Total Rating
3.6
out of 10
5.7
out of 10
Metabolic Health ⓘ
4
Limited evidence supports its impact on metabolic markers, with potential risks from glucose spikes and lack of comprehensive research.
6
May marginally improve inflammation and nutrient density but lacks robust evidence for consistent metabolic health benefits.
Micronutrients ⓘ
3
Severely lacks essential micronutrients like B12, vitamin D, iodine, and calcium without supplementation.
4
Lacks essential micronutrients like B12, vitamin D, and iodine without supplementation or fortification.
Nutrient Density ⓘ
5
Relies heavily on bananas, which offer moderate nutrient density but lack phytonutrient diversity and essential micronutrients per calorie compared to broader plant-based selections.
7
Offers moderate nutrient density with potential phytonutrient benefits but may lack variety and whole-food emphasis.
Overall Health ⓘ
3
Lacks essential nutrients and long-term sustainability, risking deficiencies and poor 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 ⓘ
3
Severe caloric restriction and limited food variety hinder long-term adherence and practicality.
5
Requires higher cost and limited accessibility, reducing long-term practicality and flexibility.
Lifestyle Fit ⓘ
3
Severely restricts social engagement, travel flexibility, and daily routine integration while requiring high cognitive load and stress.
6
Offers moderate flexibility in social and travel scenarios but requires careful planning and access to organic options, limiting spontaneity and convenience.
Practicality ⓘ
7
Requires minimal cost and effort but may lack variety and long-term sustainability.
5
Requires higher costs and limited accessibility compared to conventional diets, reducing long-term feasibility for most.
Appetite Control ⓘ
2
Severely restricts protein and fiber, leading to intense hunger and cravings despite low energy density.
7
Provides adequate protein and fiber but may struggle with glycemic stability and long-term satiety without careful planning.
Fat Quality ⓘ
4
Relies heavily on low-fat plant sources with insufficient omega-3s and minimal healthy fat diversity.
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 ⓘ
3
Provides minimal fiber variety and quantity, lacking diversity and evidence of metabolic or gut health benefits.
7
Provides adequate fiber quantity and diversity from whole organic foods but may lack specific emphasis on gut microbiome benefits.
Gut Health ⓘ
3
Severely limited fiber diversity and excludes prebiotics/fermented foods, risking gut microbiome imbalance and digestive distress.
7
Promotes fiber diversity and plant-based nutrient density but may lack fermented foods and prebiotic specificity.
Hormonal Support ⓘ
3
Likely disrupts insulin stability, elevates cortisol, and lacks essential micronutrients for hormone synthesis.
6
Provides moderate nutrient density but lacks robust evidence on specific hormonal outcomes.
Macro Balance ⓘ
3
Relies on a single food source leading to imbalanced macronutrients and limited adaptability.
5
Lacks sufficient protein and may overly emphasize carbohydrates without clear evidence-based justification.
Protein Quality ⓘ
2
Relies on low-protein, incomplete amino acid sources with insufficient distribution and poor functional outcomes.
5
Provides adequate protein quantity but lacks optimal amino acid balance and digestibility compared to animal-based sources.
Taste ⓘ
3
Limited flavor variety and monotonous meal structure reduce long-term enjoyment and adherence.
6
Offers moderate flavor variety but lacks inherent taste superiority over non-organic diets.
Body Composition ⓘ
3
Lacks sufficient protein and nutrient density to preserve lean mass while promoting fat loss.
6
May support moderate fat loss but risks lean mass loss due to variable protein adequacy and reliance on plant-based sources.
Energy Balance ⓘ
3
Limited calorie control, poor satiety, and inflexible for energy goals.
5
Limited structure for calorie control but may support satiety through fiber-rich organic foods.
Lean Mass ⓘ
2
Severely restricts protein and energy intake, risking significant lean mass loss during caloric deficit.
6
Provides adequate protein but risks muscle loss if not meticulously planned with sufficient energy and amino acid balance.
Athletic Support ⓘ
3
Limited macronutrient balance and energy availability hinder training 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
Creates minimal calorie deficit but lacks sustainability, nutrient adequacy, and evidence for sustained fat loss.
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.