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.
6
May improve some metabolic markers but lacks robust evidence for consistent cardiometabolic benefits.
Micronutrients ⓘ
4
Lacks reliable coverage of critical micronutrients like B12, iodine, and vitamin D without supplementation or fortification.
7
Provides adequate micronutrients but may lack certain vitamins and minerals due to limited plant-based sources.
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
Prioritizes whole plant foods but may lack phytonutrient diversity and optimal bioavailability due to potential reliance on processed or limited plant selections.
Overall Health ⓘ
6
Provides adequate nutrients with careful planning but risks deficiencies without supplementation and may lack long-term sustainability.
6
May improve short-term metabolic markers but risks long-term nutrient deficiencies and cardiovascular concerns.
Sustainability ⓘ
7
Offers moderate sustainability through flexibility and practicality but may struggle with long-term adherence due to potential restrictions and social challenges.
3
Requires strict animal-based consumption, limiting flexibility, social integration, and long-term adherence due to economic, psychological, and practical challenges.
Lifestyle Fit ⓘ
5
Limited flexibility in social and travel scenarios due to strict plant-based restrictions.
5
Requires significant planning and may limit social flexibility but remains adaptable with effort.
Practicality ⓘ
6
Requires moderate cost and effort for meal prep but remains accessible with common ingredients.
6
Requires careful planning and access to varied plant-based staples, which may limit affordability and accessibility in some regions.
Appetite Control ⓘ
6
Provides moderate satiety through fiber and protein but may struggle with long-term cravings due to restrictive nature.
6
Moderate satiety from fiber and frequent meals, but potential for low protein and refined carb reliance.
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 and may have high omega-6 to omega-3 ratios.
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 but may lack diversity and practical tolerance for some individuals.
Gut Health ⓘ
6
Moderate support for gut microbiome diversity with some fiber and fermented foods, but limited plant-based variety and potential nutrient gaps.
6
Provides moderate fiber diversity but may lack fermented foods and risk digestive discomfort in strict plant-based versions.
Hormonal Support ⓘ
7
Supports balanced macronutrients and micronutrients but lacks robust evidence for specific hormonal outcomes.
6
May support insulin stability and satiety but risks cortisol elevation and micronutrient deficiencies if not balanced.
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 for satiety and muscle maintenance but risks excessive saturated fats and limited adaptability for diverse goals.
Protein Quality ⓘ
7
Provides adequate protein from varied sources but may lack optimal amino acid balance without careful planning.
6
Provides adequate protein quantity but lacks optimal amino acid balance and digestibility compared to animal sources.
Taste ⓘ
7
Offers moderate flavor variety and adaptability but may lack complexity in some formulations.
7
Offers moderate flavor variety and adaptability but may lack depth in seasoning and culinary creativity compared to more flexible diets.
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.
5
May support moderate fat loss but risks lean mass loss due to potential protein inadequacy and limited evidence for sustained body composition improvements.
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 and flexibility for precise energy management.
Lean Mass ⓘ
6
Provides moderate protein but may struggle with energy availability and amino acid completeness during calorie restriction.
4
Limited protein quality and energy density may hinder muscle preservation during caloric restriction.
Athletic Support ⓘ
6
Provides adequate macronutrients but risks micronutrient deficiencies if not carefully planned.
6
Provides adequate macronutrients for most athletes but risks nutrient deficiencies and underfueling if not meticulously planned.
Weight Loss ⓘ
6
Provides moderate calorie deficit potential but lacks robust long-term evidence for sustained fat loss compared to other structured diets.
5
May contribute to modest calorie deficit but lacks strong evidence for sustained fat loss compared to other dietary patterns.
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.