Total Rating
5.6
out of 10
6.4
out of 10
Metabolic Health ⓘ
6
May improve some metabolic markers but lacks robust evidence for consistent cardiometabolic benefits.
7
Generally supports metabolic health through whole foods but lacks consistent evidence for all markers and may have variability based on implementation.
Micronutrients ⓘ
7
Provides adequate coverage of most essential micronutrients but may lack sufficient vitamin D and iodine without supplementation.
6
Provides adequate micronutrients in most cases but risks deficiencies in B12, D, iodine, and iron without supplementation or fortified foods.
Nutrient Density ⓘ
6
Offers moderate nutrient variety but relies on processed foods and limited phytonutrient diversity.
8
Prioritizes whole foods and phytonutrient diversity but may lack optimal bioavailability and calorie density in some variations.
Overall Health ⓘ
6
Provides foundational benefits for chronic disease prevention but risks nutrient deficiencies without structured supplementation.
6
Offers moderate benefits for chronic disease risk but risks nutrient deficiencies and sustainability challenges with strict plant-based versions.
Sustainability ⓘ
5
Requires strict plant-based adherence with limited flexibility and potential for social and psychological challenges.
6
Moderate flexibility and accessibility but potential for strictness and cost barriers may hinder long-term adherence.
Lifestyle Fit ⓘ
3
Requires strict adherence and limits flexibility in social, travel, and daily routine contexts.
5
Moderate social and travel flexibility but rigid restrictions limit real-world adaptability.
Practicality ⓘ
6
Requires moderate cost, planning, and access to diverse plant-based staples but may lack simplicity for long-term adherence.
6
Requires moderate cost and accessibility but may lack flexibility for real-world meal planning and preparation.
Appetite Control ⓘ
6
Provides moderate protein and fiber but may lack sufficient satiety signals without careful planning.
7
Provides moderate satiety through fiber and protein but may lack consistent evidence for long-term appetite suppression.
Fat Quality ⓘ
5
Relies heavily on ALA omega-3s without sufficient EPA/DHA, risking cardiovascular and inflammatory health deficits.
7
Provides moderate quality fats with some omega-3 sources but lacks optimal EPA/DHA balance and may overemphasize omega-6s.
Fiber Intake ⓘ
3
Provides insufficient fiber from limited sources, detrimental to gut and metabolic health.
8
Significantly enhances gut microbiome diversity and supports metabolic health through diverse, whole-food fiber sources.
Gut Health ⓘ
6
Provides adequate fiber and plant diversity but may lack fermented foods and evidence of microbiome-specific benefits.
7
Promotes fiber diversity and fermented foods but may lack strict microbiome diversity due to variable implementation.
Hormonal Support ⓘ
5
May lack sufficient fat and micronutrients critical for hormone synthesis and regulation.
6
Provides moderate support for hormones through balanced macronutrients but risks deficiencies in key micronutrients if not carefully planned.
Macro Balance ⓘ
5
Provides adequate protein and fiber but lacks adaptability and may insufficiently balance fats for diverse metabolic needs.
7
Offers moderate macro flexibility but lacks rigorous evidence for optimal ratios in diverse populations.
Protein Quality ⓘ
5
Provides adequate protein quantity but relies on incomplete plant sources with potential amino acid gaps and lower digestibility.
5
Relies on incomplete plant proteins with lower digestibility and amino acid balance, risking insufficient leucine and muscle synthesis support.
Taste ⓘ
5
Offers moderate variety but risks monotony due to restrictive plant-based constraints.
6
Offers moderate flavor variety but risks blandness without intentional seasoning or creativity.
Body Composition ⓘ
5
Limited protein adequacy and energy density may hinder lean mass preservation and fat loss synergy.
6
May support fat loss with adequate protein but risks muscle loss and lacks robust evidence for optimal body composition outcomes.
Energy Balance ⓘ
6
Provides moderate satiety from plant-based foods but lacks structured calorie control and flexibility for precise energy management.
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 amino acid deficiencies may hinder lean mass preservation during calorie 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 requires careful planning to avoid deficiencies and ensure sufficient energy availability.
6
Provides adequate nutrients for general health but may lack optimal macronutrient balance and energy density for high-intensity athletic performance.
Weight Loss ⓘ
6
May support moderate weight loss through calorie reduction but lacks robust evidence for sustained fat loss and long-term adherence.
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.