Total Rating
7.8
out of 10
5.7
out of 10
Metabolic Health ⓘ
7
Moderately supports metabolic health with evidence for improved lipid profiles and inflammation, but lacks robust data on long-term blood glucose stability and cardiometabolic outcomes.
7
Supports improved insulin sensitivity and lipid profiles but may lack long-term evidence on metabolic flexibility and inflammation.
Micronutrients ⓘ
9
Provides comprehensive coverage of essential micronutrients through diverse, bioavailable foods with minimal reliance on supplementation.
3
Fails to reliably provide critical micronutrients like B12, vitamin D, and iodine without supplementation or fortification.
Nutrient Density ⓘ
8
Offers a balanced mix of nutrient-dense whole foods with moderate phytonutrient diversity but includes some processed items and limited plant variety compared to stricter plant-based diets.
6
Provides moderate nutrient density with plant-based focus but lacks optimal phytonutrient diversity and bioavailability strategies.
Overall Health ⓘ
7
Balances nutrient density and disease prevention benefits but lacks robust long-term population-level evidence compared to other well-researched dietary patterns.
7
Promotes nutrient-rich plant-based eating with moderate evidence for disease prevention but may require supplementation for certain nutrients.
Sustainability ⓘ
8
Balances accessibility, flexibility, and long-term adherence while avoiding extreme restrictions.
5
Requires significant dietary restriction and planning, limiting flexibility and long-term adherence potential.
Lifestyle Fit ⓘ
8
Balances flexibility with cultural foods, supports social integration and travel adaptability without excessive planning.
4
Struggles with social integration and flexibility, limiting real-world adherence.
Practicality ⓘ
8
Offers a balanced mix of affordable, accessible whole foods with minimal preparation effort, though some seasonal items may limit accessibility in certain regions.
7
Offers balanced affordability and accessibility but requires moderate meal planning and preparation effort.
Appetite Control ⓘ
8
Provides balanced protein, fiber, and low-energy-dense foods that support satiety and stable hunger regulation.
6
Provides moderate satiety through fiber and plant proteins but risks hunger due to potential low protein and high refined carb content.
Fat Quality ⓘ
8
Prioritizes whole-food unsaturated fats and omega-3s from fatty fish but has moderate saturated fat content from traditional dairy.
5
Relies on ALA without EPA/DHA, leading to suboptimal omega-3 status and potential cardiovascular risks.
Fiber Intake ⓘ
8
Provides adequate fiber quantity and diversity from whole foods, supporting gut and metabolic health.
7
Provides adequate fiber quantity from whole plant foods but lacks diversity in fiber types and evidence of specific health outcomes.
Gut Health ⓘ
8
Promotes diverse fiber intake and fermented foods, supporting microbiome diversity and digestive health.
7
Promotes moderate fiber diversity and includes some prebiotic foods but may lack fermented components and tailored digestive support.
Hormonal Support ⓘ
7
Balances macronutrients and micronutrients but lacks robust evidence on specific hormonal markers.
6
Provides moderate support for hormonal balance but may lack sufficient fat and micronutrients critical for hormone synthesis and regulation.
Macro Balance ⓘ
8
Provides balanced macronutrient distribution with adequate protein, healthy fats, and complex carbohydrates, supported by evidence for metabolic and cardiovascular benefits.
6
Provides adequate protein and fiber but may lack fat variety and flexibility for different goals.
Protein Quality ⓘ
7
Provides adequate high-quality protein from diverse sources but may lack optimal amino acid balance and digestibility in plant-based variants.
5
Provides adequate protein quantity but lacks optimal amino acid balance and digestibility for sustained muscle support.
Taste ⓘ
8
Offers a flavorful, diverse range of whole foods with satisfying textures and adaptability to various cuisines.
6
Offers moderate flavor variety but risks monotony without intentional seasoning or recipe diversity.
Body Composition ⓘ
7
Balances fat loss with moderate lean mass preservation and supports sustainable resistance training performance.
6
Provides adequate protein for lean mass preservation but may struggle with optimal fat loss quality and resistance training compatibility due to potential nutrient gaps.
Energy Balance ⓘ
7
Offers balanced satiety and flexibility but lacks structured calorie control mechanisms for precise energy management.
6
Provides moderate satiety through fiber but lacks structured calorie control mechanisms.
Lean Mass ⓘ
6
Provides moderate protein and energy but lacks robust evidence for lean mass preservation during caloric restriction.
5
Limited protein quality and potential energy deficits may hinder lean mass preservation during calorie restriction.
Athletic Support ⓘ
7
Provides balanced macronutrients and micronutrients but lacks optimized timing strategies and robust evidence for athletic performance.
6
Provides adequate calories and carbs but risks protein and micronutrient deficiencies if not meticulously planned, limiting optimal athletic performance.
Weight Loss ⓘ
7
Promotes moderate calorie deficit and sustainable fat loss with balanced macronutrients and food variety.
6
Promotes moderate calorie deficit and fat loss but may struggle with long-term adherence and muscle preservation.
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.