Total Rating
5.7
out of 10
4.8
out of 10
Metabolic Health ⓘ
6
Moderate support for metabolic health through whole foods but limited evidence on specific biomarker improvements.
7
Offers potential benefits for metabolic markers but lacks robust, specific evidence and may pose sustainability challenges.
Micronutrients ⓘ
3
Lacks essential micronutrients like B12, D, and iodine without supplementation.
3
Lacks essential micronutrients like B12 and iodine without supplementation, risking chronic deficiencies.
Nutrient Density ⓘ
7
Offers moderate nutrient density with varied whole foods but lacks optimal phytonutrient diversity and bioavailability optimization.
7
Offers diverse plant-based nutrients but lacks optimal bioavailability and some phytonutrient variety.
Overall Health ⓘ
7
Offers balanced nutrient intake and moderate disease prevention benefits but lacks robust long-term population-level evidence.
5
Limited nutritional adequacy and potential deficiencies offset moderate benefits for chronic disease risk reduction.
Sustainability ⓘ
6
Moderate flexibility and accessibility but may require careful planning and social adjustments.
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 flexibility in social and travel scenarios, requiring significant planning and resource access.
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 moderate meal planning and preparation effort.
4
Requires significant financial, logistical, and time resources for strict raw food preparation and specialty ingredients.
Appetite Control ⓘ
6
Provides moderate protein and fiber but may struggle with energy density and long-term satiety without strict adherence.
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 ⓘ
7
Provides moderate quality fats with some omega-3 sources but lacks optimal EPA/DHA and may rely on processed fats.
5
Provides limited healthy fats with insufficient EPA/DHA and potential omega-6 imbalance.
Fiber Intake ⓘ
6
Provides adequate fiber quantity but lacks diversity in fiber types and may rely on processed plant-based foods.
7
Provides adequate fiber from whole foods but lacks diversity in fiber types and may cause digestive discomfort for some.
Gut Health ⓘ
7
Supports moderate gut microbiome diversity and digestive function but lacks emphasis on fermented foods and may restrict nutrient-dense options.
5
Limited fiber diversity and potential digestive challenges reduce its effectiveness for gut microbiome support.
Hormonal Support ⓘ
5
Limited micronutrient adequacy may impair hormone synthesis and regulation.
5
Provides some micronutrient benefits but risks deficiencies in B12, iodine, and vitamin D, which can disrupt hormone synthesis and regulation.
Macro Balance ⓘ
5
Provides adequate protein and fiber but may lack fat variety and flexibility for different goals.
5
Low protein and fat intake may compromise satiety and hormonal function, while high carbohydrate focus lacks adaptability for diverse goals.
Protein Quality ⓘ
6
Provides adequate protein but relies on plant-based sources with potential amino acid imbalances and lower digestibility compared to animal proteins.
4
Relies on incomplete plant proteins with limited amino acid balance and insufficient digestibility for optimal muscle recovery.
Taste ⓘ
4
Limited flavor variety and potential for monotonous meals reduce long-term adherence.
5
Limited variety and potential blandness due to strict raw food focus, though herbs/spices can enhance flavor.
Body Composition ⓘ
5
Moderately supports fat loss with adequate protein but risks muscle loss if not carefully structured.
5
Limited protein quality and quantity may compromise lean mass preservation and training performance.
Energy Balance ⓘ
5
Provides moderate structure for calorie management but lacks robust mechanisms for consistent intake control and satiety regulation.
4
Limited structure for calorie control and prone to inconsistent intake due to restrictive food choices and lack of portion guidance.
Lean Mass ⓘ
5
Provides moderate protein but risks muscle loss due to potential energy deficits and incomplete amino acid profiles in strict plant-based variants.
4
Limited protein quality and potential energy deficits may hinder muscle retention during caloric restriction.
Athletic Support ⓘ
5
Provides adequate macronutrients but risks nutrient deficiencies and energy underfueling in high-intensity training.
5
Provides adequate carbohydrates and some micronutrients but lacks sufficient protein and fat for optimal athletic performance and recovery.
Weight Loss ⓘ
3
Limited evidence supports sustained fat loss, with risks of metabolic adaptation and poor long-term adherence.
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.