Total Rating
6.4
out of 10
5.7
out of 10
Metabolic Health ⓘ
7
Promotes favorable lipid and glycemic profiles but may lack robust long-term evidence for consistent metabolic benefits.
6
May marginally improve inflammation and nutrient density but lacks robust evidence for consistent metabolic health benefits.
Micronutrients ⓘ
5
Lacks reliable coverage of critical micronutrients like B12 and D without explicit supplementation or fortification.
4
Lacks essential micronutrients like B12, vitamin D, and iodine without supplementation or fortification.
Nutrient Density ⓘ
7
Provides a broad range of plant-based nutrients per calorie but may require careful planning to optimize bioavailability and address potential anti-nutrient impacts.
7
Offers moderate nutrient density with potential phytonutrient benefits but may lack variety and whole-food emphasis.
Overall Health ⓘ
7
Offers strong disease prevention benefits but requires supplementation for key nutrients like B12 and omega-3s, limiting long-term nutritional adequacy.
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 ⓘ
6
Offers moderate flexibility but may struggle with long-term adherence due to dietary restrictions and potential social challenges.
5
Requires higher cost and limited accessibility, reducing long-term practicality and flexibility.
Lifestyle Fit ⓘ
5
Struggles with social integration and travel flexibility but offers moderate adaptability for routine adherence.
6
Offers moderate flexibility in social and travel scenarios but requires careful planning and access to organic options, limiting spontaneity and convenience.
Practicality ⓘ
7
Offers accessible, affordable whole foods but requires moderate meal planning and preparation effort.
5
Requires higher costs and limited accessibility compared to conventional diets, reducing long-term feasibility for most.
Appetite Control ⓘ
7
Provides adequate protein and fiber to support satiety but may risk glycemic instability if refined carbs are consumed in excess.
7
Provides adequate protein and fiber but may struggle with glycemic stability and long-term satiety without careful planning.
Fat Quality ⓘ
7
Provides adequate unsaturated fats but lacks sufficient EPA/DHA from animal sources, limiting long-chain omega-3 benefits.
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 ⓘ
8
Provides diverse, high-quality fiber from whole foods but may require careful planning to avoid excessive intake causing digestive discomfort.
7
Provides adequate fiber quantity and diversity from whole organic foods but may lack specific emphasis on gut microbiome benefits.
Gut Health ⓘ
8
Promotes diverse plant-based fiber and prebiotics but may lack fermented foods and tailored digestive support.
7
Promotes fiber diversity and plant-based nutrient density but may lack fermented foods and prebiotic specificity.
Hormonal Support ⓘ
6
Provides adequate fiber and protein for satiety but may lack critical micronutrients like iodine and B12, risking hormonal imbalances.
6
Provides moderate nutrient density but lacks robust evidence on specific hormonal outcomes.
Macro Balance ⓘ
6
Provides adequate protein and fiber but lacks adaptability and may insufficiently address fat intake for metabolic flexibility.
5
Lacks sufficient protein and may overly emphasize carbohydrates without clear evidence-based justification.
Protein Quality ⓘ
6
Provides adequate but incomplete protein sources with potential gaps in amino acid balance and digestibility.
5
Provides adequate protein quantity but lacks optimal amino acid balance and digestibility compared to animal-based sources.
Taste ⓘ
6
Offers moderate variety and flavor potential but requires mindful preparation to avoid monotony and ensure satisfaction.
6
Offers moderate flavor variety but lacks inherent taste superiority over non-organic diets.
Body Composition ⓘ
6
Moderately supports fat loss but risks lean mass loss due to potential protein inadequacy and energy restriction.
6
May support moderate fat loss but risks lean mass loss due to variable protein adequacy and reliance on plant-based sources.
Energy Balance ⓘ
6
Provides satiety through high-volume plant foods but lacks structured calorie control mechanisms.
5
Limited structure for calorie control but may support satiety through fiber-rich organic foods.
Lean Mass ⓘ
6
Provides adequate protein but may struggle with optimal amino acid balance and leucine content for maximal muscle preservation.
6
Provides adequate protein but risks muscle loss if not meticulously planned with sufficient energy and amino acid balance.
Athletic Support ⓘ
6
Provides adequate macronutrients for endurance but may fall short for high-intensity training due to potential protein and micronutrient gaps.
6
Provides adequate nutrients for general athletic needs but may lack specific timing strategies and protein adequacy in strict plant-based versions.
Weight Loss ⓘ
7
Promotes calorie deficit through high-volume, low-energy-density foods but lacks robust long-term evidence for sustained fat loss compared to other diets.
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.