Total Rating
4.6
out of 10
5.7
out of 10
Metabolic Health ⓘ
4
Limited evidence supports metabolic benefits, but risks of metabolic stress and nutrient deficiencies may outweigh potential advantages.
6
May marginally improve inflammation and nutrient density but lacks robust evidence for consistent metabolic health benefits.
Micronutrients ⓘ
4
Lacks reliable sources for B12, D, iodine, and other critical micronutrients without supplementation.
4
Lacks essential micronutrients like B12, vitamin D, and iodine without supplementation or fortification.
Nutrient Density ⓘ
7
Provides moderate nutrient density through whole plant foods but may lack phytonutrient diversity and bioavailability optimization.
7
Offers moderate nutrient density with potential phytonutrient benefits but may lack variety and whole-food emphasis.
Overall Health ⓘ
5
Limited nutritional adequacy and potential deficiencies without supplementation, but may reduce chronic disease risk in some populations.
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 ⓘ
4
Requires extreme dietary restrictions, limited flexibility, and potential social and practical challenges that hinder long-term adherence.
5
Requires higher cost and limited accessibility, reducing long-term practicality and flexibility.
Lifestyle Fit ⓘ
3
Overly restrictive and impractical for real-world social, travel, and daily routine demands.
6
Offers moderate flexibility in social and travel scenarios but requires careful planning and access to organic options, limiting spontaneity and convenience.
Practicality ⓘ
3
Requires niche foods, complex planning, and limited real-world accessibility.
5
Requires higher costs and limited accessibility compared to conventional diets, reducing long-term feasibility for most.
Appetite Control ⓘ
5
Limited protein and potential for high glycemic load may hinder satiety and increase hunger risk.
7
Provides adequate protein and fiber but may struggle with glycemic stability and long-term satiety without careful planning.
Fat Quality ⓘ
5
Relies on ALA-rich plant sources but lacks EPA/DHA, leading to suboptimal omega-3 status and potential omega-6 imbalance.
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 ⓘ
7
Provides adequate fiber quantity but may lack diversity in fiber types and practical long-term sustainability.
7
Provides adequate fiber quantity and diversity from whole organic foods but may lack specific emphasis on gut microbiome benefits.
Gut Health ⓘ
7
Supports diverse fiber intake but may lack fermented foods and risk digestive discomfort for some.
7
Promotes fiber diversity and plant-based nutrient density but may lack fermented foods and prebiotic specificity.
Hormonal Support ⓘ
5
Limited support for hormonal balance due to potential deficiencies in fat, micronutrients, and risk of cortisol elevation from restrictive caloric intake.
6
Provides moderate nutrient density but lacks robust evidence on specific hormonal outcomes.
Macro Balance ⓘ
4
Relies on restrictive plant-based macros with limited adaptability and potential protein/carb imbalances.
5
Lacks sufficient protein and may overly emphasize carbohydrates without clear evidence-based justification.
Protein Quality ⓘ
5
May lack sufficient high-quality protein sources and balanced amino acids.
5
Provides adequate protein quantity but lacks optimal amino acid balance and digestibility compared to animal-based sources.
Taste ⓘ
3
Limited flavor variety and potential for monotonous meals reduce long-term enjoyment and adherence.
6
Offers moderate flavor variety but lacks inherent taste superiority over non-organic diets.
Body Composition ⓘ
4
Likely promotes fat loss but risks significant lean mass loss due to restrictive nature and limited evidence for preserving muscle.
6
May support moderate fat loss but risks lean mass loss due to variable protein adequacy and reliance on plant-based sources.
Energy Balance ⓘ
5
Lacks structured calorie control and risks overeating without tracking mechanisms.
5
Limited structure for calorie control but may support satiety through fiber-rich organic foods.
Lean Mass ⓘ
3
Severely restricts energy and protein intake, risking significant muscle catabolism during caloric deficit.
6
Provides adequate protein but risks muscle loss if not meticulously planned with sufficient energy and amino acid balance.
Athletic Support ⓘ
4
Limited macronutrient adequacy and potential micronutrient deficiencies may hinder performance and recovery.
6
Provides adequate nutrients for general athletic needs but may lack specific timing strategies and protein adequacy in strict plant-based versions.
Weight Loss ⓘ
6
May support moderate weight loss through calorie reduction but lacks robust evidence for long-term sustainability and fat loss specificity.
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.