Total Rating
6.3
out of 10
6.4
out of 10
Metabolic Health ⓘ
7
Generally supports metabolic health through plant-based nutrients but may lack specific evidence for optimal lipid and glucose regulation in all populations.
7
Generally supports metabolic health through whole foods but lacks consistent evidence for all markers and may have variability based on implementation.
Micronutrients ⓘ
4
Lacks reliable sources for B12, vitamin D, and iodine without supplementation.
6
Provides adequate micronutrients in most cases but risks deficiencies in B12, D, iodine, and iron without supplementation or fortified foods.
Nutrient Density ⓘ
7
Offers a moderate range of nutrient-rich plant foods but may lack optimal phytonutrient diversity and bioavailability strategies.
8
Prioritizes whole foods and phytonutrient diversity but may lack optimal bioavailability and calorie density in some variations.
Overall Health ⓘ
7
Promotes cardiovascular and metabolic benefits but may require supplementation for certain nutrients in strict adherence.
6
Offers moderate benefits for chronic disease risk but risks nutrient deficiencies and sustainability challenges with strict plant-based versions.
Sustainability ⓘ
7
Balances nutritional adequacy with moderate flexibility but may struggle with long-term adherence due to potential restrictions and social challenges.
6
Moderate flexibility and accessibility but potential for strictness and cost barriers may hinder long-term adherence.
Lifestyle Fit ⓘ
5
Struggles with social integration and travel flexibility but offers moderate adaptability for committed adherents.
5
Moderate social and travel flexibility but rigid restrictions limit real-world adaptability.
Practicality ⓘ
7
Requires moderate effort for meal planning and access to fresh produce, but remains affordable and accessible for most regions.
6
Requires moderate cost and accessibility but may lack flexibility for real-world meal planning and preparation.
Appetite Control ⓘ
6
Provides moderate fiber and plant-based satiety but may lack sufficient protein and stable macronutrient balance to consistently suppress hunger.
7
Provides moderate satiety through fiber and protein but may lack consistent evidence for long-term appetite suppression.
Fat Quality ⓘ
6
Provides moderate unsaturated fats but lacks long-chain omega-3s from animal sources, limiting cardiovascular and cognitive benefits.
7
Provides moderate quality fats with some omega-3 sources but lacks optimal EPA/DHA balance and may overemphasize omega-6s.
Fiber Intake ⓘ
8
Provides adequate fiber quantity and diversity from whole plant foods, supporting gut and metabolic health.
8
Significantly enhances gut microbiome diversity and supports metabolic health through diverse, whole-food fiber sources.
Gut Health ⓘ
8
Promotes diverse plant-based fiber and fermented foods, supporting microbiome diversity and digestive function.
7
Promotes fiber diversity and fermented foods but may lack strict microbiome diversity due to variable implementation.
Hormonal Support ⓘ
5
Potential micronutrient deficiencies in strict plant-based components may impair hormone synthesis and regulation.
6
Provides moderate support for hormones through balanced macronutrients but risks deficiencies in key micronutrients if not carefully planned.
Macro Balance ⓘ
6
Provides adequate protein and fiber but may lack sufficient fat diversity and flexibility for varied goals.
7
Offers moderate macro flexibility but lacks rigorous evidence for optimal ratios in diverse populations.
Protein Quality ⓘ
6
Provides adequate plant-based protein but may lack optimal amino acid balance and digestibility compared to animal sources.
5
Relies on incomplete plant proteins with lower digestibility and amino acid balance, risking insufficient leucine and muscle synthesis support.
Taste ⓘ
6
Offers moderate flavor variety but may lack complexity and adaptability for long-term enjoyment.
6
Offers moderate flavor variety but risks blandness without intentional seasoning or creativity.
Body Composition ⓘ
5
May support moderate fat loss but risks lean mass loss due to potential protein insufficiency and limited evidence for optimal muscle preservation.
6
May support fat loss with adequate protein but risks muscle loss and lacks robust evidence for optimal body composition outcomes.
Energy Balance ⓘ
6
Provides moderate satiety through fiber and volume but lacks structured calorie control mechanisms and flexibility for intentional energy intake adjustments.
6
Provides moderate satiety through whole foods but lacks structured calorie control mechanisms and flexibility for precise energy management.
Lean Mass ⓘ
5
Limited protein quality and leucine content may hinder muscle preservation during caloric restriction.
5
Moderate protein intake and energy availability may support muscle retention but lack robust evidence for optimal lean mass preservation during caloric restriction.
Athletic Support ⓘ
5
Provides foundational nutrients but may lack tailored macronutrient balance and timing for optimal athletic performance.
6
Provides adequate nutrients for general health but may lack optimal macronutrient balance and energy density for high-intensity athletic performance.
Weight Loss ⓘ
7
Promotes moderate calorie deficit through plant-based foods but may struggle with long-term adherence and risk of weight regain without structured flexibility.
6
May support moderate weight loss through calorie deficit but lacks robust evidence for sustained fat loss and faces sustainability 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.