Total Rating
6.6
out of 10
7.0
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.
8
Balances plant-based nutrients with moderate animal products, improving insulin sensitivity and lipid profiles while reducing inflammation.
Micronutrients ⓘ
5
Lacks critical micronutrients like B12 and vitamin D without supplementation.
5
Provides adequate coverage for most micronutrients but risks deficiencies in B12, vitamin D, and iodine without fortified foods or supplements.
Nutrient Density ⓘ
7
Provides a broad range of plant-based nutrients but may lack optimal bioavailability and phytonutrient diversity in strict versions.
7
Balances diverse plant foods with sustainable animal products, offering moderate nutrient density per calorie but limited phytonutrient diversity compared to stricter plant-based diets.
Overall Health ⓘ
7
Offers moderate benefits for disease prevention but requires careful planning to avoid nutrient deficiencies.
8
Balances nutritional adequacy and disease prevention benefits with moderate flexibility, though potential nutrient gaps require mindful adherence.
Sustainability ⓘ
7
Offers moderate flexibility and accessibility but may pose challenges in long-term adherence due to dietary restrictions and social integration complexities.
7
Offers moderate flexibility and practicality but may face challenges with long-term adherence due to reduced animal product consumption and potential social/psychological barriers.
Lifestyle Fit ⓘ
6
Offers structured plant-based eating with cultural support but lacks flexibility for diverse social and travel scenarios.
7
Offers moderate flexibility for social and travel scenarios but requires careful planning to balance plant-based and limited animal product consumption.
Practicality ⓘ
7
Offers accessible, affordable staples but requires thoughtful meal planning and may lack flexibility for some lifestyles.
7
Offers balanced affordability and accessibility but requires moderate planning and preparation effort.
Appetite Control ⓘ
7
Offers moderate satiety from fiber and plant proteins but may struggle with glycemic stability and cravings if refined carbs dominate.
7
Balances protein, fiber, and whole foods to support satiety but may lack strict evidence on long-term appetite suppression.
Fat Quality ⓘ
7
Provides adequate unsaturated fats but relies on ALA instead of EPA/DHA, limiting omega-3 benefits.
7
Emphasizes whole-food unsaturated fats but relies on ALA without sufficient EPA/DHA, limiting long-chain omega-3 benefits.
Fiber Intake ⓘ
8
Provides adequate fiber diversity and quantity but may lack optimal gut microbiome support in strict plant-based variations.
9
Prioritizes diverse, nutrient-dense plant foods that meet fiber quantity and quality standards while supporting gut and metabolic health.
Gut Health ⓘ
7
Promotes adequate fiber and plant diversity but may lack fermented foods and risk digestive discomfort in some adherents.
8
Promotes diverse fiber intake and fermented foods, supporting microbiome diversity and digestive health with strong scientific evidence.
Hormonal Support ⓘ
6
Provides balanced macronutrients but risks deficiencies in iodine and B12, impacting thyroid and sex hormone regulation.
7
Provides balanced macronutrients and fiber for hormone regulation but may lack specific micronutrients critical for hormonal function.
Macro Balance ⓘ
6
Provides adequate plant-based protein and fiber but may lack sufficient animal-derived nutrients and flexibility for diverse metabolic needs.
7
Provides adequate protein and healthy fats but may underdeliver on optimal protein-to-carb balance for specific performance goals.
Protein Quality ⓘ
6
Provides adequate protein quantity but lacks optimal amino acid balance and digestibility compared to animal-based sources.
6
Provides adequate but incomplete plant proteins with potential amino acid gaps and lower digestibility compared to animal sources.
Taste ⓘ
6
Offers moderate flavor variety but risks blandness without intentional seasoning and culinary creativity.
7
Offers moderate flavor variety and adaptability but may require effort to avoid blandness.
Body Composition ⓘ
6
Supports moderate fat loss but risks lean mass loss due to variable protein adequacy and potential energy deficits.
6
Provides moderate fat loss potential but risks lean mass loss due to lower protein intake compared to optimal levels for muscle preservation.
Energy Balance ⓘ
6
Provides moderate satiety through fiber and volume but lacks structured calorie control mechanisms for precise energy balance.
7
Offers moderate satiety through fiber and volume but lacks structured calorie control mechanisms for consistent energy management.
Lean Mass ⓘ
5
Provides adequate protein but may struggle with optimal amino acid balance and energy availability for maximal lean mass preservation.
6
Provides adequate protein but may struggle with optimal amino acid balance and energy density for sustained lean mass retention during calorie deficits.
Athletic Support ⓘ
6
Provides adequate carbohydrates and fats but may lack sufficient protein and critical micronutrients for optimal athletic performance without supplementation.
6
Provides adequate carbohydrates and hydration but may lack sufficient protein and energy density for high-intensity athletic demands.
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.
7
Promotes sustainable calorie deficit through plant-forward foods but lacks robust long-term evidence for preferential fat loss over lean mass.
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.