ⓘ
7
Balances plant-based healthy fats with limited animal sources for omega-3s but lacks optimal EPA/DHA from fatty fish.
7
Provides moderate quality fats with some omega-3 sources but lacks optimal EPA/DHA balance and may overemphasize omega-6s.
Fiber Intake ⓘ
9
Provides adequate fiber quantity and diversity, supporting gut and metabolic health.
8
Significantly enhances gut microbiome diversity and supports metabolic health through diverse, whole-food fiber sources.
Gut Health ⓘ
7
Promotes moderate gut microbiome diversity and fiber intake but may lack consistent prebiotic/fermented food inclusion and optimal digestive tolerance due to variable plant-based focus.
7
Promotes fiber diversity and fermented foods but may lack strict microbiome diversity due to variable implementation.
Hormonal Support ⓘ
6
Offers moderate hormonal support through balanced macronutrients but risks deficiencies in key micronutrients if not carefully structured.
6
Provides moderate support for hormones through balanced macronutrients but risks deficiencies in key micronutrients if not carefully planned.
Macro Balance ⓘ
6
Provides a flexible plant-based framework but may lack specific macro guidelines for optimal individual adaptation.
7
Offers moderate macro flexibility but lacks rigorous evidence for optimal ratios in diverse populations.
Protein Quality ⓘ
6
Provides moderate protein sufficiency with mixed sources but relies on plant-based proteins with lower digestibility and potential amino acid gaps.
5
Relies on incomplete plant proteins with lower digestibility and amino acid balance, risking insufficient leucine and muscle synthesis support.
Taste ⓘ
7
Offers moderate seasonal variety and adaptability but may lack the broad culinary diversity of other plant-based diets.
6
Offers moderate flavor variety but risks blandness without intentional seasoning or creativity.
Body Composition ⓘ
7
Promotes fat loss with moderate lean mass preservation when protein and calorie needs are met, but risks muscle loss without strict adherence to adequate intake.
6
May support fat loss with adequate protein but risks muscle loss and lacks robust evidence for optimal body composition outcomes.
Energy Balance ⓘ
7
Provides moderate satiety through fiber and plant proteins but lacks structured calorie control mechanisms for precise energy balance.
6
Provides moderate satiety through whole foods but lacks structured calorie control mechanisms and flexibility for precise energy management.
Lean Mass ⓘ
5
Limited protein quality and potential energy deficits may hinder lean mass retention during caloric restriction.
5
Moderate protein intake and energy availability may support muscle retention but lack robust evidence for optimal lean mass preservation during caloric restriction.
Athletic Support ⓘ
6
Provides adequate macronutrients and micronutrients for most athletes but may require careful planning to meet high-intensity training demands.
6
Provides adequate nutrients for general health but may lack optimal macronutrient balance and energy density for high-intensity athletic performance.
Weight Loss ⓘ
7
Promotes moderate calorie deficit through high fiber and volume, supports sustainable fat loss with balanced macronutrients, and has reasonable long-term adherence potential.
6
May support moderate weight loss through calorie deficit but lacks robust evidence for sustained fat loss and faces sustainability 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.