Total Rating
6.4
out of 10
6.3
out of 10
Metabolic Health ⓘ
7
Promotes favorable lipid and glycemic profiles but may lack robust long-term evidence for consistent metabolic benefits.
7
Generally supports metabolic health through improved lipid profiles and inflammation reduction but may vary based on diet quality and individual factors.
Micronutrients ⓘ
5
Lacks reliable coverage of critical micronutrients like B12 and D without explicit supplementation or fortification.
4
Lacks critical micronutrients like B12 and vitamin D without supplementation.
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 diverse phytonutrients but may lack bioavailability optimization and risk calorie-dense processed foods.
Overall Health ⓘ
7
Offers strong disease prevention benefits but requires supplementation for key nutrients like B12 and omega-3s, limiting long-term nutritional adequacy.
7
Offers significant disease prevention benefits but requires careful planning to avoid nutrient deficiencies.
Sustainability ⓘ
6
Offers moderate flexibility but may struggle with long-term adherence due to dietary restrictions and potential social challenges.
7
Offers moderate sustainability due to flexibility in food choices but may face challenges with strict adherence, planning, and social integration.
Lifestyle Fit ⓘ
5
Struggles with social integration and travel flexibility but offers moderate adaptability for routine adherence.
6
Offers moderate flexibility but faces challenges in social settings, travel, and long-term adherence due to strictness and planning demands.
Practicality ⓘ
7
Offers accessible, affordable whole foods but requires moderate meal planning and preparation effort.
5
Requires significant planning, cost, and effort to maintain without compromising nutritional adequacy.
Appetite Control ⓘ
7
Provides adequate protein and fiber to support satiety but may risk glycemic instability if refined carbs are consumed in excess.
7
Offers moderate satiety through fiber and plant protein but risks hunger if not balanced with adequate protein and healthy fats.
Fat Quality ⓘ
7
Provides adequate unsaturated fats but lacks sufficient EPA/DHA from animal sources, limiting long-chain omega-3 benefits.
6
Provides adequate unsaturated fats but lacks long-chain omega-3s and may have imbalanced omega-6 intake.
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 but may lack balance if relying on processed plant foods or insufficient variety.
Gut Health ⓘ
8
Promotes diverse plant-based fiber and prebiotics but may lack fermented foods and tailored digestive support.
7
Promotes gut microbiome diversity and fiber intake but may lack fermented foods and require careful planning to avoid digestive discomfort.
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 hormonal support but risks deficiencies in B12, iodine, and zinc if not carefully balanced.
Macro Balance ⓘ
6
Provides adequate protein and fiber but lacks adaptability and may insufficiently address fat intake for metabolic flexibility.
6
Provides adequate protein and fiber but may struggle with fat quality and adaptability for diverse goals.
Protein Quality ⓘ
6
Provides adequate but incomplete protein sources with potential gaps in amino acid balance and digestibility.
6
Provides adequate protein with careful planning but faces challenges in amino acid completeness and digestibility compared to animal 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 risks monotony without intentional seasoning and culinary creativity.
Body Composition ⓘ
6
Moderately supports fat loss but risks lean mass loss due to potential protein inadequacy and energy restriction.
6
Can improve fat loss with adequate protein but risks muscle loss if not carefully managed.
Energy Balance ⓘ
6
Provides satiety through high-volume plant foods but lacks structured calorie control mechanisms.
6
Offers moderate satiety through fiber but lacks consistent structure for precise calorie control and flexibility for surplus/deficit adjustments without tracking.
Lean Mass ⓘ
6
Provides adequate protein but may struggle with optimal amino acid balance and leucine content for maximal muscle preservation.
6
Can preserve lean mass with adequate protein and energy intake but risks deficiency if not meticulously planned.
Athletic Support ⓘ
6
Provides adequate macronutrients for endurance but may fall short for high-intensity training due to potential protein and micronutrient gaps.
7
Supports athletic performance with adequate protein and carbs but requires careful planning to avoid micronutrient deficiencies.
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.
7
Effectively supports calorie deficit and fat loss when well-structured but risks sustainability issues and weight regain if not balanced with flexibility.
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.