Total Rating
5.1
out of 10
5.7
out of 10
Metabolic Health ⓘ
6
May improve blood sugar control but lacks robust evidence for sustained lipid and inflammatory benefits.
6
May marginally improve inflammation and nutrient density but lacks robust evidence for consistent metabolic health benefits.
Micronutrients ⓘ
4
Lacks reliable sources for B12, iodine, and vitamin D without supplementation, risking deficiencies.
4
Lacks essential micronutrients like B12, vitamin D, and iodine without supplementation or fortification.
Nutrient Density ⓘ
5
Limited phytonutrient diversity and reliance on processed foods reduce nutrient density per calorie.
7
Offers moderate nutrient density with potential phytonutrient benefits but may lack variety and whole-food emphasis.
Overall Health ⓘ
5
Limited nutritional adequacy and sustainability risks outweigh short-term metabolic benefits.
6
Offers marginal benefits in reducing pesticide exposure but lacks robust evidence for long-term disease prevention and nutritional adequacy compared to other dietary patterns.
Sustainability ⓘ
6
Moderately sustainable due to restrictive food choices and potential social challenges, but more flexible than strict plant-based diets.
5
Requires higher cost and limited accessibility, reducing long-term practicality and flexibility.
Lifestyle Fit ⓘ
4
Requires significant planning and restricts social eating, travel flexibility, and personal food preferences.
6
Offers moderate flexibility in social and travel scenarios but requires careful planning and access to organic options, limiting spontaneity and convenience.
Practicality ⓘ
5
Requires specific, often expensive plant-based products and strict meal planning which limits affordability and accessibility for most people.
5
Requires higher costs and limited accessibility compared to conventional diets, reducing long-term feasibility for most.
Appetite Control ⓘ
6
Provides moderate satiety from protein but relies on processed meal replacements that may limit fiber and trigger cravings.
7
Provides adequate protein and fiber but may struggle with glycemic stability and long-term satiety without careful planning.
Fat Quality ⓘ
6
Provides moderate healthy fats but lacks sufficient EPA/DHA and may have imbalanced omega-3 to omega-6 ratios.
6
Provides moderate quality fats with some whole-food sources but lacks optimal omega-3 to omega-6 balance and may rely on processed organic foods.
Fiber Intake ⓘ
4
Provides minimal fiber from limited plant sources, falling short of recommended intake and lacking diversity for optimal gut and metabolic health.
7
Provides adequate fiber quantity and diversity from whole organic foods but may lack specific emphasis on gut microbiome benefits.
Gut Health ⓘ
4
Limited fiber variety and processed food reliance hinder microbiome diversity and digestive health.
7
Promotes fiber diversity and plant-based nutrient density but may lack fermented foods and prebiotic specificity.
Hormonal Support ⓘ
5
Moderate support for hormonal balance but risks from calorie restriction and potential micronutrient gaps.
6
Provides moderate nutrient density but lacks robust evidence on specific hormonal outcomes.
Macro Balance ⓘ
5
Provides adequate protein and fiber but lacks adaptability and may struggle with fat intake balance.
5
Lacks sufficient protein and may overly emphasize carbohydrates without clear evidence-based justification.
Protein Quality ⓘ
5
Relies on incomplete plant proteins with suboptimal amino acid balance and digestibility, limiting muscle recovery and satiety effectiveness.
5
Provides adequate protein quantity but lacks optimal amino acid balance and digestibility compared to animal-based sources.
Taste ⓘ
6
Offers moderate flavor variety with whole foods but may lack complexity and adaptability for long-term enjoyment.
6
Offers moderate flavor variety but lacks inherent taste superiority over non-organic diets.
Body Composition ⓘ
5
Limited evidence on lean mass preservation and potential for significant muscle loss with calorie restriction.
6
May support moderate fat loss but risks lean mass loss due to variable protein adequacy and reliance on plant-based sources.
Energy Balance ⓘ
6
Provides structured portion control and satiety from fiber but lacks flexibility for surplus goals and may lead to hidden calorie intake.
5
Limited structure for calorie control but may support satiety through fiber-rich organic foods.
Lean Mass ⓘ
7
Provides adequate protein but may compromise energy availability during fat loss, risking muscle catabolism.
6
Provides adequate protein but risks muscle loss if not meticulously planned with sufficient energy and amino acid balance.
Athletic Support ⓘ
4
Limited carbohydrate intake may hinder high-intensity performance and glycogen replenishment.
6
Provides adequate nutrients for general athletic needs but may lack specific timing strategies and protein adequacy in strict plant-based versions.
Weight Loss ⓘ
5
Limited evidence for sustained fat loss, with potential for short-term weight loss but risks of regain and reliance on supplements.
6
Provides moderate satiety from whole foods but lacks robust evidence for sustained fat loss compared to other structured diets.
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.