Total Rating
7.1
out of 10
7.4
out of 10
Metabolic Health ⓘ
7
Supports metabolic health through plant-based elements and omega-3s but lacks robust evidence on specific biomarkers compared to other diets.
7
Traditionally supports metabolic health with balanced nutrients but may lack diversity in modern adaptations.
Micronutrients ⓘ
7
Provides adequate micronutrients but may lack sufficient bioavailable iron and vitamin B12 in traditional plant-based versions.
7
Provides adequate coverage of most essential micronutrients but faces challenges with bioavailability of iron and calcium due to dietary compounds.
Nutrient Density ⓘ
7
Provides a moderate range of plant-based nutrients per calorie but lacks diversity in phytonutrients and relies on calorie-dense staples.
7
Offers moderate nutrient density with diverse plant and seafood sources but relies on calorie-dense staples like rice.
Overall Health ⓘ
7
Supports metabolic health and longevity but may require supplementation for certain nutrients in strict plant-based versions.
8
Balances nutrient density, reduces chronic disease risk, and supports metabolic health with minimal long-term deficiencies.
Sustainability ⓘ
7
Balances plant-based principles with moderate flexibility and accessibility, but lacks robust long-term adherence evidence.
8
Balances practicality, cultural adaptability, and long-term adherence potential with moderate flexibility and accessibility.
Lifestyle Fit ⓘ
7
Offers moderate flexibility for social and travel scenarios but requires some planning and may lack robust real-world adherence evidence.
7
Balances flexibility with cultural traditions but may lack adaptability for modern travel and varied dietary preferences.
Practicality ⓘ
7
It offers affordable, accessible staples but requires moderate planning and may face challenges in strict plant-based adherence.
7
Offers balanced affordability and accessibility but requires some effort in meal preparation and may lack simplicity in planning for non-Japanese contexts.
Appetite Control ⓘ
7
Provides adequate protein and fiber but may lack consistent evidence on long-term appetite suppression.
8
Balances protein, fiber, and low-energy-dense foods to support satiety and stable hunger regulation.
Fat Quality ⓘ
8
Provides balanced healthy fats from whole foods and moderate omega-3s from seafood, while avoiding harmful fats.
8
Prioritizes omega-3-rich fish and whole-food fats but may lack modern optimization of omega-3 to omega-6 balance.
Fiber Intake ⓘ
9
Provides abundant diverse fiber from whole plant foods, supporting gut health and metabolic stability.
7
Provides moderate fiber quantity from diverse plant sources but falls short of optimal levels for gut and metabolic benefits.
Gut Health ⓘ
8
Promotes diverse fiber intake and fermented foods, supporting microbiome diversity and digestive health.
9
Strongly supports gut microbiome diversity and digestive health through fiber, fermented foods, and nutrient-rich plant-based components.
Hormonal Support ⓘ
7
Supports balanced hormone regulation through nutrient density and moderate caloric intake but may lack sufficient fat and protein in strict plant-based variants.
7
Balances macronutrients and micronutrients but may lack sufficient fat for optimal sex hormone support.
Macro Balance ⓘ
7
Provides balanced macronutrients with adequate protein and healthy fats but limited adaptability for diverse goals.
7
Provides balanced macronutrients with adequate protein, moderate carbs, and healthy fats, but lacks flexibility for individual goals.
Protein Quality ⓘ
7
Provides adequate high-quality plant and animal proteins with balanced amino acids but may lack optimal leucine density compared to animal-based diets.
7
Provides adequate protein with balanced amino acids and digestible sources but may lack optimal leucine levels compared to animal-based diets.
Taste ⓘ
7
Offers flavorful traditional dishes with variety but may lack modern adaptability for some palates.
8
Offers diverse, flavorful ingredients and adaptable culinary traditions that support long-term adherence through satisfying meal experiences.
Body Composition ⓘ
7
Balances fat loss with moderate lean mass preservation through plant-based protein and calorie restriction, but lacks robust RCT evidence for optimal body composition outcomes.
7
Supports moderate fat loss with adequate protein but risks lean mass loss if caloric intake is insufficient.
Energy Balance ⓘ
7
Offers moderate satiety from fiber and plant-based foods but lacks structured calorie tracking or flexibility for precise energy balance adjustments.
6
Provides natural satiety from fiber and protein but lacks structured calorie control mechanisms for consistent energy management.
Lean Mass ⓘ
5
Limited protein quality and potential energy deficits may hinder lean mass retention during calorie restriction.
6
Provides moderate protein quality but may struggle with energy availability and muscle retention during calorie restriction.
Athletic Support ⓘ
5
Provides adequate micronutrients and hydration but may lack sufficient carbohydrates and protein for high-intensity training without supplementation.
7
Provides balanced macronutrients and micronutrients but may lack sufficient carbohydrates for high-intensity training.
Weight Loss ⓘ
6
Provides moderate calorie deficit through satiety and low energy density but lacks robust long-term weight loss evidence compared to other structured diets.
7
Promotes gradual fat loss through balanced nutrition and sustainable eating patterns.
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.