Total Rating
6.6
out of 10
4.8
out of 10
Metabolic Health ⓘ
7
Moderately supports metabolic health through plant-based nutrients but may lack balance in energy metabolism and lipid profiles without careful food selection.
7
Offers potential benefits for metabolic markers but lacks robust, specific evidence and may pose sustainability challenges.
Micronutrients ⓘ
5
Lacks critical micronutrients like B12 and vitamin D without supplementation.
3
Lacks essential micronutrients like B12 and iodine without supplementation, risking chronic deficiencies.
Nutrient Density ⓘ
7
Provides a broad range of plant-based nutrients but may lack optimal bioavailability and phytonutrient diversity in strict versions.
7
Offers diverse plant-based nutrients but lacks optimal bioavailability and some phytonutrient variety.
Overall Health ⓘ
7
Offers moderate benefits for disease prevention but requires careful planning to avoid nutrient deficiencies.
5
Limited nutritional adequacy and potential deficiencies offset moderate benefits for chronic disease risk reduction.
Sustainability ⓘ
7
Offers moderate flexibility and accessibility but may pose challenges in long-term adherence due to dietary restrictions and social integration complexities.
3
Requires strict raw food restrictions, limited flexibility, and high dependency on specific, often inaccessible ingredients, making long-term adherence challenging.
Lifestyle Fit ⓘ
6
Offers structured plant-based eating with cultural support but lacks flexibility for diverse social and travel scenarios.
3
Severely restricts social interactions, travel flexibility, and daily convenience, making long-term adherence challenging for most lifestyles.
Practicality ⓘ
7
Offers accessible, affordable staples but requires thoughtful meal planning and may lack flexibility for some lifestyles.
4
Requires significant financial, logistical, and time resources for strict raw food preparation and specialty ingredients.
Appetite Control ⓘ
7
Offers moderate satiety from fiber and plant proteins but may struggle with glycemic stability and cravings if refined carbs dominate.
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 adequate unsaturated fats but relies on ALA instead of EPA/DHA, limiting omega-3 benefits.
5
Provides limited healthy fats with insufficient EPA/DHA and potential omega-6 imbalance.
Fiber Intake ⓘ
8
Provides adequate fiber diversity and quantity but may lack optimal gut microbiome support in strict plant-based variations.
7
Provides adequate fiber from whole foods but lacks diversity in fiber types and may cause digestive discomfort for some.
Gut Health ⓘ
7
Promotes adequate fiber and plant diversity but may lack fermented foods and risk digestive discomfort in some adherents.
5
Limited fiber diversity and potential digestive challenges reduce its effectiveness for gut microbiome support.
Hormonal Support ⓘ
6
Provides balanced macronutrients but risks deficiencies in iodine and B12, impacting thyroid and sex hormone regulation.
5
Provides some micronutrient benefits but risks deficiencies in B12, iodine, and vitamin D, which can disrupt hormone synthesis and regulation.
Macro Balance ⓘ
6
Provides adequate plant-based protein and fiber but may lack sufficient animal-derived nutrients and flexibility for diverse metabolic needs.
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 quantity but lacks optimal amino acid balance and digestibility compared to animal-based sources.
4
Relies on incomplete plant proteins with limited amino acid balance and insufficient digestibility for optimal muscle recovery.
Taste ⓘ
6
Offers moderate flavor variety but risks blandness without intentional seasoning and culinary creativity.
5
Limited variety and potential blandness due to strict raw food focus, though herbs/spices can enhance flavor.
Body Composition ⓘ
6
Supports moderate fat loss but risks lean mass loss due to variable protein adequacy and potential energy deficits.
5
Limited protein quality and quantity may compromise lean mass preservation and training performance.
Energy Balance ⓘ
6
Provides moderate satiety through fiber and volume but lacks structured calorie control mechanisms for precise energy balance.
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 adequate protein but may struggle with optimal amino acid balance and energy availability for maximal lean mass preservation.
4
Limited protein quality and potential energy deficits may hinder muscle retention during caloric restriction.
Athletic Support ⓘ
6
Provides adequate carbohydrates and fats but may lack sufficient protein and critical micronutrients for optimal athletic performance without supplementation.
5
Provides adequate carbohydrates and some micronutrients but lacks sufficient protein and fat for optimal athletic performance and recovery.
Weight Loss ⓘ
7
Promotes moderate calorie deficit and sustainable fat loss through plant-based whole foods but may struggle with long-term adherence due to strictness.
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.