Total Rating
5.9
out of 10
5.5
out of 10
Metabolic Health ⓘ
7
Moderately supports metabolic health through plant-centric nutrition but may lack robust evidence for specific cardiometabolic benefits.
7
Improves insulin sensitivity and lipid profiles in some populations but may elevate inflammatory markers and LDL in others.
Micronutrients ⓘ
4
Lacks reliable coverage of critical micronutrients like B12, D, and iodine without supplementation.
5
Risks deficiencies in B12, iodine, and vitamin D without supplementation, despite adequate coverage of other micronutrients.
Nutrient Density ⓘ
6
Provides moderate nutrient density with limited phytonutrient diversity and potential bioavailability challenges.
5
Limited phytonutrient diversity and reliance on calorie-dense, nutrient-poor animal products reduce per-calorie nutrient efficiency.
Overall Health ⓘ
6
May improve cardiovascular markers but risks nutrient deficiencies without supplementation.
5
Offers short-term metabolic benefits but risks nutrient deficiencies and long-term health complications.
Sustainability ⓘ
6
Offers moderate flexibility and accessibility but may struggle with long-term adherence due to potential restrictions and social challenges.
5
Requires strict dietary restrictions, complex planning, and long-term adherence challenges that limit practical sustainability.
Lifestyle Fit ⓘ
7
Offers moderate flexibility for social and travel scenarios but may require planning and resource access.
4
Requires strict dietary restrictions that limit social flexibility, travel adaptability, and daily convenience, increasing stress and reducing long-term adherence potential.
Practicality ⓘ
7
Offers a balance between affordability and accessibility but requires moderate meal planning and preparation effort.
6
Requires significant planning, cost, and food restrictions, limiting long-term practicality for most.
Appetite Control ⓘ
6
Provides moderate satiety through fiber and plant-based protein but may lack sufficient protein and risk cravings with restrictive components.
7
Provides satiety through fat and protein but may lack fiber and risk overeating if not managed.
Fat Quality ⓘ
5
Relies on ALA with limited EPA/DHA conversion, potentially leading to suboptimal omega-3 status.
6
Provides adequate saturated and some unsaturated fats but may lack sufficient omega-3s and risk imbalanced omega-6 to omega-3 ratios.
Fiber Intake ⓘ
6
Provides moderate fiber from non-starchy vegetables but lacks diversity and quantity to fully support gut and metabolic health.
4
Provides minimal fiber from limited sources, risking digestive issues and poor gut health.
Gut Health ⓘ
6
Provides moderate fiber and plant diversity but may lack fermented foods and risk processed items impacting gut health.
3
Severely restricts dietary fiber and plant-based diversity, likely impairing microbiome diversity and increasing digestive discomfort risks.
Hormonal Support ⓘ
6
Provides moderate support for hormone regulation but may lack critical micronutrients and risk imbalances with restrictive components.
6
May improve insulin stability but risks cortisol elevation, thyroid suppression, and micronutrient deficiencies.
Macro Balance ⓘ
5
Limited adaptability and potential protein/fat imbalances in strict plant-based frameworks.
6
Provides structured macronutrient ratios but risks metabolic rigidity and long-term adherence challenges.
Protein Quality ⓘ
5
Provides adequate but incomplete protein sources with potential amino acid deficiencies and lower digestibility compared to animal proteins.
7
Provides adequate high-quality protein from animal sources but risks insufficiency if intake is not carefully managed.
Taste ⓘ
5
Limited flavor variety and potential monotony in plant-based components may hinder long-term enjoyment.
7
Offers flavorful and satisfying meals with variety but may require effort to avoid monotony.
Body Composition ⓘ
6
Moderate support for lean mass preservation but risks muscle loss with insufficient protein and restrictive caloric intake.
7
Promotes fat loss while preserving lean mass when protein adequacy is ensured, but risks muscle loss and training performance challenges with strict adherence.
Energy Balance ⓘ
6
Provides moderate satiety but lacks structured calorie control and flexibility for diverse energy goals.
7
Offers structured satiety through high fat/protein but requires strict adherence and may lack flexibility for calorie surplus goals.
Lean Mass ⓘ
5
Limited protein adequacy and potential energy deficits may hinder lean mass preservation during fat loss.
7
Preserves lean mass when protein intake is adequate but risks muscle loss if protein is insufficient.
Athletic Support ⓘ
5
Provides adequate protein and fats but risks insufficient carbohydrates for sustained energy and recovery.
5
Limited carbohydrate availability may hinder high-intensity performance and recovery, but can support specific endurance athletes with careful planning.
Weight Loss ⓘ
6
May create a calorie deficit and support fat loss but lacks long-term sustainability and robust evidence for sustained weight maintenance.
7
Provides moderate short-term weight loss but faces sustainability and metabolic adaptation 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.