Total Rating
6.3
out of 10
6.9
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
Moderately improves metabolic markers through balanced eating and portion control, but lacks focused optimization for specific metabolic pathways.
Micronutrients ⓘ
4
Lacks reliable sources for B12, vitamin D, and iodine without supplementation.
7
Provides adequate micronutrient coverage for most adults but may lack sufficient variety or specific nutrients like B12 or iron in restrictive versions.
Nutrient Density ⓘ
7
Offers a moderate range of nutrient-rich plant foods but may lack optimal phytonutrient diversity and bioavailability strategies.
6
Offers moderate nutrient density with balanced food choices but allows processed items that lower overall efficiency.
Overall Health ⓘ
7
Promotes cardiovascular and metabolic benefits but may require supplementation for certain nutrients in strict adherence.
7
Promotes sustainable weight management and balanced eating but lacks focused disease prevention benefits compared to specialized dietary patterns.
Sustainability ⓘ
7
Balances nutritional adequacy with moderate flexibility but may struggle with long-term adherence due to potential restrictions and social challenges.
8
Balances flexibility and practicality with moderate tracking requirements and long-term adherence evidence.
Lifestyle Fit ⓘ
5
Struggles with social integration and travel flexibility but offers moderate adaptability for committed adherents.
7
Balances flexibility with structured guidelines, allowing social integration and adaptability while requiring moderate planning and tracking effort.
Practicality ⓘ
7
Requires moderate effort for meal planning and access to fresh produce, but remains affordable and accessible for most regions.
7
Offers moderate affordability and accessibility but requires moderate tracking and planning effort.
Appetite Control ⓘ
6
Provides moderate fiber and plant-based satiety but may lack sufficient protein and stable macronutrient balance to consistently suppress hunger.
7
Balances protein and fiber while allowing flexibility, but lacks strict satiety-focused guidelines.
Fat Quality ⓘ
6
Provides moderate unsaturated fats but lacks long-chain omega-3s from animal sources, limiting cardiovascular and cognitive benefits.
6
Provides moderate inclusion of healthy fats but lacks specific emphasis on omega-3 adequacy and harmful fat avoidance.
Fiber Intake ⓘ
8
Provides adequate fiber quantity and diversity from whole plant foods, supporting gut and metabolic health.
7
Provides moderate fiber diversity and quantity but relies on individual choices for optimal fiber quality and health outcomes.
Gut Health ⓘ
8
Promotes diverse plant-based fiber and fermented foods, supporting microbiome diversity and digestive function.
6
Offers moderate fiber and fermented food inclusion but lacks emphasis on microbiome diversity and gut-specific nutrients.
Hormonal Support ⓘ
5
Potential micronutrient deficiencies in strict plant-based components may impair hormone synthesis and regulation.
7
Moderately supports hormonal balance through balanced macronutrients and variety but lacks focused micronutrient optimization for specific hormone regulation.
Macro Balance ⓘ
6
Provides adequate protein and fiber but may lack sufficient fat diversity and flexibility for varied goals.
7
Offers flexible macronutrient adjustments but lacks strict evidence-based ratios for optimal functional outcomes.
Protein Quality ⓘ
6
Provides adequate plant-based protein but may lack optimal amino acid balance and digestibility compared to animal sources.
6
Provides moderate protein sufficiency but lacks optimization for amino acid balance and digestibility in typical adherence patterns.
Taste ⓘ
6
Offers moderate flavor variety but may lack complexity and adaptability for long-term enjoyment.
7
Offers moderate variety and adaptability but may lack inherent flavor guidance, risking blandness if not personalized.
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
Supports moderate fat loss with reasonable protein intake but may risk lean mass loss if calorie deficits are excessive.
Energy Balance ⓘ
6
Provides moderate satiety through fiber and volume but lacks structured calorie control mechanisms and flexibility for intentional energy intake adjustments.
7
Provides structured calorie control through points system but lacks strict satiety safeguards and predictable consistency in real-world adherence.
Lean Mass ⓘ
5
Limited protein quality and leucine content may hinder muscle preservation during caloric restriction.
6
Moderately supports lean mass retention through flexible protein options but lacks structured strategies for optimal muscle preservation during calorie deficits.
Athletic Support ⓘ
5
Provides foundational nutrients but may lack tailored macronutrient balance and timing for optimal athletic performance.
6
Provides flexible macronutrient options but risks underfueling if not tailored to training demands.
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.
7
Promotes moderate calorie deficit through flexibility and portion control, supporting sustainable fat loss with reasonable adherence potential.
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.