Total Rating
4.6
out of 10
5.7
out of 10
Metabolic Health ⓘ
5
Limited evidence supports metabolic benefits, with mixed results on inflammation and insulin sensitivity but insufficient data on broader cardiometabolic markers.
7
Supports improved insulin sensitivity and lipid profiles but may lack long-term evidence on metabolic flexibility and inflammation.
Micronutrients ⓘ
3
Significant risk of deficiencies in B12, iodine, and iron due to exclusion of key food sources.
3
Fails to reliably provide critical micronutrients like B12, vitamin D, and iodine without supplementation or fortification.
Nutrient Density ⓘ
5
Limited phytonutrient diversity and potential reliance on processed gluten/casein-free products reduce nutrient density per calorie.
6
Provides moderate nutrient density with plant-based focus but lacks optimal phytonutrient diversity and bioavailability strategies.
Overall Health ⓘ
5
Limited evidence supports long-term health benefits, with risks of nutrient deficiencies and lack of population-level disease prevention outcomes.
7
Promotes nutrient-rich plant-based eating with moderate evidence for disease prevention but may require supplementation for certain nutrients.
Sustainability ⓘ
3
Requires strict elimination of common foods, leading to high cost, limited flexibility, and social challenges that hinder long-term adherence.
5
Requires significant dietary restriction and planning, limiting flexibility and long-term adherence potential.
Lifestyle Fit ⓘ
4
Requires significant social and logistical adjustments, limiting spontaneity and increasing planning burden.
4
Struggles with social integration and flexibility, limiting real-world adherence.
Practicality ⓘ
5
Requires significant cost, effort, and planning due to restricted food choices and limited accessibility of specialty products.
7
Offers balanced affordability and accessibility but requires moderate meal planning and preparation effort.
Appetite Control ⓘ
6
May reduce cravings in sensitive individuals but lacks robust evidence for consistent appetite control.
6
Provides moderate satiety through fiber and plant proteins but risks hunger due to potential low protein and high refined carb content.
Fat Quality ⓘ
6
Limited emphasis on high-quality unsaturated fats and omega-3 balance, with potential reliance on processed alternatives.
5
Relies on ALA without EPA/DHA, leading to suboptimal omega-3 status and potential cardiovascular risks.
Fiber Intake ⓘ
6
Provides moderate fiber quantity from diverse plant sources but risks insufficient intake if processed gluten-free products replace whole foods.
7
Provides adequate fiber quantity from whole plant foods but lacks diversity in fiber types and evidence of specific health outcomes.
Gut Health ⓘ
5
Limited fiber and prebiotic diversity but may reduce inflammation in some individuals.
7
Promotes moderate fiber diversity and includes some prebiotic foods but may lack fermented components and tailored digestive support.
Hormonal Support ⓘ
6
Limited micronutrient diversity and potential deficiencies in iodine/zinc may hinder hormonal balance.
6
Provides moderate support for hormonal balance but may lack sufficient fat and micronutrients critical for hormone synthesis and regulation.
Macro Balance ⓘ
6
Limited flexibility in macronutrient ratios due to restricted food sources, risking imbalances without careful planning.
6
Provides adequate protein and fiber but may lack fat variety and flexibility for different goals.
Protein Quality ⓘ
6
Provides adequate protein if animal sources are included but risks deficiency without them.
5
Provides adequate protein quantity but lacks optimal amino acid balance and digestibility for sustained muscle support.
Taste ⓘ
6
Offers moderate flavor variety with creative seasoning but may require effort to avoid blandness and maintain long-term enjoyment.
6
Offers moderate flavor variety but risks monotony without intentional seasoning or recipe diversity.
Body Composition ⓘ
5
Limited evidence supports fat loss while preserving lean mass, with risks of inadequate protein intake if not carefully managed.
6
Provides adequate protein for lean mass preservation but may struggle with optimal fat loss quality and resistance training compatibility due to potential nutrient gaps.
Energy Balance ⓘ
5
Limited structure for calorie control but may support satiety through fiber-rich foods.
6
Provides moderate satiety through fiber but lacks structured calorie control mechanisms.
Lean Mass ⓘ
5
Limited protein adequacy and potential energy deficits may hinder lean mass preservation without strict adherence to high-quality protein sources.
5
Limited protein quality and potential energy deficits may hinder lean mass preservation during calorie restriction.
Athletic Support ⓘ
5
Provides adequate macronutrients but lacks strong evidence for enhanced athletic performance or recovery.
6
Provides adequate calories and carbs but risks protein and micronutrient deficiencies if not meticulously planned, limiting optimal athletic performance.
Weight Loss ⓘ
4
Limited evidence for sustained fat loss, with risks of poor sustainability and potential muscle loss.
6
Promotes moderate calorie deficit and fat loss but may struggle with long-term adherence and muscle preservation.
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.