Total Rating
4.9
out of 10
6.6
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 improves lipid profiles and reduces inflammation but may vary in blood glucose stability and metabolic flexibility depending on food quality and individual factors.
Micronutrients ⓘ
4
Lacks reliable sources for critical micronutrients like B12 and iodine without supplementation.
5
Lacks essential micronutrients like B12, D, and iodine without fortification or supplementation.
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.
7
Offers moderate nutrient density with diverse phytonutrients but faces bioavailability challenges and risks nutrient gaps without careful planning.
Overall Health ⓘ
5
Limited nutritional adequacy and potential deficiencies without supplementation, with mixed evidence on long-term health outcomes.
7
Offers substantial disease prevention benefits but requires careful planning to avoid nutrient deficiencies.
Sustainability ⓘ
4
Requires strict adherence to raw, unprocessed plant foods with limited flexibility and accessibility, reducing long-term sustainability.
7
Offers moderate sustainability due to flexibility and accessibility but may face challenges with strict adherence and long-term psychological tolerance.
Lifestyle Fit ⓘ
3
Severe restrictions limit social engagement, travel flexibility, and daily routine integration.
6
Moderate social adaptability but requires careful planning for travel and spontaneity.
Practicality ⓘ
5
Requires significant time, specialized equipment, and access to raw foods, limiting long-term feasibility for most.
7
Offers reasonable affordability and accessibility but requires moderate meal planning and preparation effort.
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 risks hunger if not balanced with complex carbs and adequate protein.
Fat Quality ⓘ
5
Relies heavily on ALA with limited EPA/DHA, risking omega-3 deficiency and poor omega-6 balance.
7
Provides adequate unsaturated fats but lacks sufficient EPA/DHA from animal sources, limiting cardiovascular and cognitive benefits.
Fiber Intake ⓘ
6
Provides moderate fiber quantity but lacks diversity in fiber types and may not meet optimal recommendations for all individuals.
8
Provides adequate fiber quantity and diversity but may lack optimal nutrient density and practical tolerance in some cases.
Gut Health ⓘ
6
Provides moderate fiber diversity but lacks fermented/prebiotic foods and evidence for microbiome benefits.
7
Enhances gut microbiome diversity through fiber and plant variety but may lack fermented foods and risk digestive discomfort without careful planning.
Hormonal Support ⓘ
5
Provides some micronutrient support but risks hormonal imbalances due to potential deficiencies in fat-soluble vitamins and iodine.
6
Provides adequate fiber and protein for satiety but risks deficiencies in B12, iodine, and zinc if not fortified, impacting sex and thyroid hormones.
Macro Balance ⓘ
5
Provides adequate carbohydrates but lacks balanced protein and fat distribution with limited adaptability.
7
Provides adequate protein and fiber but may lack fat variety and require careful planning for optimal macro balance.
Protein Quality ⓘ
5
Provides limited high-quality plant proteins but risks amino acid deficiencies and poor digestibility without careful planning.
6
Provides adequate protein with careful planning but faces challenges in amino acid completeness and digestibility compared to animal sources.
Taste ⓘ
5
Limited flavor variety and potential for blandness due to restrictive food choices may hinder long-term adherence.
7
Offers substantial flavor variety and adaptability but requires careful planning to avoid monotony and ensure palatability.
Body Composition ⓘ
5
Limited protein quality and potential muscle loss risk due to restrictive plant-based structure.
6
Vegetarian diets can support moderate fat loss and lean mass preservation if well-planned, but risk muscle loss and energy deficits if protein or calorie intake is insufficient.
Energy Balance ⓘ
4
Limited structure for calorie control and flexibility across energy goals.
6
Provides moderate satiety and flexibility but requires careful planning to avoid hidden calories and maintain consistent energy intake.
Lean Mass ⓘ
4
Limited protein adequacy and energy availability may hinder muscle preservation during caloric restriction.
6
Vegetarian diets can support lean mass with adequate protein and energy, but risk muscle loss if not meticulously planned due to lower protein quality and potential energy deficits.
Athletic Support ⓘ
5
Provides adequate plant-based nutrients but lacks specific strategies for high-intensity athletic performance and recovery.
6
Provides adequate macronutrients and micronutrients when well-planned but risks deficiencies in iron, B12, and vitamin D without supplementation, potentially hindering performance and recovery.
Weight Loss ⓘ
5
May support moderate weight loss through plant-based principles but lacks robust evidence for sustained fat loss and faces adherence challenges.
7
Provides moderate weight loss potential through calorie deficit and satiety but lacks robust long-term evidence for sustained fat loss compared to other 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.