Total Rating
6.2
out of 10
5.7
out of 10
Metabolic Health ⓘ
7
Moderately supports metabolic health through whole foods but lacks robust evidence on specific biomarkers.
7
Supports improved insulin sensitivity and lipid profiles but may lack long-term evidence on metabolic flexibility and inflammation.
Micronutrients ⓘ
4
Lacks reliable coverage of critical micronutrients like B12, iodine, and vitamin D without supplementation or fortification.
3
Fails to reliably provide critical micronutrients like B12, vitamin D, and iodine without supplementation or fortification.
Nutrient Density ⓘ
7
Provides moderate nutrient density with a focus on whole plant foods but lacks optimal phytonutrient diversity and may include processed items.
6
Provides moderate nutrient density with plant-based focus but lacks optimal phytonutrient diversity and bioavailability strategies.
Overall Health ⓘ
6
Provides adequate nutrients with careful planning but risks deficiencies without supplementation and may lack long-term sustainability.
7
Promotes nutrient-rich plant-based eating with moderate evidence for disease prevention but may require supplementation for certain nutrients.
Sustainability ⓘ
7
Offers moderate sustainability through flexibility and practicality but may struggle with long-term adherence due to potential restrictions and social challenges.
5
Requires significant dietary restriction and planning, limiting flexibility and long-term adherence potential.
Lifestyle Fit ⓘ
5
Limited flexibility in social and travel scenarios due to strict plant-based restrictions.
4
Struggles with social integration and flexibility, limiting real-world adherence.
Practicality ⓘ
6
Requires moderate cost and effort for meal prep but remains accessible with common ingredients.
7
Offers balanced affordability and accessibility but requires moderate meal planning and preparation effort.
Appetite Control ⓘ
6
Provides moderate satiety through fiber and protein but may struggle with long-term cravings due to restrictive nature.
6
Provides moderate satiety through fiber and plant proteins but risks hunger due to potential low protein and high refined carb content.
Fat Quality ⓘ
7
Provides moderate healthy fats from whole foods but may lack sufficient omega-3s and risk imbalanced omega-6 intake.
5
Relies on ALA without EPA/DHA, leading to suboptimal omega-3 status and potential cardiovascular risks.
Fiber Intake ⓘ
7
Provides adequate fiber from diverse whole foods but may lack sufficient variety or quantity for optimal gut and metabolic benefits.
7
Provides adequate fiber quantity from whole plant foods but lacks diversity in fiber types and evidence of specific health outcomes.
Gut Health ⓘ
6
Moderate support for gut microbiome diversity with some fiber and fermented foods, but limited plant-based variety and potential nutrient gaps.
7
Promotes moderate fiber diversity and includes some prebiotic foods but may lack fermented components and tailored digestive support.
Hormonal Support ⓘ
7
Supports balanced macronutrients and micronutrients but lacks robust evidence for specific hormonal outcomes.
6
Provides moderate support for hormonal balance but may lack sufficient fat and micronutrients critical for hormone synthesis and regulation.
Macro Balance ⓘ
6
Provides adequate protein and healthy fats but lacks flexibility and evidence for optimal macro ratios across diverse needs.
6
Provides adequate protein and fiber but may lack fat variety and flexibility for different goals.
Protein Quality ⓘ
7
Provides adequate protein from varied sources but may lack optimal amino acid balance without careful planning.
5
Provides adequate protein quantity but lacks optimal amino acid balance and digestibility for sustained muscle support.
Taste ⓘ
7
Offers moderate flavor variety and adaptability but may lack complexity in some formulations.
6
Offers moderate flavor variety but risks monotony without intentional seasoning or recipe diversity.
Body Composition ⓘ
7
Supports moderate fat loss and lean mass retention with adequate protein but lacks robust long-term evidence for optimal body composition outcomes.
6
Provides adequate protein for lean mass preservation but may struggle with optimal fat loss quality and resistance training compatibility due to potential nutrient gaps.
Energy Balance ⓘ
6
Provides moderate structure for calorie control but lacks explicit tracking mechanisms and flexibility for precise energy management.
6
Provides moderate satiety through fiber but lacks structured calorie control mechanisms.
Lean Mass ⓘ
6
Provides moderate protein but may struggle with energy availability and amino acid completeness during calorie restriction.
5
Limited protein quality and potential energy deficits may hinder lean mass preservation during calorie restriction.
Athletic Support ⓘ
6
Provides adequate macronutrients but risks micronutrient deficiencies if not carefully planned.
6
Provides adequate calories and carbs but risks protein and micronutrient deficiencies if not meticulously planned, limiting optimal athletic performance.
Weight Loss ⓘ
6
Provides moderate calorie deficit potential but lacks robust long-term evidence for sustained fat loss compared to other structured diets.
6
Promotes moderate calorie deficit and fat loss but may struggle with long-term adherence and muscle preservation.
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.