Total Rating
5.9
out of 10
6.4
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 blood sugar and lipid profiles but varies based on dietary quality and individual response.
Micronutrients ⓘ
4
Lacks reliable coverage of critical micronutrients like B12, D, and iodine without supplementation.
6
Provides adequate protein and fat but may lack sufficient vitamin D, calcium, and iodine without fortified foods or supplements.
Nutrient Density ⓘ
6
Provides moderate nutrient density with limited phytonutrient diversity and potential bioavailability challenges.
6
Provides adequate protein and fat but lacks phytonutrient diversity and may prioritize calorie-dense foods over nutrient-rich plant sources.
Overall Health ⓘ
6
May improve cardiovascular markers but risks nutrient deficiencies without supplementation.
7
Offers metabolic benefits but risks nutrient deficiencies and long-term sustainability challenges.
Sustainability ⓘ
6
Offers moderate flexibility and accessibility but may struggle with long-term adherence due to potential restrictions and social challenges.
6
Balances flexibility with potential for dietary restrictions and social challenges.
Lifestyle Fit ⓘ
7
Offers moderate flexibility for social and travel scenarios but may require planning and resource access.
6
Offers moderate flexibility but faces challenges in social integration and travel adaptability.
Practicality ⓘ
7
Offers a balance between affordability and accessibility but requires moderate meal planning and preparation effort.
7
Offers accessible, affordable staples with moderate meal planning effort but may require adjustments for long-term sustainability.
Appetite Control ⓘ
6
Provides moderate satiety through fiber and plant-based protein but may lack sufficient protein and risk cravings with restrictive components.
7
Moderately effective in reducing hunger through protein and fat satiety, but may lack fiber and risk overeating high-energy-density foods.
Fat Quality ⓘ
5
Relies on ALA with limited EPA/DHA conversion, potentially leading to suboptimal omega-3 status.
7
Provides moderate healthy fats but risks poor omega-3 to omega-6 balance and excessive saturated fats in many versions.
Fiber Intake ⓘ
6
Provides moderate fiber from non-starchy vegetables but lacks diversity and quantity to fully support gut and metabolic health.
5
Provides moderate fiber from vegetables but often falls short of recommended quantities and lacks diversity in fiber types.
Gut Health ⓘ
6
Provides moderate fiber and plant diversity but may lack fermented foods and risk processed items impacting gut health.
5
Limited fiber and prebiotic content may hinder microbiome diversity and digestive health.
Hormonal Support ⓘ
6
Provides moderate support for hormone regulation but may lack critical micronutrients and risk imbalances with restrictive components.
6
Moderately supports hormonal balance but risks cortisol elevation and micronutrient deficiencies if not carefully structured.
Macro Balance ⓘ
5
Limited adaptability and potential protein/fat imbalances in strict plant-based frameworks.
6
Provides adequate protein and fat but risks carbohydrate restriction without clear metabolic benefit.
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 may lack optimal amino acid balance and nutrient density in plant-based variations.
Taste ⓘ
5
Limited flavor variety and potential monotony in plant-based components may hinder long-term enjoyment.
7
Offers moderate flavor variety and adaptability but may lack complexity compared to more diverse diets.
Body Composition ⓘ
6
Moderate support for lean mass preservation but risks muscle loss with insufficient protein and restrictive caloric intake.
7
Effectively promotes fat loss with moderate lean mass preservation when protein adequacy is ensured.
Energy Balance ⓘ
6
Provides moderate satiety but lacks structured calorie control and flexibility for diverse energy goals.
7
Provides moderate control over calorie intake through satiety from protein/fat but lacks structured portion guidance and risks hidden calories without tracking.
Lean Mass ⓘ
5
Limited protein adequacy and potential energy deficits may hinder lean mass preservation during fat loss.
7
Moderately supports lean mass retention during weight loss when protein intake is adequate and energy balance is maintained.
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, though adequate protein and fats can support some athletic demands.
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
Effectively creates calorie deficit and supports fat loss but faces sustainability challenges and potential metabolic adaptation risks.
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.