Total Rating
5.0
out of 10
4.8
out of 10
Metabolic Health ⓘ
7
May improve some metabolic markers but lacks robust evidence on long-term cardiometabolic outcomes.
7
Offers potential benefits for metabolic markers but lacks robust, specific evidence and may pose sustainability challenges.
Micronutrients ⓘ
4
Lacks critical micronutrients like B12 and iodine without explicit fortification or supplementation.
3
Lacks essential micronutrients like B12 and iodine without supplementation, risking chronic deficiencies.
Nutrient Density ⓘ
6
Provides moderate nutrient density with plant-based focus but lacks phytonutrient diversity and optimal bioavailability for key nutrients.
7
Offers diverse plant-based nutrients but lacks optimal bioavailability and some phytonutrient variety.
Overall Health ⓘ
4
Limited evidence on nutritional adequacy and long-term sustainability, with risks of deficiencies without supplementation.
5
Limited nutritional adequacy and potential deficiencies offset moderate benefits for chronic disease risk reduction.
Sustainability ⓘ
4
Lacks flexibility and practicality for long-term adherence due to restrictive food choices and social challenges.
3
Requires strict raw food restrictions, limited flexibility, and high dependency on specific, often inaccessible ingredients, making long-term adherence challenging.
Lifestyle Fit ⓘ
5
Limited social flexibility and travel adaptability due to strict plant-based restrictions.
3
Severely restricts social interactions, travel flexibility, and daily convenience, making long-term adherence challenging for most lifestyles.
Practicality ⓘ
5
Requires significant cost, planning, and preparation effort with limited flexibility for typical lifestyles.
4
Requires significant financial, logistical, and time resources for strict raw food preparation and specialty ingredients.
Appetite Control ⓘ
5
Provides moderate protein and fiber but may struggle with satiety due to potential reliance on energy-dense, low-volume plant foods.
5
Provides moderate satiety from fiber and volume but risks hunger due to potential protein insufficiency and glycemic variability from high fruit intake.
Fat Quality ⓘ
5
Relies heavily on ALA without EPA/DHA, risking omega-3 deficiency and potential omega-6 imbalance.
5
Provides limited healthy fats with insufficient EPA/DHA and potential omega-6 imbalance.
Fiber Intake ⓘ
5
Provides adequate fiber quantity but lacks diversity in fiber types and may rely on processed plant-based foods.
7
Provides adequate fiber from whole foods but lacks diversity in fiber types and may cause digestive discomfort for some.
Gut Health ⓘ
4
Limited fiber diversity and potential digestive challenges may hinder microbiome health.
5
Limited fiber diversity and potential digestive challenges reduce its effectiveness for gut microbiome support.
Hormonal Support ⓘ
5
May lack critical micronutrients and risk imbalanced macronutrients affecting hormonal regulation.
5
Provides some micronutrient benefits but risks deficiencies in B12, iodine, and vitamin D, which can disrupt hormone synthesis and regulation.
Macro Balance ⓘ
5
Provides adequate protein and fiber but may lack adaptability and risk nutrient deficiencies if not carefully structured.
5
Low protein and fat intake may compromise satiety and hormonal function, while high carbohydrate focus lacks adaptability for diverse goals.
Protein Quality ⓘ
5
Provides adequate protein quantity but lacks balanced amino acids and digestibility for optimal muscle recovery.
4
Relies on incomplete plant proteins with limited amino acid balance and insufficient digestibility for optimal muscle recovery.
Taste ⓘ
4
Limited flavor variety and potential monotony may hinder long-term adherence.
5
Limited variety and potential blandness due to strict raw food focus, though herbs/spices can enhance flavor.
Body Composition ⓘ
6
Moderately supports fat loss while risking lean mass preservation due to potential protein adequacy and energy availability challenges.
5
Limited protein quality and quantity may compromise lean mass preservation and training performance.
Energy Balance ⓘ
5
Limited structure for calorie control with potential for hidden calories and restricted flexibility.
4
Limited structure for calorie control and prone to inconsistent intake due to restrictive food choices and lack of portion guidance.
Lean Mass ⓘ
5
Limited protein quality and potential energy deficits may hinder lean mass preservation during calorie restriction.
4
Limited protein quality and potential energy deficits may hinder muscle retention during caloric restriction.
Athletic Support ⓘ
5
Limited macronutrient balance and potential micronutrient deficiencies may hinder sustained athletic performance and recovery.
5
Provides adequate carbohydrates and some micronutrients but lacks sufficient protein and fat for optimal athletic performance and recovery.
Weight Loss ⓘ
6
Provides moderate calorie deficit potential but may lack long-term sustainability and risk of muscle loss without adequate protein.
5
Limited evidence for sustained fat loss and potential adherence 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.