Total Rating
5.7
out of 10
5.0
out of 10
Metabolic Health ⓘ
6
May improve some metabolic markers but lacks robust evidence for consistent cardiometabolic benefits.
6
May modestly improve some metabolic markers but lacks robust evidence for sustained cardiometabolic benefits.
Micronutrients ⓘ
7
Provides adequate micronutrients but may lack certain vitamins and minerals due to limited plant-based sources.
4
Relies heavily on plant-based sources with limited bioavailability and significant gaps in critical nutrients like B12 and iodine without supplementation.
Nutrient Density ⓘ
6
Prioritizes whole plant foods but may lack phytonutrient diversity and optimal bioavailability due to potential reliance on processed or limited plant selections.
6
Offers moderate nutrient density with diverse plant foods but risks anti-nutrient interference and limited phytonutrient variety.
Overall Health ⓘ
6
May improve short-term metabolic markers but risks long-term nutrient deficiencies and cardiovascular concerns.
5
Limited nutritional adequacy and potential deficiencies without supplementation, but may support metabolic and gut health in some populations.
Sustainability ⓘ
3
Requires strict animal-based consumption, limiting flexibility, social integration, and long-term adherence due to economic, psychological, and practical challenges.
4
Requires strict dietary restrictions and limited food variety, reducing long-term adherence potential.
Lifestyle Fit ⓘ
5
Requires significant planning and may limit social flexibility but remains adaptable with effort.
3
Its strictness and social incompatibility significantly hinder real-world adherence and flexibility.
Practicality ⓘ
6
Requires careful planning and access to varied plant-based staples, which may limit affordability and accessibility in some regions.
5
Requires specific, often specialty ingredients and time-intensive preparation, limiting accessibility and affordability for most.
Appetite Control ⓘ
6
Moderate satiety from fiber and frequent meals, but potential for low protein and refined carb reliance.
7
Provides adequate protein and fiber but may struggle with satiety due to potential low-fat content and restrictive nature.
Fat Quality ⓘ
5
Relies on ALA without EPA/DHA and may have high omega-6 to omega-3 ratios.
6
Provides moderate unsaturated fats but relies heavily on ALA and omega-6 sources, limiting EPA/DHA benefits.
Fiber Intake ⓘ
7
Provides adequate fiber quantity but may lack diversity and practical tolerance for some individuals.
7
Provides adequate fiber from whole plant foods but may lack diversity in fiber types and practical long-term adherence.
Gut Health ⓘ
6
Provides moderate fiber diversity but may lack fermented foods and risk digestive discomfort in strict plant-based versions.
7
Promotes fiber and fermented foods but may lack diversity or nutrient balance in strict forms.
Hormonal Support ⓘ
6
May support insulin stability and satiety but risks cortisol elevation and micronutrient deficiencies if not balanced.
5
Limited micronutrient adequacy and risk of iodine deficiency may impair hormonal balance.
Macro Balance ⓘ
6
Provides adequate protein for satiety and muscle maintenance but risks excessive saturated fats and limited adaptability for diverse goals.
5
Provides adequate plant-based protein and fiber but lacks flexibility and may inadequately balance fats and protein for diverse needs.
Protein Quality ⓘ
6
Provides adequate protein quantity but lacks optimal amino acid balance and digestibility compared to animal sources.
4
Relies on incomplete, low-digestibility plant proteins with potential amino acid deficiencies.
Taste ⓘ
7
Offers moderate flavor variety and adaptability but may lack depth in seasoning and culinary creativity compared to more flexible diets.
4
Limited flavor variety and potential for repetitive meals reduce long-term enjoyment and adherence.
Body Composition ⓘ
5
May support moderate fat loss but risks lean mass loss due to potential protein inadequacy and limited evidence for sustained body composition improvements.
5
Limited protein quality and quantity may hinder lean mass preservation during fat loss.
Energy Balance ⓘ
6
Provides moderate satiety through fiber but lacks structured calorie control and flexibility for precise energy management.
4
Limited structure for intentional calorie control and variable satiety may hinder consistent energy management.
Lean Mass ⓘ
4
Limited protein quality and energy density may hinder muscle preservation during caloric restriction.
3
Limited protein quality and adequacy hinder muscle preservation during caloric restriction.
Athletic Support ⓘ
6
Provides adequate macronutrients for most athletes but risks nutrient deficiencies and underfueling if not meticulously planned.
4
Limited macronutrient and micronutrient adequacy for high-intensity training without supplementation.
Weight Loss ⓘ
5
May contribute to modest calorie deficit but lacks strong evidence for sustained fat loss compared to other dietary patterns.
4
Limited calorie deficit potential and sustainability challenges hinder effective long-term fat loss.
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.