Total Rating
4.5
out of 10
5.7
out of 10
Metabolic Health ⓘ
4
Limited evidence supports metabolic benefits, with potential risks from restricted nutrient diversity.
6
May marginally improve inflammation and nutrient density but lacks robust evidence for consistent metabolic health benefits.
Micronutrients ⓘ
4
Severely restricts key animal-based sources of B12, vitamin D, and bioavailable iron/zinc, risking chronic deficiencies without supplementation.
4
Lacks essential micronutrients like B12, vitamin D, and iodine without supplementation or fortification.
Nutrient Density ⓘ
5
Limited phytonutrient diversity and potential exclusion of high-nutrient sulfur-containing foods reduce nutrient density per calorie.
7
Offers moderate nutrient density with potential phytonutrient benefits but may lack variety and whole-food emphasis.
Overall Health ⓘ
4
Limited nutritional adequacy and insufficient evidence for long-term disease prevention and metabolic health.
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
Requires strict food restrictions with limited flexibility and potential for social and psychological challenges.
5
Requires higher cost and limited accessibility, reducing long-term practicality and flexibility.
Lifestyle Fit ⓘ
5
Moderate restrictions may interfere with social and travel scenarios, requiring careful planning and potentially causing stress, but allows some flexibility for adherence.
6
Offers moderate flexibility in social and travel scenarios but requires careful planning and access to organic options, limiting spontaneity and convenience.
Practicality ⓘ
6
Requires moderate adjustments to food choices with manageable cost and accessibility but may demand careful planning and avoidance of common foods.
5
Requires higher costs and limited accessibility compared to conventional diets, reducing long-term feasibility for most.
Appetite Control ⓘ
5
Limited protein and fiber sources may lead to hunger without structured balance.
7
Provides adequate protein and fiber but may struggle with glycemic stability and long-term satiety without careful planning.
Fat Quality ⓘ
5
Limited emphasis on high-quality unsaturated fats and omega-3 sources, with potential deficiencies in long-chain EPA/DHA.
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 ⓘ
6
Provides moderate fiber quantity but limited diversity and potential underdelivery compared to optimal plant-based sources.
7
Provides adequate fiber quantity and diversity from whole organic foods but may lack specific emphasis on gut microbiome benefits.
Gut Health ⓘ
5
Limited fiber and prebiotic diversity, with potential restrictions on gut-supportive foods.
7
Promotes fiber diversity and plant-based nutrient density but may lack fermented foods and prebiotic specificity.
Hormonal Support ⓘ
5
Limited evidence supports hormonal regulation, with potential risks from nutrient deficiencies and restrictive practices.
6
Provides moderate nutrient density but lacks robust evidence on specific hormonal outcomes.
Macro Balance ⓘ
5
Limited flexibility in macronutrient ratios may compromise adaptability and functional outcomes for most individuals.
5
Lacks sufficient protein and may overly emphasize carbohydrates without clear evidence-based justification.
Protein Quality ⓘ
5
Limited amino acid diversity and potential insufficiency in leucine and digestibility due to restrictive sulfur avoidance.
5
Provides adequate protein quantity but lacks optimal amino acid balance and digestibility compared to animal-based sources.
Taste ⓘ
4
Limited flavor variety and restrictive food choices may lead to bland meals and reduced long-term adherence.
6
Offers moderate flavor variety but lacks inherent taste superiority over non-organic diets.
Body Composition ⓘ
4
Limited protein adequacy and potential lean mass loss risk under restrictive versions.
6
May support moderate fat loss but risks lean mass loss due to variable protein adequacy and reliance on plant-based sources.
Energy Balance ⓘ
4
Limited structure for intentional calorie control and prone to unintentional under- or overeating due to restrictive food exclusions.
5
Limited structure for calorie control but may support satiety through fiber-rich organic foods.
Lean Mass ⓘ
4
Limited protein sources and potential energy deficits may hinder muscle preservation.
6
Provides adequate protein but risks muscle loss if not meticulously planned with sufficient energy and amino acid balance.
Athletic Support ⓘ
4
Limited macronutrient variety and potential energy deficits hinder 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 ⓘ
3
Limited evidence for sustained fat loss, with potential for poor adherence and nutrient deficiencies.
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.