Total Rating
5.4
out of 10
8.6
out of 10
Metabolic Health ⓘ
7
Moderately improves metabolic markers but lacks robust long-term trial evidence for consistent cardiometabolic benefits.
9
Strongly improves blood sugar, lipid profiles, and inflammation while maintaining metabolic flexibility.
Micronutrients ⓘ
4
Lacks reliable sources for critical micronutrients like B12, D, and iodine without supplementation.
8
Provides adequate coverage of most essential micronutrients but may require attention to vitamin B12, D, and iron bioavailability in certain scenarios.
Nutrient Density ⓘ
7
Offers a moderate range of plant-based nutrients per calorie but may lack phytonutrient diversity and optimal bioavailability due to potential reliance on processed or limited food selections.
9
Prioritizes diverse, minimally processed plant foods with high phytonutrient density and bioavailability.
Overall Health ⓘ
6
Offers cardiovascular and metabolic benefits but risks nutrient deficiencies without supplementation.
9
Strongly supports long-term metabolic health, reduces chronic disease risk, and maintains nutritional adequacy without excessive restrictions.
Sustainability ⓘ
4
Requires significant planning, restricts common foods, and may lead to social and psychological challenges over time.
9
It offers high flexibility, accessibility, and long-term adherence potential with minimal psychological strain.
Lifestyle Fit ⓘ
4
Limited flexibility and social adaptability hinder integration with real-world routines and events.
9
Offers high flexibility and social compatibility with minimal preparation demands.
Practicality ⓘ
4
Relies on expensive, niche ingredients and complex meal planning, limiting accessibility and affordability for most people.
9
Offers a balanced mix of affordable, widely accessible ingredients with minimal preparation effort and adaptability to daily routines.
Appetite Control ⓘ
6
Provides moderate protein and fiber but may lack sufficient fat and energy density to consistently suppress hunger without strict adherence.
8
Balances protein, fiber, and healthy fats to support satiety and stable hunger without extreme restrictions.
Fat Quality ⓘ
6
Limited omega-3 adequacy and potential omega-6 imbalance may hinder cardiovascular and inflammatory benefits.
8
Prioritizes whole-food unsaturated fats and omega-3s from fish, but lacks strict optimization of omega-3 to omega-6 balance and saturated fat context.
Fiber Intake ⓘ
7
Provides adequate fiber quantity from plant-based sources but may lack diversity in fiber types and practicality for long-term adherence.
9
Provides diverse, high-quality fiber from whole foods, supporting gut health and metabolic stability.
Gut Health ⓘ
7
Supports moderate gut microbiome diversity with fiber-rich plant foods but lacks fermented/prebiotic variety and may risk digestive discomfort.
8
Significantly enhances gut microbiome diversity and supports metabolic and immune health through fiber-rich, fermented, and nutrient-dense foods.
Hormonal Support ⓘ
5
Provides adequate fiber and antioxidants but may lack sufficient fat and micronutrients critical for hormonal balance.
8
Balances macronutrients and micronutrients to support stable hormones, but may lack precision in specific sex hormone modulation.
Macro Balance ⓘ
5
Provides adequate protein and fiber but may lack flexibility and evidence-based fat optimization.
8
Offers balanced macronutrient distribution with adaptable ratios and strong evidence for metabolic and cardiovascular health.
Protein Quality ⓘ
5
Provides adequate protein quantity but relies on incomplete plant sources with suboptimal amino acid balance and digestibility.
7
Provides balanced protein sources with adequate amino acids but relies on plant-based proteins which may limit digestibility and leucine content compared to animal sources.
Taste ⓘ
5
Limited flavor variety and potential for monotony may hinder long-term adherence.
8
Offers rich, diverse flavors and adaptability, enhancing meal satisfaction and long-term adherence.
Body Composition ⓘ
6
May support moderate fat loss but risks lean mass loss due to potential protein inadequacy and energy restriction.
8
Effectively supports fat loss while preserving lean mass through balanced macronutrients and sustainable eating patterns.
Energy Balance ⓘ
5
Limited structure for calorie control and flexibility across energy goals.
7
Supports satiety and flexibility but lacks structured calorie control mechanisms.
Lean Mass ⓘ
5
Limited protein quality and potential energy deficits may hinder lean mass preservation during caloric restriction.
6
Provides moderate protein adequacy but may struggle with lean mass retention during significant caloric deficits without careful planning.
Athletic Support ⓘ
5
Provides adequate plant-based nutrients but may lack sufficient protein and micronutrient density for optimal athletic performance without supplementation.
7
Provides balanced macronutrients and micronutrients but may lack optimal timing strategies for high-intensity performance.
Weight Loss ⓘ
6
May support moderate weight loss through calorie deficit but lacks robust evidence for sustained fat loss and long-term adherence.
7
Promotes sustainable calorie deficit and fat loss with balanced macronutrients and long-term 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.