Total Rating
6.1
out of 10
6.4
out of 10
Metabolic Health ⓘ
7
Improves blood sugar and lipid profiles but may lack long-term evidence on metabolic flexibility and inflammation.
7
Generally supports metabolic health through whole foods but lacks consistent evidence for all markers and may have variability based on implementation.
Micronutrients ⓘ
5
Lacks reliable coverage of critical micronutrients like B12 and vitamin D without explicit fortification or 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-rich plant foods but lacks optimal phytonutrient diversity and bioavailability strategies.
8
Prioritizes whole foods and phytonutrient diversity but may lack optimal bioavailability and calorie density in some variations.
Overall Health ⓘ
6
Provides adequate nutrients with supplementation but risks deficiencies if not carefully managed.
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 struggle with long-term adherence due to potential restrictions and social challenges.
6
Moderate flexibility and accessibility but potential for strictness and cost barriers may hinder long-term adherence.
Lifestyle Fit ⓘ
5
Limited flexibility and social adaptability due to strict plant-based restrictions.
5
Moderate social and travel flexibility but rigid restrictions limit real-world adaptability.
Practicality ⓘ
6
Requires moderate cost and planning but offers accessible staples with some flexibility.
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 but may lack sufficient protein and stable macronutrient balance to consistently suppress hunger.
7
Provides moderate satiety through fiber and protein but may lack consistent evidence for long-term appetite suppression.
Fat Quality ⓘ
7
Provides moderate quality fats with some whole-food sources but lacks optimal omega-3 to omega-6 balance and saturated fat context.
7
Provides moderate quality fats with some omega-3 sources but lacks optimal EPA/DHA balance and may overemphasize omega-6s.
Fiber Intake ⓘ
7
Provides adequate fiber quantity from diverse plant sources but may lack optimal microbiome diversity and long-term sustainability.
8
Significantly enhances gut microbiome diversity and supports metabolic health through diverse, whole-food fiber sources.
Gut Health ⓘ
7
Promotes moderate fiber diversity and includes fermented foods but lacks emphasis on microbiome-specific prebiotics and long-term digestive tolerance evidence.
7
Promotes fiber diversity and fermented foods but may lack strict microbiome diversity due to variable implementation.
Hormonal Support ⓘ
6
Provides balanced macronutrients but may lack specific micronutrients critical for hormonal regulation.
6
Provides moderate support for hormones through balanced macronutrients but risks deficiencies in key micronutrients if not carefully planned.
Macro Balance ⓘ
6
Provides adequate protein and fiber but may lack flexibility in fat intake and energy density for diverse needs.
7
Offers moderate macro flexibility but lacks rigorous evidence for optimal ratios in diverse populations.
Protein Quality ⓘ
5
Provides adequate protein quantity but lacks optimal amino acid balance and digestibility for maximal muscle recovery and satiety.
5
Relies on incomplete plant proteins with lower digestibility and amino acid balance, risking insufficient leucine and muscle synthesis support.
Taste ⓘ
5
Offers moderate flavor variety but risks monotony without intentional seasoning or ingredient diversity.
6
Offers moderate flavor variety but risks blandness without intentional seasoning or creativity.
Body Composition ⓘ
6
Promotes moderate fat loss but risks lean mass loss due to potential protein insufficiency and limited evidence for sustained muscle preservation.
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 structure for calorie control but lacks flexibility and predictability for diverse energy goals.
6
Provides moderate satiety through whole foods but lacks structured calorie control mechanisms and flexibility for precise energy management.
Lean Mass ⓘ
7
Provides adequate protein and energy but lacks robust evidence for lean mass preservation 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 hydration but may struggle with sustained energy and protein adequacy for high-intensity training.
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 calorie deficit through high-volume, low-energy-density foods but may lack flexibility and long-term adherence support.
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.