Total Rating
5.6
out of 10
5.0
out of 10
Metabolic Health ⓘ
7
Moderately improves metabolic markers but lacks robust long-term trial evidence for comprehensive metabolic health benefits.
6
May modestly improve some metabolic markers but lacks robust evidence for sustained cardiometabolic benefits.
Micronutrients ⓘ
3
Lacks essential micronutrients like B12, D, and iodine without supplementation, risking chronic deficiencies.
4
Relies heavily on plant-based sources with limited bioavailability and significant gaps in critical nutrients like B12 and iodine without supplementation.
Nutrient Density ⓘ
6
Provides moderate nutrient density with plant-based focus but lacks optimal phytonutrient diversity and may rely on processed foods.
6
Offers moderate nutrient density with diverse plant foods but risks anti-nutrient interference and limited phytonutrient variety.
Overall Health ⓘ
7
Offers substantial benefits for chronic disease prevention and metabolic health but requires careful planning to avoid nutrient deficiencies.
5
Limited nutritional adequacy and potential deficiencies without supplementation, but may support metabolic and gut health in some populations.
Sustainability ⓘ
6
Limited flexibility and potential for strictness may hinder long-term adherence and practicality.
4
Requires strict dietary restrictions and limited food variety, reducing long-term adherence potential.
Lifestyle Fit ⓘ
4
Requires significant lifestyle adjustments and may conflict with social and travel flexibility.
3
Its strictness and social incompatibility significantly hinder real-world adherence and flexibility.
Practicality ⓘ
5
Requires specialized ingredients and preparation methods that limit accessibility and affordability for most people.
5
Requires specific, often specialty ingredients and time-intensive preparation, limiting accessibility and affordability for most.
Appetite Control ⓘ
6
Provides moderate fiber and protein but may lack balance in macronutrient distribution and risk of refined carbohydrate reliance.
7
Provides adequate protein and fiber but may struggle with satiety due to potential low-fat content and restrictive nature.
Fat Quality ⓘ
6
Relies heavily on ALA without EPA/DHA, limiting omega-3 benefits despite whole-food fat sources.
6
Provides moderate unsaturated fats but relies heavily on ALA and omega-6 sources, limiting EPA/DHA benefits.
Fiber Intake ⓘ
7
Provides adequate fiber quantity but may lack diversity in fiber types and practical tolerance for some individuals.
7
Provides adequate fiber from whole plant foods but may lack diversity in fiber types and practical long-term adherence.
Gut Health ⓘ
6
Provides adequate fiber and plant diversity but lacks specific fermented foods and may risk digestive discomfort without tailored adjustments.
7
Promotes fiber and fermented foods but may lack diversity or nutrient balance in strict forms.
Hormonal Support ⓘ
5
Limited micronutrient density and potential deficiencies in hormone-synthesizing nutrients like B12 and zinc may hinder hormonal balance.
5
Limited micronutrient adequacy and risk of iodine deficiency may impair hormonal balance.
Macro Balance ⓘ
6
Provides adequate protein and fiber but may lack flexibility in fat and carb adjustments for diverse goals.
5
Provides adequate plant-based protein and fiber but lacks flexibility and may inadequately balance fats and protein for diverse needs.
Protein Quality ⓘ
6
Provides adequate but less optimal plant-based protein with potential gaps in amino acid balance and digestibility.
4
Relies on incomplete, low-digestibility plant proteins with potential amino acid deficiencies.
Taste ⓘ
5
Limited flavor variety and potential for blandness may hinder long-term adherence.
4
Limited flavor variety and potential for repetitive meals reduce long-term enjoyment and adherence.
Body Composition ⓘ
5
Limited protein adequacy and potential muscle loss risk under restrictive plant-based framework.
5
Limited protein quality and quantity may hinder lean mass preservation during fat loss.
Energy Balance ⓘ
6
Offers moderate satiety from plant-based foods but lacks structured calorie tracking or flexibility for precise energy management.
4
Limited structure for intentional calorie control and variable satiety may hinder consistent energy management.
Lean Mass ⓘ
5
Limited protein adequacy and energy availability may hinder muscle preservation during caloric restriction.
3
Limited protein quality and adequacy hinder muscle preservation during caloric restriction.
Athletic Support ⓘ
5
Provides adequate macronutrients but risks nutrient deficiencies and may struggle with energy availability for high-intensity training.
4
Limited macronutrient and micronutrient adequacy for high-intensity training without supplementation.
Weight Loss ⓘ
6
Provides moderate calorie deficit potential but lacks robust long-term evidence for sustained fat loss compared to other structured diets.
4
Limited calorie deficit potential and sustainability challenges hinder effective long-term fat loss.
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.