Total Rating
5.0
out of 10
5.7
out of 10
Metabolic Health ⓘ
7
May improve some metabolic markers but lacks robust evidence on long-term cardiometabolic outcomes.
6
May marginally improve inflammation and nutrient density but lacks robust evidence for consistent metabolic health benefits.
Micronutrients ⓘ
4
Lacks critical micronutrients like B12 and iodine without explicit fortification or supplementation.
4
Lacks essential micronutrients like B12, vitamin D, and iodine without supplementation or fortification.
Nutrient Density ⓘ
6
Provides moderate nutrient density with plant-based focus but lacks phytonutrient diversity and optimal bioavailability for key nutrients.
7
Offers moderate nutrient density with potential phytonutrient benefits but may lack variety and whole-food emphasis.
Overall Health ⓘ
4
Limited evidence on nutritional adequacy and long-term sustainability, with risks of deficiencies without supplementation.
6
Offers marginal benefits in reducing pesticide exposure but lacks robust evidence for long-term disease prevention and nutritional adequacy compared to other dietary patterns.
Sustainability ⓘ
4
Lacks flexibility and practicality for long-term adherence due to restrictive food choices and social challenges.
5
Requires higher cost and limited accessibility, reducing long-term practicality and flexibility.
Lifestyle Fit ⓘ
5
Limited social flexibility and travel adaptability due to strict plant-based restrictions.
6
Offers moderate flexibility in social and travel scenarios but requires careful planning and access to organic options, limiting spontaneity and convenience.
Practicality ⓘ
5
Requires significant cost, planning, and preparation effort with limited flexibility for typical lifestyles.
5
Requires higher costs and limited accessibility compared to conventional diets, reducing long-term feasibility for most.
Appetite Control ⓘ
5
Provides moderate protein and fiber but may struggle with satiety due to potential reliance on energy-dense, low-volume plant foods.
7
Provides adequate protein and fiber but may struggle with glycemic stability and long-term satiety without careful planning.
Fat Quality ⓘ
5
Relies heavily on ALA without EPA/DHA, risking omega-3 deficiency and potential omega-6 imbalance.
6
Provides moderate quality fats with some whole-food sources but lacks optimal omega-3 to omega-6 balance and may rely on processed organic foods.
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 quantity and diversity from whole organic foods but may lack specific emphasis on gut microbiome benefits.
Gut Health ⓘ
4
Limited fiber diversity and potential digestive challenges may hinder microbiome health.
7
Promotes fiber diversity and plant-based nutrient density but may lack fermented foods and prebiotic specificity.
Hormonal Support ⓘ
5
May lack critical micronutrients and risk imbalanced macronutrients affecting hormonal regulation.
6
Provides moderate nutrient density but lacks robust evidence on specific hormonal outcomes.
Macro Balance ⓘ
5
Provides adequate protein and fiber but may lack adaptability and risk nutrient deficiencies if not carefully structured.
5
Lacks sufficient protein and may overly emphasize carbohydrates without clear evidence-based justification.
Protein Quality ⓘ
5
Provides adequate protein quantity but lacks balanced amino acids and digestibility for optimal muscle recovery.
5
Provides adequate protein quantity but lacks optimal amino acid balance and digestibility compared to animal-based sources.
Taste ⓘ
4
Limited flavor variety and potential monotony may hinder long-term adherence.
6
Offers moderate flavor variety but lacks inherent taste superiority over non-organic diets.
Body Composition ⓘ
6
Moderately supports fat loss while risking lean mass preservation due to potential protein adequacy and energy availability challenges.
6
May support moderate fat loss but risks lean mass loss due to variable protein adequacy and reliance on plant-based sources.
Energy Balance ⓘ
5
Limited structure for calorie control with potential for hidden calories and restricted flexibility.
5
Limited structure for calorie control but may support satiety through fiber-rich organic foods.
Lean Mass ⓘ
5
Limited protein quality and potential energy deficits may hinder lean mass preservation during calorie restriction.
6
Provides adequate protein but risks muscle loss if not meticulously planned with sufficient energy and amino acid balance.
Athletic Support ⓘ
5
Limited macronutrient balance and potential micronutrient deficiencies may hinder sustained athletic performance and recovery.
6
Provides adequate nutrients for general athletic needs but may lack specific timing strategies and protein adequacy in strict plant-based versions.
Weight Loss ⓘ
6
Provides moderate calorie deficit potential but may lack long-term sustainability and risk of muscle loss without adequate protein.
6
Provides moderate satiety from whole foods but lacks robust evidence for sustained fat loss compared to other structured 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.