Total Rating
6.3
out of 10
8.6
out of 10
Metabolic Health ⓘ
7
Moderately supports metabolic health through balanced macronutrients and anti-inflammatory components but lacks robust long-term trial evidence for specific metabolic outcomes.
9
Strongly improves blood sugar, lipid profiles, and inflammation while maintaining metabolic flexibility.
Micronutrients ⓘ
4
Relies heavily on plant sources for micronutrients, risking deficiencies in B12, vitamin D, and iodine without explicit fortification or supplementation.
8
Provides adequate coverage of most essential micronutrients but may require attention to vitamin B12, D, and iron bioavailability in certain scenarios.
Nutrient Density ⓘ
8
Prioritizes diverse, minimally processed plant foods with high phytonutrient variety and bioavailability.
9
Prioritizes diverse, minimally processed plant foods with high phytonutrient density and bioavailability.
Overall Health ⓘ
7
Promotes cardiovascular and metabolic benefits but may require supplementation for certain nutrients.
9
Strongly supports long-term metabolic health, reduces chronic disease risk, and maintains nutritional adequacy without excessive restrictions.
Sustainability ⓘ
6
Limited flexibility and potential social/psychological challenges may hinder long-term adherence despite accessible ingredients.
9
It offers high flexibility, accessibility, and long-term adherence potential with minimal psychological strain.
Lifestyle Fit ⓘ
5
Limited social flexibility and travel adaptability due to strict plant-based restrictions.
9
Offers high flexibility and social compatibility with minimal preparation demands.
Practicality ⓘ
7
Offers accessible, affordable staples but may require effort in meal planning and preparation for long-term adherence.
9
Offers a balanced mix of affordable, widely accessible ingredients with minimal preparation effort and adaptability to daily routines.
Appetite Control ⓘ
6
Provides moderate satiety through fiber and plant protein but may struggle with sustained hunger control due to potential gaps in macronutrient balance and limited food variety.
8
Balances protein, fiber, and healthy fats to support satiety and stable hunger without extreme restrictions.
Fat Quality ⓘ
5
Lacks EPA/DHA from marine sources, relying on ALA with limited conversion efficiency.
8
Prioritizes whole-food unsaturated fats and omega-3s from fish, but lacks strict optimization of omega-3 to omega-6 balance and saturated fat context.
Fiber Intake ⓘ
9
Provides high-quality, diverse fiber from whole plant foods, supporting gut and metabolic health with strong evidence.
9
Provides diverse, high-quality fiber from whole foods, supporting gut health and metabolic stability.
Gut Health ⓘ
8
Significantly enhances gut microbiome diversity and supports metabolic health through fiber-rich, fermented foods and varied plant-based components.
8
Significantly enhances gut microbiome diversity and supports metabolic and immune health through fiber-rich, fermented, and nutrient-dense foods.
Hormonal Support ⓘ
6
Provides moderate hormonal support through balanced macronutrients but may lack sufficient micronutrient density and evidence for long-term hormonal stability.
8
Balances macronutrients and micronutrients to support stable hormones, but may lack precision in specific sex hormone modulation.
Macro Balance ⓘ
5
Provides adequate protein and fiber but lacks adaptability and may restrict fats without clear evidence-based justification.
8
Offers balanced macronutrient distribution with adaptable ratios and strong evidence for metabolic and cardiovascular health.
Protein Quality ⓘ
5
Provides adequate protein quantity but lacks optimal amino acid balance and digestibility typical of animal sources.
7
Provides balanced protein sources with adequate amino acids but relies on plant-based proteins which may limit digestibility and leucine content compared to animal sources.
Taste ⓘ
7
Offers a balanced mix of flavorful, varied plant-based foods with adaptability but may lack complexity for some palates.
8
Offers rich, diverse flavors and adaptability, enhancing meal satisfaction and long-term adherence.
Body Composition ⓘ
6
Provides moderate protein support but risks muscle loss without strict adherence to caloric and nutrient balance.
8
Effectively supports fat loss while preserving lean mass through balanced macronutrients and sustainable eating patterns.
Energy Balance ⓘ
5
Provides moderate satiety from plant-based foods but lacks structured calorie control, flexibility for different goals, and robust evidence for consistent energy management.
7
Supports satiety and flexibility but lacks structured calorie control mechanisms.
Lean Mass ⓘ
5
Limited protein adequacy and potential amino acid imbalances may hinder muscle preservation during calorie restriction.
6
Provides moderate protein adequacy but may struggle with lean mass retention during significant caloric deficits without careful planning.
Athletic Support ⓘ
6
Provides adequate macronutrients for most athletes but may lack optimal timing strategies and micronutrient density for high-intensity training.
7
Provides balanced macronutrients and micronutrients but may lack optimal timing strategies for high-intensity performance.
Weight Loss ⓘ
6
Provides moderate calorie deficit and fat loss potential but lacks long-term adherence and metabolic sustainability evidence.
7
Promotes sustainable calorie deficit and fat loss with balanced macronutrients and long-term adherence potential.
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.