Total Rating
5.9
out of 10
4.8
out of 10
Metabolic Health ⓘ
7
Moderately supports metabolic health through plant-centric nutrition but may lack robust evidence for specific cardiometabolic benefits.
7
Offers potential benefits for metabolic markers but lacks robust, specific evidence and may pose sustainability challenges.
Micronutrients ⓘ
4
Lacks reliable coverage of critical micronutrients like B12, D, and iodine without supplementation.
3
Lacks essential micronutrients like B12 and iodine without supplementation, risking chronic deficiencies.
Nutrient Density ⓘ
6
Provides moderate nutrient density with limited phytonutrient diversity and potential bioavailability challenges.
7
Offers diverse plant-based nutrients but lacks optimal bioavailability and some phytonutrient variety.
Overall Health ⓘ
6
May improve cardiovascular markers but risks nutrient deficiencies without supplementation.
5
Limited nutritional adequacy and potential deficiencies offset moderate benefits for chronic disease risk reduction.
Sustainability ⓘ
6
Offers moderate flexibility and accessibility but may struggle with long-term adherence due to potential restrictions 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 ⓘ
7
Offers moderate flexibility for social and travel scenarios but may require planning and resource access.
3
Severely restricts social interactions, travel flexibility, and daily convenience, making long-term adherence challenging for most lifestyles.
Practicality ⓘ
7
Offers a balance between affordability and accessibility but requires moderate meal planning and preparation effort.
4
Requires significant financial, logistical, and time resources for strict raw food preparation and specialty ingredients.
Appetite Control ⓘ
6
Provides moderate satiety through fiber and plant-based protein but may lack sufficient protein and risk cravings with restrictive components.
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 on ALA with limited EPA/DHA conversion, potentially leading to suboptimal omega-3 status.
5
Provides limited healthy fats with insufficient EPA/DHA and potential omega-6 imbalance.
Fiber Intake ⓘ
6
Provides moderate fiber from non-starchy vegetables but lacks diversity and quantity to fully support gut and metabolic health.
7
Provides adequate fiber from whole foods but lacks diversity in fiber types and may cause digestive discomfort for some.
Gut Health ⓘ
6
Provides moderate fiber and plant diversity but may lack fermented foods and risk processed items impacting gut health.
5
Limited fiber diversity and potential digestive challenges reduce its effectiveness for gut microbiome support.
Hormonal Support ⓘ
6
Provides moderate support for hormone regulation but may lack critical micronutrients and risk imbalances with restrictive components.
5
Provides some micronutrient benefits but risks deficiencies in B12, iodine, and vitamin D, which can disrupt hormone synthesis and regulation.
Macro Balance ⓘ
5
Limited adaptability and potential protein/fat imbalances in strict plant-based frameworks.
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 but incomplete protein sources with potential amino acid deficiencies and lower digestibility compared to animal proteins.
4
Relies on incomplete plant proteins with limited amino acid balance and insufficient digestibility for optimal muscle recovery.
Taste ⓘ
5
Limited flavor variety and potential monotony in plant-based components may hinder long-term enjoyment.
5
Limited variety and potential blandness due to strict raw food focus, though herbs/spices can enhance flavor.
Body Composition ⓘ
6
Moderate support for lean mass preservation but risks muscle loss with insufficient protein and restrictive caloric intake.
5
Limited protein quality and quantity may compromise lean mass preservation and training performance.
Energy Balance ⓘ
6
Provides moderate satiety but lacks structured calorie control and flexibility for diverse energy goals.
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 adequacy and potential energy deficits may hinder lean mass preservation during fat loss.
4
Limited protein quality and potential energy deficits may hinder muscle retention during caloric restriction.
Athletic Support ⓘ
5
Provides adequate protein and fats but risks insufficient carbohydrates for sustained energy and recovery.
5
Provides adequate carbohydrates and some micronutrients but lacks sufficient protein and fat for optimal athletic performance and recovery.
Weight Loss ⓘ
6
May create a calorie deficit and support fat loss but lacks long-term sustainability and robust evidence for sustained weight maintenance.
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.