Total Rating
4.1
out of 10
4.8
out of 10
Metabolic Health ⓘ
5
Limited evidence supports metabolic improvements, but potential benefits from polyphenols are offset by lack of comprehensive research and possible nutrient imbalances.
7
Offers potential benefits for metabolic markers but lacks robust, specific evidence and may pose sustainability challenges.
Micronutrients ⓘ
3
Relies heavily on limited food sources, risking deficiencies in B12, vitamin D, and other critical nutrients without fortification or supplementation.
3
Lacks essential micronutrients like B12 and iodine without supplementation, risking chronic deficiencies.
Nutrient Density ⓘ
5
Limited phytonutrient diversity and potential nutrient gaps despite some antioxidant benefits.
7
Offers diverse plant-based nutrients but lacks optimal bioavailability and some phytonutrient variety.
Overall Health ⓘ
3
Severely restricts essential nutrients and lacks robust evidence for long-term health benefits.
5
Limited nutritional adequacy and potential deficiencies offset moderate benefits for chronic disease risk reduction.
Sustainability ⓘ
3
Requires restrictive food choices and lacks flexibility, making long-term adherence difficult.
3
Requires strict raw food restrictions, limited flexibility, and high dependency on specific, often inaccessible ingredients, making long-term adherence challenging.
Lifestyle Fit ⓘ
5
Limited social flexibility and travel adaptability hinder real-world adherence.
3
Severely restricts social interactions, travel flexibility, and daily convenience, making long-term adherence challenging for most lifestyles.
Practicality ⓘ
5
Requires significant dietary restriction and limited variety, making long-term adherence challenging despite accessible and affordable grapes.
4
Requires significant financial, logistical, and time resources for strict raw food preparation and specialty ingredients.
Appetite Control ⓘ
5
Limited protein and fiber content may lead to hunger, but low energy density could support satiety.
5
Provides moderate satiety from fiber and volume but risks hunger due to potential protein insufficiency and glycemic variability from high fruit intake.
Fat Quality ⓘ
4
Lacks sufficient healthy fats and has an imbalanced omega-3 to omega-6 ratio.
5
Provides limited healthy fats with insufficient EPA/DHA and potential omega-6 imbalance.
Fiber Intake ⓘ
3
Relies on low-fiber fruits with limited diversity and fails to meet recommended fiber intake for optimal gut and metabolic health.
7
Provides adequate fiber from whole foods but lacks diversity in fiber types and may cause digestive discomfort for some.
Gut Health ⓘ
4
Limited fiber diversity and potential digestive discomfort due to high sugar content reduce its effectiveness for gut health.
5
Limited fiber diversity and potential digestive challenges reduce its effectiveness for gut microbiome support.
Hormonal Support ⓘ
6
Provides moderate support for insulin regulation and satiety but may lack sufficient micronutrients and risk cortisol elevation with strict calorie restriction.
5
Provides some micronutrient benefits but risks deficiencies in B12, iodine, and vitamin D, which can disrupt hormone synthesis and regulation.
Macro Balance ⓘ
6
Provides moderate protein and fat but lacks adaptability and clear evidence for optimal macro ratios.
5
Low protein and fat intake may compromise satiety and hormonal function, while high carbohydrate focus lacks adaptability for diverse goals.
Protein Quality ⓘ
3
Relies on low-protein, incomplete plant sources with insufficient amino acids and poor digestibility.
4
Relies on incomplete plant proteins with limited amino acid balance and insufficient digestibility for optimal muscle recovery.
Taste ⓘ
6
Offers moderate flavor and satiety but limited variety and adaptability.
5
Limited variety and potential blandness due to strict raw food focus, though herbs/spices can enhance flavor.
Body Composition ⓘ
4
Limited protein intake and insufficient evidence for fat loss while preserving lean mass.
5
Limited protein quality and quantity may compromise lean mass preservation and training performance.
Energy Balance ⓘ
4
Limited structure for calorie control and variable satiety impact due to high sugar content and lack of clear portion guidance.
4
Limited structure for calorie control and prone to inconsistent intake due to restrictive food choices and lack of portion guidance.
Lean Mass ⓘ
3
Severely limits protein and energy intake, risking significant lean mass loss during calorie restriction.
4
Limited protein quality and potential energy deficits may hinder muscle retention during caloric restriction.
Athletic Support ⓘ
5
Limited macronutrient variety and potential micronutrient deficiencies may hinder sustained athletic performance and recovery.
5
Provides adequate carbohydrates and some micronutrients but lacks sufficient protein and fat for optimal athletic performance and recovery.
Weight Loss ⓘ
5
Limited evidence supports sustained fat loss, with potential for short-term calorie deficit but questionable long-term sustainability and metabolic effects.
5
Limited evidence for sustained fat loss and potential adherence challenges.
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.