Total Rating
5.4
out of 10
6.2
out of 10
Metabolic Health ⓘ
6
May improve blood sugar control and lipid profiles in some individuals but risks elevated LDL and inflammation from high animal protein intake.
6
May offer marginal benefits for specific sensitivities but lacks robust evidence for broad metabolic improvements.
Micronutrients ⓘ
3
Lacks critical nutrients like B12 and iodine without supplementation, leading to significant deficiency risks.
7
Generally meets most micronutrient needs but risks deficiencies in B12, iron, and calcium without fortified foods or supplements.
Nutrient Density ⓘ
6
Provides moderate nutrient variety but may lack sufficient bioavailability and phytonutrient diversity in strict plant-based formulations.
7
Offers moderate nutrient density with potential for high phytonutrient diversity but risks lower efficiency due to processed gluten-free products and possible nutrient gaps if not well-balanced.
Overall Health ⓘ
6
Provides adequate macronutrients but risks long-term nutrient deficiencies and cardiovascular concerns.
5
Provides limited benefits for specific conditions but risks nutrient deficiencies and lacks robust evidence for general population health.
Sustainability ⓘ
5
Requires strict dietary restrictions and complex meal planning, limiting long-term adherence and flexibility.
6
Requires careful planning and can be costly, limiting long-term flexibility and accessibility for most individuals.
Lifestyle Fit ⓘ
6
Moderate social flexibility but limited adaptability during travel and requires significant meal planning.
7
Offers moderate flexibility for social and travel scenarios but requires planning and may limit spontaneous eating.
Practicality ⓘ
5
Requires significant cost, planning, and effort to maintain long-term without specialized resources.
6
Requires moderate cost, careful planning, and access to specialty items but remains feasible for many with consistent effort.
Appetite Control ⓘ
5
May provide adequate fiber but risks low protein and unstable glycemic control, leading to potential hunger and cravings without careful planning.
6
May offer moderate satiety through fiber and protein but risks overeating with processed gluten-free alternatives.
Fat Quality ⓘ
5
Relies on processed fats and lacks sufficient omega-3s, risking cardiovascular and inflammatory risks.
6
Offers moderate healthy fat sources but lacks emphasis on omega-3 adequacy and may include processed gluten-free items with poor fat quality.
Fiber Intake ⓘ
3
Severely restricts fiber-rich foods, leading to insufficient quantity and limited diversity in fiber sources.
6
Provides moderate fiber potential but relies on individual food choices and may lack diversity in fiber sources.
Gut Health ⓘ
7
Provides adequate fiber and plant diversity but lacks fermented foods and evidence of microbiome-specific benefits.
6
May improve digestion for gluten-sensitive individuals but lacks inherent fiber diversity and risk of processed gluten-free foods.
Hormonal Support ⓘ
6
Provides moderate protein and fat for hormonal balance but may risk cortisol elevation and micronutrient deficiencies without careful planning.
6
Provides moderate support for hormonal balance through reduced gluten-related inflammation but lacks strong evidence for systemic hormonal regulation.
Macro Balance ⓘ
5
Provides adequate protein and fiber but lacks adaptability and evidence-based fat quality considerations.
6
Offers flexibility in macronutrient distribution but lacks inherent structure to optimize functional ratios.
Protein Quality ⓘ
9
Provides high-quality, complete proteins from animal sources with adequate amino acids and digestibility.
7
Provides adequate protein sources but risks incomplete amino acid profiles and lower digestibility if reliant on processed gluten-free products.
Taste ⓘ
6
Offers moderate flavor variety but risks monotony without intentional seasoning and meal creativity.
7
Offers moderate flavor variety and adaptability but risks blandness without intentional seasoning.
Body Composition ⓘ
6
May support moderate fat loss but risks lean mass loss due to potential protein inadequacy and energy limitations.
5
Offers moderate fat loss potential but lacks inherent support for lean mass preservation and resistance training performance.
Energy Balance ⓘ
6
Offers moderate satiety through fiber and plant-based foods but lacks structured calorie control and flexibility for different energy goals.
5
Offers moderate control over calorie intake but lacks inherent structure for consistent energy management.
Lean Mass ⓘ
6
Provides adequate protein but may struggle with muscle retention due to potential amino acid imbalances and energy deficit risks in strict plant-based versions.
6
Neutral impact on lean mass preservation due to variable protein adequacy and energy availability depending on individual adherence and food choices.
Athletic Support ⓘ
6
Provides adequate macronutrients but may struggle with energy density and micronutrient adequacy for high-intensity athletic demands.
6
Provides adequate macronutrients but risks micronutrient deficiencies and underfueling if not carefully structured.
Weight Loss ⓘ
6
Provides moderate calorie deficit potential but limited long-term evidence for sustained fat loss without significant adherence challenges.
5
May lead to modest weight loss in some individuals but lacks consistent evidence for sustained fat loss or calorie deficit without dietary restraint.
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.