Total Rating
7.4
out of 10
5.0
out of 10
Metabolic Health ⓘ
7
Traditionally supports metabolic health with balanced nutrients but may lack diversity in modern adaptations.
6
May modestly improve some metabolic markers but lacks robust evidence for sustained cardiometabolic benefits.
Micronutrients ⓘ
7
Provides adequate coverage of most essential micronutrients but faces challenges with bioavailability of iron and calcium due to dietary compounds.
4
Relies heavily on plant-based sources with limited bioavailability and significant gaps in critical nutrients like B12 and iodine without supplementation.
Nutrient Density ⓘ
7
Offers moderate nutrient density with diverse plant and seafood sources but relies on calorie-dense staples like rice.
6
Offers moderate nutrient density with diverse plant foods but risks anti-nutrient interference and limited phytonutrient variety.
Overall Health ⓘ
8
Balances nutrient density, reduces chronic disease risk, and supports metabolic health with minimal long-term deficiencies.
5
Limited nutritional adequacy and potential deficiencies without supplementation, but may support metabolic and gut health in some populations.
Sustainability ⓘ
8
Balances practicality, cultural adaptability, and long-term adherence potential with moderate flexibility and accessibility.
4
Requires strict dietary restrictions and limited food variety, reducing long-term adherence potential.
Lifestyle Fit ⓘ
7
Balances flexibility with cultural traditions but may lack adaptability for modern travel and varied dietary preferences.
3
Its strictness and social incompatibility significantly hinder real-world adherence and flexibility.
Practicality ⓘ
7
Offers balanced affordability and accessibility but requires some effort in meal preparation and may lack simplicity in planning for non-Japanese contexts.
5
Requires specific, often specialty ingredients and time-intensive preparation, limiting accessibility and affordability for most.
Appetite Control ⓘ
8
Balances protein, fiber, and low-energy-dense foods to support satiety and stable hunger regulation.
7
Provides adequate protein and fiber but may struggle with satiety due to potential low-fat content and restrictive nature.
Fat Quality ⓘ
8
Prioritizes omega-3-rich fish and whole-food fats but may lack modern optimization of omega-3 to omega-6 balance.
6
Provides moderate unsaturated fats but relies heavily on ALA and omega-6 sources, limiting EPA/DHA benefits.
Fiber Intake ⓘ
7
Provides moderate fiber quantity from diverse plant sources but falls short of optimal levels for gut and metabolic benefits.
7
Provides adequate fiber from whole plant foods but may lack diversity in fiber types and practical long-term adherence.
Gut Health ⓘ
9
Strongly supports gut microbiome diversity and digestive health through fiber, fermented foods, and nutrient-rich plant-based components.
7
Promotes fiber and fermented foods but may lack diversity or nutrient balance in strict forms.
Hormonal Support ⓘ
7
Balances macronutrients and micronutrients but may lack sufficient fat for optimal sex hormone support.
5
Limited micronutrient adequacy and risk of iodine deficiency may impair hormonal balance.
Macro Balance ⓘ
7
Provides balanced macronutrients with adequate protein, moderate carbs, and healthy fats, but lacks flexibility for individual goals.
5
Provides adequate plant-based protein and fiber but lacks flexibility and may inadequately balance fats and protein for diverse needs.
Protein Quality ⓘ
7
Provides adequate protein with balanced amino acids and digestible sources but may lack optimal leucine levels compared to animal-based diets.
4
Relies on incomplete, low-digestibility plant proteins with potential amino acid deficiencies.
Taste ⓘ
8
Offers diverse, flavorful ingredients and adaptable culinary traditions that support long-term adherence through satisfying meal experiences.
4
Limited flavor variety and potential for repetitive meals reduce long-term enjoyment and adherence.
Body Composition ⓘ
7
Supports moderate fat loss with adequate protein but risks lean mass loss if caloric intake is insufficient.
5
Limited protein quality and quantity may hinder lean mass preservation during fat loss.
Energy Balance ⓘ
6
Provides natural satiety from fiber and protein but lacks structured calorie control mechanisms for consistent energy management.
4
Limited structure for intentional calorie control and variable satiety may hinder consistent energy management.
Lean Mass ⓘ
6
Provides moderate protein quality but may struggle with energy availability and muscle retention during calorie restriction.
3
Limited protein quality and adequacy hinder muscle preservation during caloric restriction.
Athletic Support ⓘ
7
Provides balanced macronutrients and micronutrients but may lack sufficient carbohydrates for high-intensity training.
4
Limited macronutrient and micronutrient adequacy for high-intensity training without supplementation.
Weight Loss ⓘ
7
Promotes gradual fat loss through balanced nutrition and sustainable eating patterns.
4
Limited calorie deficit potential and sustainability challenges hinder effective long-term fat loss.
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.