Total Rating
3.6
out of 10
5.0
out of 10
Metabolic Health ⓘ
5
Limited evidence supports its impact on metabolic markers, with potential risks from oxalic acid and unclear lipid effects.
6
May modestly improve some metabolic markers but lacks robust evidence for sustained cardiometabolic benefits.
Micronutrients ⓘ
3
Severely limited in essential vitamins and minerals, with high risk of deficiencies due to restrictive food choices and poor bioavailability.
4
Relies heavily on plant-based sources with limited bioavailability and significant gaps in critical nutrients like B12 and iodine without supplementation.
Nutrient Density ⓘ
4
Relies heavily on a single food with limited phytonutrient diversity and potential anti-nutrient interference.
6
Offers moderate nutrient density with diverse plant foods but risks anti-nutrient interference and limited phytonutrient variety.
Overall Health ⓘ
2
Severe nutrient deficiencies and metabolic risks outweigh potential short-term weight loss benefits.
5
Limited nutritional adequacy and potential deficiencies without supplementation, but may support metabolic and gut health in some populations.
Sustainability ⓘ
3
Severely restrictive and impractical for long-term adherence due to limited food variety, potential for deprivation, and reliance on niche ingredients.
4
Requires strict dietary restrictions and limited food variety, reducing long-term adherence potential.
Lifestyle Fit ⓘ
4
Restrictive food rules and social incompatibility limit practical integration into daily life.
3
Its strictness and social incompatibility significantly hinder real-world adherence and flexibility.
Practicality ⓘ
3
Relies on seasonal, niche ingredients with limited accessibility and preparation flexibility.
5
Requires specific, often specialty ingredients and time-intensive preparation, limiting accessibility and affordability for most.
Appetite Control ⓘ
5
Limited protein and potential glycemic variability may hinder satiety without careful planning.
7
Provides adequate protein and fiber but may struggle with satiety due to potential low-fat content and restrictive nature.
Fat Quality ⓘ
5
Limited omega-3 sources and potential omega-6 dominance may compromise cardiovascular and inflammatory benefits.
6
Provides moderate unsaturated fats but relies heavily on ALA and omega-6 sources, limiting EPA/DHA benefits.
Fiber Intake ⓘ
6
Provides moderate fiber quantity but limited diversity and potential for optimal gut microbiome support.
7
Provides adequate fiber from whole plant foods but may lack diversity in fiber types and practical long-term adherence.
Gut Health ⓘ
4
Limited fiber diversity and lack of prebiotic/fermented foods hinder microbiome support.
7
Promotes fiber and fermented foods but may lack diversity or nutrient balance in strict forms.
Hormonal Support ⓘ
4
Limited micronutrient diversity and potential deficiencies in fat-soluble vitamins and iodine may hinder hormonal balance.
5
Limited micronutrient adequacy and risk of iodine deficiency may impair hormonal balance.
Macro Balance ⓘ
4
Likely insufficient protein and fat intake with limited adaptability, risking nutritional imbalances.
5
Provides adequate plant-based protein and fiber but lacks flexibility and may inadequately balance fats and protein for diverse needs.
Protein Quality ⓘ
3
Relies on low-protein, incomplete plant sources with poor amino acid balance and digestibility.
4
Relies on incomplete, low-digestibility plant proteins with potential amino acid deficiencies.
Taste ⓘ
3
Severely limited variety and blandness hinder long-term adherence and enjoyment.
4
Limited flavor variety and potential for repetitive meals reduce long-term enjoyment and adherence.
Body Composition ⓘ
4
Limited protein intake and potential muscle loss risk hinder fat-to-muscle ratio improvement.
5
Limited protein quality and quantity may hinder lean mass preservation during fat loss.
Energy Balance ⓘ
5
Limited structure for calorie control but potential satiety from fiber may support moderate energy balance.
4
Limited structure for intentional calorie control and variable satiety may hinder consistent energy management.
Lean Mass ⓘ
3
Severely limits protein intake and energy availability, risking significant muscle loss during caloric restriction.
3
Limited protein quality and adequacy hinder muscle preservation during caloric restriction.
Athletic Support ⓘ
5
Limited caloric density and potential micronutrient gaps may hinder sustained athletic performance and recovery.
4
Limited macronutrient and micronutrient adequacy for high-intensity training without supplementation.
Weight Loss ⓘ
6
May support modest calorie deficit through high-volume, low-energy-density foods but lacks robust evidence for sustained fat loss and long-term adherence.
4
Limited calorie deficit potential and sustainability challenges hinder effective long-term fat loss.
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.