Total Rating
4.9
out of 10
4.8
out of 10
Metabolic Health ⓘ
5
Limited evidence supports specific metabolic benefits, with potential for nutritional gaps and insufficient research on long-term cardiometabolic outcomes.
7
Offers potential benefits for metabolic markers but lacks robust, specific evidence and may pose sustainability challenges.
Micronutrients ⓘ
3
Severely lacks essential vitamins like B12 and minerals like iodine, risking chronic deficiencies without supplementation.
3
Lacks essential micronutrients like B12 and iodine without supplementation, risking chronic deficiencies.
Nutrient Density ⓘ
6
Provides moderate nutrient density per calorie but lacks phytonutrient diversity and essential micronutrients from other food groups.
7
Offers diverse plant-based nutrients but lacks optimal bioavailability and some phytonutrient variety.
Overall Health ⓘ
6
Provides some nutrient density but risks deficiencies in B12, iron, and omega-3s without supplementation.
5
Limited nutritional adequacy and potential deficiencies offset moderate benefits for chronic disease risk reduction.
Sustainability ⓘ
4
Relies heavily on a single food group, limiting flexibility and long-term adherence due to monotony and potential nutrient gaps.
3
Requires strict raw food restrictions, limited flexibility, and high dependency on specific, often inaccessible ingredients, making long-term adherence challenging.
Lifestyle Fit ⓘ
4
Limited social flexibility and strictness hinder real-world adaptability and adherence.
3
Severely restricts social interactions, travel flexibility, and daily convenience, making long-term adherence challenging for most lifestyles.
Practicality ⓘ
7
Offers moderate affordability and accessibility but requires specific mushroom variety focus, increasing complexity in meal planning and preparation.
4
Requires significant financial, logistical, and time resources for strict raw food preparation and specialty ingredients.
Appetite Control ⓘ
6
Provides moderate satiety via fiber and protein but may lack sufficient protein and variety to consistently suppress hunger.
5
Provides moderate satiety from fiber and volume but risks hunger due to potential protein insufficiency and glycemic variability from high fruit intake.
Fat Quality ⓘ
5
Limited emphasis on high-quality omega-3 sources and insufficient unsaturated fats from whole-foods.
5
Provides limited healthy fats with insufficient EPA/DHA and potential omega-6 imbalance.
Fiber Intake ⓘ
6
Provides moderate fiber quantity but lacks diversity in fiber types and nutrient density.
7
Provides adequate fiber from whole foods but lacks diversity in fiber types and may cause digestive discomfort for some.
Gut Health ⓘ
4
Limited fiber diversity and potential digestive discomfort reduce its effectiveness for gut microbiome support.
5
Limited fiber diversity and potential digestive challenges reduce its effectiveness for gut microbiome support.
Hormonal Support ⓘ
5
Limited micronutrient density and potential deficiencies in fat/specific vitamins may hinder hormonal balance.
5
Provides some micronutrient benefits but risks deficiencies in B12, iodine, and vitamin D, which can disrupt hormone synthesis and regulation.
Macro Balance ⓘ
5
Relies on low-protein, low-fat structure with limited adaptability for diverse health goals.
5
Low protein and fat intake may compromise satiety and hormonal function, while high carbohydrate focus lacks adaptability for diverse goals.
Protein Quality ⓘ
4
Relies on incomplete protein sources with insufficient leucine and amino acid balance for optimal muscle recovery.
4
Relies on incomplete plant proteins with limited amino acid balance and insufficient digestibility for optimal muscle recovery.
Taste ⓘ
5
Limited flavor variety and potential monotony may hinder long-term adherence without creative culinary adaptations.
5
Limited variety and potential blandness due to strict raw food focus, though herbs/spices can enhance flavor.
Body Composition ⓘ
5
Limited protein adequacy risks lean mass loss during fat reduction.
5
Limited protein quality and quantity may compromise lean mass preservation and training performance.
Energy Balance ⓘ
5
Limited structure for calorie control but may support satiety through high fiber and water content.
4
Limited structure for calorie control and prone to inconsistent intake due to restrictive food choices and lack of portion guidance.
Lean Mass ⓘ
3
Limited protein intake and potential energy deficits risk significant muscle loss during caloric restriction.
4
Limited protein quality and potential energy deficits may hinder muscle retention during caloric restriction.
Athletic Support ⓘ
5
Provides adequate nutrients but risks underfueling and imbalanced macronutrients without careful planning.
5
Provides adequate carbohydrates and some micronutrients but lacks sufficient protein and fat for optimal athletic performance and recovery.
Weight Loss ⓘ
5
Limited evidence supports sustained fat loss, with potential for calorie deficit but lacking robust long-term studies on metabolic and fat-specific outcomes.
5
Limited evidence for sustained fat loss and potential adherence 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.