Total Rating
6.3
out of 10
6.0
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.
7
Moderately improves blood sugar, lipid profiles, and inflammation but shows mixed long-term effects on metabolic flexibility and cardiometabolic risk.
Micronutrients ⓘ
4
Relies heavily on plant sources for micronutrients, risking deficiencies in B12, vitamin D, and iodine without explicit fortification or supplementation.
4
Lacks essential vitamins like B12 and D, and critical minerals like iodine without supplementation.
Nutrient Density ⓘ
8
Prioritizes diverse, minimally processed plant foods with high phytonutrient variety and bioavailability.
7
Provides high nutrient density from animal sources but lacks plant-based phytonutrient diversity.
Overall Health ⓘ
7
Promotes cardiovascular and metabolic benefits but may require supplementation for certain nutrients.
6
Offers potential benefits for metabolic markers but risks nutrient deficiencies and lacks robust evidence for long-term disease prevention.
Sustainability ⓘ
6
Limited flexibility and potential social/psychological challenges may hinder long-term adherence despite accessible ingredients.
5
Limited flexibility and strict food restrictions may hinder long-term adherence and practicality for most individuals.
Lifestyle Fit ⓘ
5
Limited social flexibility and travel adaptability due to strict plant-based restrictions.
5
Limited flexibility in social settings and travel makes long-term adherence challenging.
Practicality ⓘ
7
Offers accessible, affordable staples but may require effort in meal planning and preparation for long-term adherence.
6
It requires significant cost, planning, and preparation effort compared to more accessible dietary patterns.
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.
7
Provides moderate satiety through protein and fat but may lack fiber and risk overeating due to energy-dense foods.
Fat Quality ⓘ
5
Lacks EPA/DHA from marine sources, relying on ALA with limited conversion efficiency.
8
Includes omega-3s from fish and avoids trans fats, but may have higher saturated fat intake from animal sources.
Fiber Intake ⓘ
9
Provides high-quality, diverse fiber from whole plant foods, supporting gut and metabolic health with strong evidence.
6
Provides moderate fiber from plant foods but lacks diversity and may fall short of optimal intake due to exclusion of grains and legumes.
Gut Health ⓘ
8
Significantly enhances gut microbiome diversity and supports metabolic health through fiber-rich, fermented foods and varied plant-based components.
5
Limited fiber and prebiotic diversity, excludes fermented foods, and may cause digestive discomfort due to low plant-based content.
Hormonal Support ⓘ
6
Provides moderate hormonal support through balanced macronutrients but may lack sufficient micronutrient density and evidence for long-term hormonal stability.
7
Provides balanced macronutrients and micronutrients but lacks robust evidence for specific hormonal outcomes.
Macro Balance ⓘ
5
Provides adequate protein and fiber but lacks adaptability and may restrict fats without clear evidence-based justification.
6
Provides moderate protein and healthy fats but lacks adaptability and may restrict carbohydrates unnecessarily.
Protein Quality ⓘ
5
Provides adequate protein quantity but lacks optimal amino acid balance and digestibility typical of animal sources.
8
Provides high-quality animal proteins with complete amino acids and good digestibility, but may lack optimal distribution and nutrient density compared to balanced modern diets.
Taste ⓘ
7
Offers a balanced mix of flavorful, varied plant-based foods with adaptability but may lack complexity for some palates.
7
Offers rich, varied flavors with high satiety, though strict adherence may limit some culinary diversity.
Body Composition ⓘ
6
Provides moderate protein support but risks muscle loss without strict adherence to caloric and nutrient balance.
7
Promotes fat loss with adequate protein but risks muscle loss under restrictive conditions.
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.
6
Offers moderate satiety from protein and fiber but lacks structured calorie control and flexibility for precise energy management.
Lean Mass ⓘ
5
Limited protein adequacy and potential amino acid imbalances may hinder muscle preservation during calorie restriction.
7
Provides adequate protein but limited evidence on lean mass preservation during caloric restriction.
Athletic Support ⓘ
6
Provides adequate macronutrients for most athletes but may lack optimal timing strategies and micronutrient density for high-intensity training.
5
Limited carbohydrate intake may hinder high-intensity performance and glycogen replenishment, though adequate protein and fats support muscle repair and hormone production.
Weight Loss ⓘ
6
Provides moderate calorie deficit and fat loss potential but lacks long-term adherence and metabolic sustainability evidence.
7
Promotes moderate weight loss through satiety and protein intake but faces sustainability challenges and limited long-term evidence.
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.