Total Rating
6.1
out of 10
5.5
out of 10
Metabolic Health ⓘ
7
Improves blood sugar and lipid profiles but may lack long-term evidence on metabolic flexibility and inflammation.
7
Moderately improves metabolic markers but may lack long-term sustainability and nutrient balance in strict plant-based contexts.
Micronutrients ⓘ
5
Lacks reliable coverage of critical micronutrients like B12 and vitamin D without explicit fortification or supplementation.
4
Lacks essential micronutrients like B12 and vitamin D without explicit supplementation or fortification.
Nutrient Density ⓘ
6
Offers moderate nutrient-rich plant foods but lacks optimal phytonutrient diversity and bioavailability strategies.
5
Relies on processed plant foods and limited phytonutrient diversity, reducing nutrient efficiency per calorie.
Overall Health ⓘ
6
Provides adequate nutrients with supplementation but risks deficiencies if not carefully managed.
7
Offers moderate benefits for metabolic health and disease prevention but may lack comprehensive nutrient adequacy and long-term sustainability without careful planning.
Sustainability ⓘ
7
Offers moderate flexibility and practicality but may struggle with long-term adherence due to potential restrictions and social challenges.
5
Limited flexibility and potential for social and psychological challenges reduce long-term adherence potential.
Lifestyle Fit ⓘ
5
Limited flexibility and social adaptability due to strict plant-based restrictions.
5
Limited flexibility in social settings and travel may hinder long-term adherence.
Practicality ⓘ
6
Requires moderate cost and planning but offers accessible staples with some flexibility.
5
Requires significant cost, specialized ingredients, and preparation effort, limiting accessibility and long-term adherence.
Appetite Control ⓘ
6
Provides moderate satiety through fiber but may lack sufficient protein and stable macronutrient balance to consistently suppress hunger.
5
Provides moderate fiber and plant-based protein but may lack sufficient protein and fat for sustained satiety without careful planning.
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.
5
Relies heavily on plant-based omega-3 sources without sufficient EPA/DHA, risking imbalanced omega-3 to omega-6 ratios.
Fiber Intake ⓘ
7
Provides adequate fiber quantity from diverse plant sources but may lack optimal microbiome diversity and long-term sustainability.
7
Provides adequate fiber quantity from whole foods but lacks diversity in fiber types and practicality for long-term adherence.
Gut Health ⓘ
7
Promotes moderate fiber diversity and includes fermented foods but lacks emphasis on microbiome-specific prebiotics and long-term digestive tolerance evidence.
6
Provides moderate fiber diversity but lacks sufficient fermented foods and prebiotic variety to optimally support microbiome diversity and digestive tolerance.
Hormonal Support ⓘ
6
Provides balanced macronutrients but may lack specific micronutrients critical for hormonal regulation.
5
Limited micronutrient diversity and potential deficiencies in hormone-synthesizing nutrients may hinder hormonal balance.
Macro Balance ⓘ
6
Provides adequate protein and fiber but may lack flexibility in fat intake and energy density for diverse needs.
5
Provides adequate protein and fiber but risks imbalanced fat intake and limited adaptability for diverse goals.
Protein Quality ⓘ
5
Provides adequate protein quantity but lacks optimal amino acid balance and digestibility for maximal muscle recovery and satiety.
5
Provides adequate protein quantity but lacks optimal amino acid balance and digestibility for sustained muscle support.
Taste ⓘ
5
Offers moderate flavor variety but risks monotony without intentional seasoning or ingredient diversity.
5
Limited flavor variety and potential for monotonous meals may hinder long-term adherence.
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
Provides adequate protein for lean mass preservation but risks muscle loss if not strictly adhered to.
Energy Balance ⓘ
6
Provides moderate structure for calorie control but lacks flexibility and predictability for diverse energy goals.
5
Provides moderate satiety through plant-based fiber but lacks structured calorie control mechanisms and flexibility for different energy goals.
Lean Mass ⓘ
7
Provides adequate protein and energy but lacks robust evidence for lean mass preservation during caloric restriction.
4
Limited protein adequacy and potential energy deficits may hinder 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.
5
Provides adequate protein and fiber but may lack sufficient carbohydrates and specific micronutrients for optimal 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 strong evidence for sustained fat loss without significant adherence 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.