Total Rating
5.5
out of 10
5.7
out of 10
Metabolic Health ⓘ
6
Offers potential for personalized metabolic improvements but lacks consistent, robust evidence across all metabolic health markers.
7
Supports improved insulin sensitivity and lipid profiles but may lack long-term evidence on metabolic flexibility and inflammation.
Micronutrients ⓘ
4
Lacks critical micronutrients like B12 and vitamin D without supplementation, risking deficiencies.
3
Fails to reliably provide critical micronutrients like B12, vitamin D, and iodine without supplementation or fortification.
Nutrient Density ⓘ
6
Provides moderate phytonutrient diversity but risks nutrient imbalance and relies on processed foods in strict plant-based formulations.
6
Provides moderate nutrient density with plant-based focus but lacks optimal phytonutrient diversity and bioavailability strategies.
Overall Health ⓘ
6
Limited evidence supports long-term health benefits despite potential for personalized nutrient optimization.
7
Promotes nutrient-rich plant-based eating with moderate evidence for disease prevention but may require supplementation for certain nutrients.
Sustainability ⓘ
6
Offers personalized flexibility but lacks robust long-term adherence evidence and may involve accessibility barriers.
5
Requires significant dietary restriction and planning, limiting flexibility and long-term adherence potential.
Lifestyle Fit ⓘ
5
Requires significant planning and may limit social flexibility without tailored adjustments.
4
Struggles with social integration and flexibility, limiting real-world adherence.
Practicality ⓘ
5
Requires specialized testing and may involve restrictive dietary choices with limited real-world accessibility and affordability.
7
Offers balanced affordability and accessibility but requires moderate meal planning and preparation effort.
Appetite Control ⓘ
7
Offers tailored nutrient strategies that can enhance satiety but lacks robust, consistent evidence on appetite suppression compared to other diets.
6
Provides moderate satiety through fiber and plant proteins but risks hunger due to potential low protein and high refined carb content.
Fat Quality ⓘ
5
Limited omega-3 adequacy and reliance on ALA without EPA/DHA restricts cardiovascular and neurological benefits.
5
Relies on ALA without EPA/DHA, leading to suboptimal omega-3 status and potential cardiovascular risks.
Fiber Intake ⓘ
7
Provides adequate fiber quantity but may lack diversity and practical tolerance for some individuals.
7
Provides adequate fiber quantity from whole plant foods but lacks diversity in fiber types and evidence of specific health outcomes.
Gut Health ⓘ
6
Supports microbiome diversity through fiber but may lack fermented foods and cause digestive discomfort in some individuals.
7
Promotes moderate fiber diversity and includes some prebiotic foods but may lack fermented components and tailored digestive support.
Hormonal Support ⓘ
5
Limited hormonal support due to potential micronutrient deficiencies and risks of extreme restriction in strict plant-based frameworks.
6
Provides moderate support for hormonal balance but may lack sufficient fat and micronutrients critical for hormone synthesis and regulation.
Macro Balance ⓘ
6
Provides some adaptability but lacks consistent evidence for optimal macro ratios across diverse populations.
6
Provides adequate protein and fiber but may lack fat variety and flexibility for different goals.
Protein Quality ⓘ
5
Provides adequate protein quantity but may lack optimal amino acid balance and digestibility compared to animal-based sources.
5
Provides adequate protein quantity but lacks optimal amino acid balance and digestibility for sustained muscle support.
Taste ⓘ
5
Limited variety and potential monotony in restrictive dietary applications may hinder long-term adherence.
6
Offers moderate flavor variety but risks monotony without intentional seasoning or recipe diversity.
Body Composition ⓘ
4
Limited evidence supports consistent improvements in fat-to-muscle ratio with current nutrigenomic interventions.
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 ⓘ
4
Limited evidence supports reliable calorie control and satiety regulation in personalized genetic diets.
6
Provides moderate satiety through fiber but lacks structured calorie control mechanisms.
Lean Mass ⓘ
6
Limited evidence supports lean mass preservation without clear protein adequacy or energy balance.
5
Limited protein quality and potential energy deficits may hinder lean mass preservation during calorie restriction.
Athletic Support ⓘ
5
Limited evidence supports optimal energy, recovery, and macronutrient balance 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 ⓘ
5
Limited evidence supports sustained fat loss without significant metabolic or adherence challenges.
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.