Total Rating
5.5
out of 10
5.7
out of 10
Metabolic Health ⓘ
7
Moderately improves metabolic markers but may lack long-term sustainability and nutrient balance in strict plant-based contexts.
6
May marginally improve inflammation and nutrient density but lacks robust evidence for consistent metabolic health benefits.
Micronutrients ⓘ
4
Lacks essential micronutrients like B12 and vitamin D without explicit supplementation or fortification.
4
Lacks essential micronutrients like B12, vitamin D, and iodine without supplementation or fortification.
Nutrient Density ⓘ
5
Relies on processed plant foods and limited phytonutrient diversity, reducing nutrient efficiency per calorie.
7
Offers moderate nutrient density with potential phytonutrient benefits but may lack variety and whole-food emphasis.
Overall Health ⓘ
7
Offers moderate benefits for metabolic health and disease prevention but may lack comprehensive nutrient adequacy and long-term sustainability without careful planning.
6
Offers marginal benefits in reducing pesticide exposure but lacks robust evidence for long-term disease prevention and nutritional adequacy compared to other dietary patterns.
Sustainability ⓘ
5
Limited flexibility and potential for social and psychological challenges reduce long-term adherence potential.
5
Requires higher cost and limited accessibility, reducing long-term practicality and flexibility.
Lifestyle Fit ⓘ
5
Limited flexibility in social settings and travel may hinder long-term adherence.
6
Offers moderate flexibility in social and travel scenarios but requires careful planning and access to organic options, limiting spontaneity and convenience.
Practicality ⓘ
5
Requires significant cost, specialized ingredients, and preparation effort, limiting accessibility and long-term adherence.
5
Requires higher costs and limited accessibility compared to conventional diets, reducing long-term feasibility for most.
Appetite Control ⓘ
5
Provides moderate fiber and plant-based protein but may lack sufficient protein and fat for sustained satiety without careful planning.
7
Provides adequate protein and fiber but may struggle with glycemic stability and long-term satiety without careful planning.
Fat Quality ⓘ
5
Relies heavily on plant-based omega-3 sources without sufficient EPA/DHA, risking imbalanced omega-3 to omega-6 ratios.
6
Provides moderate quality fats with some whole-food sources but lacks optimal omega-3 to omega-6 balance and may rely on processed organic foods.
Fiber Intake ⓘ
7
Provides adequate fiber quantity from whole foods but lacks diversity in fiber types and practicality for long-term adherence.
7
Provides adequate fiber quantity and diversity from whole organic foods but may lack specific emphasis on gut microbiome benefits.
Gut Health ⓘ
6
Provides moderate fiber diversity but lacks sufficient fermented foods and prebiotic variety to optimally support microbiome diversity and digestive tolerance.
7
Promotes fiber diversity and plant-based nutrient density but may lack fermented foods and prebiotic specificity.
Hormonal Support ⓘ
5
Limited micronutrient diversity and potential deficiencies in hormone-synthesizing nutrients may hinder hormonal balance.
6
Provides moderate nutrient density but lacks robust evidence on specific hormonal outcomes.
Macro Balance ⓘ
5
Provides adequate protein and fiber but risks imbalanced fat intake and limited adaptability for diverse goals.
5
Lacks sufficient protein and may overly emphasize carbohydrates without clear evidence-based justification.
Protein Quality ⓘ
5
Provides adequate protein quantity but lacks optimal amino acid balance and digestibility for sustained muscle support.
5
Provides adequate protein quantity but lacks optimal amino acid balance and digestibility compared to animal-based sources.
Taste ⓘ
5
Limited flavor variety and potential for monotonous meals may hinder long-term adherence.
6
Offers moderate flavor variety but lacks inherent taste superiority over non-organic diets.
Body Composition ⓘ
6
Provides adequate protein for lean mass preservation but risks muscle loss if not strictly adhered to.
6
May support moderate fat loss but risks lean mass loss due to variable protein adequacy and reliance on plant-based sources.
Energy Balance ⓘ
5
Provides moderate satiety through plant-based fiber but lacks structured calorie control mechanisms and flexibility for different energy goals.
5
Limited structure for calorie control but may support satiety through fiber-rich organic foods.
Lean Mass ⓘ
4
Limited protein adequacy and potential energy deficits may hinder lean mass preservation during caloric restriction.
6
Provides adequate protein but risks muscle loss if not meticulously planned with sufficient energy and amino acid balance.
Athletic Support ⓘ
5
Provides adequate protein and fiber but may lack sufficient carbohydrates and specific micronutrients for optimal athletic performance.
6
Provides adequate nutrients for general athletic needs but may lack specific timing strategies and protein adequacy in strict plant-based versions.
Weight Loss ⓘ
6
May support moderate weight loss through calorie deficit but lacks strong evidence for sustained fat loss without significant adherence challenges.
6
Provides moderate satiety from whole foods but lacks robust evidence for sustained fat loss compared to other structured diets.
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.