Total Rating
4.9
out of 10
6.4
out of 10
Metabolic Health ⓘ
6
May offer marginal improvements in lipid profiles and inflammation but lacks robust evidence for consistent metabolic benefits.
7
Generally supports metabolic health through whole foods but lacks consistent evidence for all markers and may have variability based on implementation.
Micronutrients ⓘ
4
Lacks reliable sources for critical micronutrients like B12 and iodine without supplementation.
6
Provides adequate micronutrients in most cases but risks deficiencies in B12, D, iodine, and iron without supplementation or fortified foods.
Nutrient Density ⓘ
6
Offers moderate nutrient density through plant foods but risks low variety and poor bioavailability due to restrictive exclusions and potential reliance on raw, minimally processed items.
8
Prioritizes whole foods and phytonutrient diversity but may lack optimal bioavailability and calorie density in some variations.
Overall Health ⓘ
5
Limited nutritional adequacy and potential deficiencies without supplementation, with mixed evidence on long-term health outcomes.
6
Offers moderate benefits for chronic disease risk but risks nutrient deficiencies and sustainability challenges with strict plant-based versions.
Sustainability ⓘ
4
Requires strict adherence to raw, unprocessed plant foods with limited flexibility and accessibility, reducing long-term sustainability.
6
Moderate flexibility and accessibility but potential for strictness and cost barriers may hinder long-term adherence.
Lifestyle Fit ⓘ
3
Severe restrictions limit social engagement, travel flexibility, and daily routine integration.
5
Moderate social and travel flexibility but rigid restrictions limit real-world adaptability.
Practicality ⓘ
5
Requires significant time, specialized equipment, and access to raw foods, limiting long-term feasibility for most.
6
Requires moderate cost and accessibility but may lack flexibility for real-world meal planning and preparation.
Appetite Control ⓘ
4
Limited protein and fiber sources may lead to hunger, with insufficient evidence on appetite suppression.
7
Provides moderate satiety through fiber and protein but may lack consistent evidence for long-term appetite suppression.
Fat Quality ⓘ
5
Relies heavily on ALA with limited EPA/DHA, risking omega-3 deficiency and poor omega-6 balance.
7
Provides moderate quality fats with some omega-3 sources but lacks optimal EPA/DHA balance and may overemphasize omega-6s.
Fiber Intake ⓘ
6
Provides moderate fiber quantity but lacks diversity in fiber types and may not meet optimal recommendations for all individuals.
8
Significantly enhances gut microbiome diversity and supports metabolic health through diverse, whole-food fiber sources.
Gut Health ⓘ
6
Provides moderate fiber diversity but lacks fermented/prebiotic foods and evidence for microbiome benefits.
7
Promotes fiber diversity and fermented foods but may lack strict microbiome diversity due to variable implementation.
Hormonal Support ⓘ
5
Provides some micronutrient support but risks hormonal imbalances due to potential deficiencies in fat-soluble vitamins and iodine.
6
Provides moderate support for hormones through balanced macronutrients but risks deficiencies in key micronutrients if not carefully planned.
Macro Balance ⓘ
5
Provides adequate carbohydrates but lacks balanced protein and fat distribution with limited adaptability.
7
Offers moderate macro flexibility but lacks rigorous evidence for optimal ratios in diverse populations.
Protein Quality ⓘ
5
Provides limited high-quality plant proteins but risks amino acid deficiencies and poor digestibility without careful planning.
5
Relies on incomplete plant proteins with lower digestibility and amino acid balance, risking insufficient leucine and muscle synthesis support.
Taste ⓘ
5
Limited flavor variety and potential for blandness due to restrictive food choices may hinder long-term adherence.
6
Offers moderate flavor variety but risks blandness without intentional seasoning or creativity.
Body Composition ⓘ
5
Limited protein quality and potential muscle loss risk due to restrictive plant-based structure.
6
May support fat loss with adequate protein but risks muscle loss and lacks robust evidence for optimal body composition outcomes.
Energy Balance ⓘ
4
Limited structure for calorie control and flexibility across energy goals.
6
Provides moderate satiety through whole foods but lacks structured calorie control mechanisms and flexibility for precise energy management.
Lean Mass ⓘ
4
Limited protein adequacy and energy availability may hinder muscle preservation during caloric restriction.
5
Moderate protein intake and energy availability may support muscle retention but lack robust evidence for optimal lean mass preservation during caloric restriction.
Athletic Support ⓘ
5
Provides adequate plant-based nutrients but lacks specific strategies for high-intensity athletic performance and recovery.
6
Provides adequate nutrients for general health but may lack optimal macronutrient balance and energy density for high-intensity athletic performance.
Weight Loss ⓘ
5
May support moderate weight loss through plant-based principles but lacks robust evidence for sustained fat loss and faces adherence challenges.
6
May support moderate weight loss through calorie deficit but lacks robust evidence for sustained fat loss and faces sustainability 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.