Total Rating
7.4
out of 10
8.1
out of 10
Metabolic Health ⓘ
7
Traditionally supports metabolic health with balanced nutrients but may lack diversity in modern adaptations.
8
Strongly supports blood sugar control, lipid improvement, and reduced inflammation with consistent evidence.
Micronutrients ⓘ
7
Provides adequate coverage of most essential micronutrients but faces challenges with bioavailability of iron and calcium due to dietary compounds.
8
Provides comprehensive coverage of essential micronutrients with minor bioavailability limitations for some minerals.
Nutrient Density ⓘ
7
Offers moderate nutrient density with diverse plant and seafood sources but relies on calorie-dense staples like rice.
8
Balances nutrient-rich plant and animal foods but includes some processed items and less phytonutrient diversity compared to strict plant-based diets.
Overall Health ⓘ
8
Balances nutrient density, reduces chronic disease risk, and supports metabolic health with minimal long-term deficiencies.
9
Strongly supports cardiovascular health, metabolic function, and chronic disease prevention with robust scientific backing.
Sustainability ⓘ
8
Balances practicality, cultural adaptability, and long-term adherence potential with moderate flexibility and accessibility.
8
Balances nutrient density with practical flexibility, supporting long-term adherence without extreme restrictions.
Lifestyle Fit ⓘ
7
Balances flexibility with cultural traditions but may lack adaptability for modern travel and varied dietary preferences.
8
Balances flexibility with structure, allowing social engagement and routine integration without excessive planning or restriction.
Practicality ⓘ
7
Offers balanced affordability and accessibility but requires some effort in meal preparation and may lack simplicity in planning for non-Japanese contexts.
9
It offers balanced affordability, widespread food accessibility, and straightforward meal planning with minimal preparation effort.
Appetite Control ⓘ
8
Balances protein, fiber, and low-energy-dense foods to support satiety and stable hunger regulation.
8
Balances protein, fiber, and low-energy-dense foods to enhance satiety and reduce hunger.
Fat Quality ⓘ
8
Prioritizes omega-3-rich fish and whole-food fats but may lack modern optimization of omega-3 to omega-6 balance.
8
It emphasizes healthy fats and balances omega-3 to omega-6, but may not prioritize high-fat sources as much as other diets.
Fiber Intake ⓘ
7
Provides moderate fiber quantity from diverse plant sources but falls short of optimal levels for gut and metabolic benefits.
8
Provides adequate fiber diversity from whole foods, supporting gut and metabolic health.
Gut Health ⓘ
9
Strongly supports gut microbiome diversity and digestive health through fiber, fermented foods, and nutrient-rich plant-based components.
8
Significantly enhances gut microbiome diversity and supports metabolic health through fiber-rich plant foods and balanced nutrient intake.
Hormonal Support ⓘ
7
Balances macronutrients and micronutrients but may lack sufficient fat for optimal sex hormone support.
8
Balances macronutrients and micronutrients to support stable insulin, leptin, and cortisol levels, but lacks focused optimization for sex hormones and thyroid function.
Macro Balance ⓘ
7
Provides balanced macronutrients with adequate protein, moderate carbs, and healthy fats, but lacks flexibility for individual goals.
7
Provides balanced macronutrients with moderate protein, adequate carbs, and healthy fats but lacks flexibility for diverse goals.
Protein Quality ⓘ
7
Provides adequate protein with balanced amino acids and digestible sources but may lack optimal leucine levels compared to animal-based diets.
7
Provides balanced protein sources with adequate amino acids but relies on moderate animal protein and may lack optimal leucine for maximal muscle synthesis.
Taste ⓘ
8
Offers diverse, flavorful ingredients and adaptable culinary traditions that support long-term adherence through satisfying meal experiences.
7
Offers balanced flavor variety and adaptability but may lack intense culinary excitement compared to more flexible diets.
Body Composition ⓘ
7
Supports moderate fat loss with adequate protein but risks lean mass loss if caloric intake is insufficient.
7
Effectively supports fat loss with moderate lean mass preservation but lacks optimal protein density for maximal muscle retention.
Energy Balance ⓘ
6
Provides natural satiety from fiber and protein but lacks structured calorie control mechanisms for consistent energy management.
7
Provides structured portion guidance and satiety-supporting foods but lacks explicit calorie tracking mechanisms for precise energy control.
Lean Mass ⓘ
6
Provides moderate protein quality but may struggle with energy availability and muscle retention during calorie restriction.
6
Provides adequate protein but lacks optimization for muscle preservation during calorie deficits.
Athletic Support ⓘ
7
Provides balanced macronutrients and micronutrients but may lack sufficient carbohydrates for high-intensity training.
6
Provides balanced macronutrients and micronutrients but lacks specific athletic performance optimization strategies.
Weight Loss ⓘ
7
Promotes gradual fat loss through balanced nutrition and sustainable eating patterns.
7
Promotes moderate weight loss through balanced calorie intake and satiety from fiber and water-rich foods, but lacks the extreme deficit potential of more restrictive diets.
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.