Total Rating
5.6
out of 10
6.2
out of 10
Metabolic Health ⓘ
7
Moderately improves metabolic markers but lacks robust long-term evidence compared to other plant-based diets.
6
May offer marginal benefits for specific sensitivities but lacks robust evidence for broad metabolic improvements.
Micronutrients ⓘ
3
Lacks reliable sources for critical micronutrients like B12, D, and iodine without supplementation.
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 density with some whole plant foods but lacks sufficient phytonutrient diversity and bioavailability optimization.
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 ⓘ
7
Supports metabolic health and chronic disease risk reduction but requires careful planning to avoid nutrient deficiencies.
5
Provides limited benefits for specific conditions but risks nutrient deficiencies and lacks robust evidence for general population health.
Sustainability ⓘ
5
Requires significant dietary restriction and may lack flexibility, potentially reducing long-term adherence and practicality.
6
Requires careful planning and can be costly, limiting long-term flexibility and accessibility for most individuals.
Lifestyle Fit ⓘ
5
Limited social flexibility and travel adaptability hinder real-world integration.
7
Offers moderate flexibility for social and travel scenarios but requires planning and may limit spontaneous eating.
Practicality ⓘ
6
Requires careful planning and may involve higher costs or limited food variety compared to standard diets.
6
Requires moderate cost, careful planning, and access to specialty items but remains feasible for many with consistent effort.
Appetite Control ⓘ
6
Provides moderate protein and fiber but lacks robust evidence on sustained appetite suppression or craving management.
6
May offer moderate satiety through fiber and protein but risks overeating with processed gluten-free alternatives.
Fat Quality ⓘ
5
Relies heavily on ALA without EPA/DHA and may lack omega-3 to omega-6 balance.
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 ⓘ
7
Provides adequate fiber quantity and diversity from whole plant foods but may lack evidence of sustained digestive or metabolic benefits.
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 may lack fermented foods and evidence for 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 ⓘ
5
Provides moderate macronutrient balance but risks micronutrient deficiencies impacting hormone synthesis and regulation.
6
Provides moderate support for hormonal balance through reduced gluten-related inflammation but lacks strong evidence for systemic hormonal regulation.
Macro Balance ⓘ
6
Provides adequate protein and fiber but lacks flexibility and may struggle with fat balance and energy stability.
6
Offers flexibility in macronutrient distribution but lacks inherent structure to optimize functional ratios.
Protein Quality ⓘ
6
Provides adequate protein but relies on incomplete plant sources with potential amino acid gaps and lower digestibility compared to animal proteins.
7
Provides adequate protein sources but risks incomplete amino acid profiles and lower digestibility if reliant on processed gluten-free products.
Taste ⓘ
5
Offers limited flavor variety and potential monotony without structured seasoning guidance.
7
Offers moderate flavor variety and adaptability but risks blandness without intentional seasoning.
Body Composition ⓘ
4
Limited protein quality and energy density risks muscle loss and poor resistance training support.
5
Offers moderate fat loss potential but lacks inherent support for lean mass preservation and resistance training performance.
Energy Balance ⓘ
5
Provides moderate satiety through plant-based foods but lacks structured calorie control mechanisms and flexibility for precise energy balance adjustments.
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 energy balance and lacks robust evidence for lean mass preservation during deficit.
6
Neutral impact on lean mass preservation due to variable protein adequacy and energy availability depending on individual adherence and food choices.
Athletic Support ⓘ
5
Provides adequate macronutrients for basic athletic needs but risks deficiencies in critical micronutrients without careful planning.
6
Provides adequate macronutrients but risks micronutrient deficiencies and underfueling if not carefully structured.
Weight Loss ⓘ
6
Provides moderate calorie deficit potential but may lead to muscle loss and poor long-term adherence.
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.