Total Rating
5.7
out of 10
6.4
out of 10
Metabolic Health ⓘ
7
Offers moderate benefits for blood sugar and lipid profiles but lacks robust long-term evidence compared to established diets.
7
Generally supports metabolic health through whole foods but lacks consistent evidence for all markers and may have variability based on implementation.
Micronutrients ⓘ
5
Provides some micronutrients but lacks reliable coverage of critical vitamins like B12, D, and iodine without supplementation.
6
Provides adequate micronutrients in most cases but risks deficiencies in B12, D, iodine, and iron without supplementation or fortified foods.
Nutrient Density ⓘ
6
Prioritizes nutrient-rich foods but risks limited phytonutrient diversity and overreliance on processed superfoods.
8
Prioritizes whole foods and phytonutrient diversity but may lack optimal bioavailability and calorie density in some variations.
Overall Health ⓘ
6
May improve certain biomarkers but risks nutrient deficiencies without supplementation.
6
Offers moderate benefits for chronic disease risk but risks nutrient deficiencies and sustainability challenges with strict plant-based versions.
Sustainability ⓘ
5
Limited flexibility and affordability hinder long-term adherence and practicality.
6
Moderate flexibility and accessibility but potential for strictness and cost barriers may hinder long-term adherence.
Lifestyle Fit ⓘ
5
Limited flexibility in social and travel scenarios due to restrictive superfood focus.
5
Moderate social and travel flexibility but rigid restrictions limit real-world adaptability.
Practicality ⓘ
5
Relies on costly and less accessible superfoods, limiting affordability and real-world feasibility.
6
Requires moderate cost and accessibility but may lack flexibility for real-world meal planning and preparation.
Appetite Control ⓘ
6
Provides moderate satiety through fiber and plant-based protein but risks cravings and hunger if not balanced with sufficient energy density and variety.
7
Provides moderate satiety through fiber and protein but may lack consistent evidence for long-term appetite suppression.
Fat Quality ⓘ
6
Relies on ALA for omega-3s without sufficient EPA/DHA, risking imbalanced omega-3 to omega-6 ratio.
7
Provides moderate quality fats with some omega-3 sources but lacks optimal EPA/DHA balance and may overemphasize omega-6s.
Fiber Intake ⓘ
7
Provides adequate fiber quantity and diversity but may lack long-term sustainability or evidence of specific health outcomes.
8
Significantly enhances gut microbiome diversity and supports metabolic health through diverse, whole-food fiber sources.
Gut Health ⓘ
6
Provides moderate fiber diversity but lacks consistent inclusion of fermented foods and may risk digestive discomfort with restrictive components.
7
Promotes fiber diversity and fermented foods but may lack strict microbiome diversity due to variable implementation.
Hormonal Support ⓘ
5
Limited micronutrient diversity and potential deficiencies in hormone-synthesizing nutrients may hinder hormonal balance.
6
Provides moderate support for hormones through balanced macronutrients but risks deficiencies in key micronutrients if not carefully planned.
Macro Balance ⓘ
5
Provides basic macronutrient coverage but lacks adaptability and evidence-based optimization for diverse health goals.
7
Offers moderate macro flexibility but lacks rigorous evidence for optimal ratios in diverse populations.
Protein Quality ⓘ
5
Relies on incomplete plant proteins with potential amino acid gaps and lower digestibility compared to animal sources.
5
Relies on incomplete plant proteins with lower digestibility and amino acid balance, risking insufficient leucine and muscle synthesis support.
Taste ⓘ
6
Offers moderate flavor variety but risks monotony without creative seasoning or ingredient flexibility.
6
Offers moderate flavor variety but risks blandness without intentional seasoning or creativity.
Body Composition ⓘ
6
May support moderate fat loss but risks inadequate protein intake and muscle loss without careful planning.
6
May support fat loss with adequate protein but risks muscle loss and lacks robust evidence for optimal body composition outcomes.
Energy Balance ⓘ
5
Limited structure for calorie control and risk of overeating due to high-calorie superfoods without portion guidance.
6
Provides moderate satiety through whole foods but lacks structured calorie control mechanisms and flexibility for precise energy management.
Lean Mass ⓘ
5
Limited protein adequacy and energy availability may hinder muscle retention during caloric restriction.
5
Moderate protein intake and energy availability may support muscle retention but lack robust evidence for optimal lean mass preservation during caloric restriction.
Athletic Support ⓘ
6
Provides adequate micronutrients but may lack sufficient carbohydrates and calories for high-intensity athletic demands.
6
Provides adequate nutrients for general health but may lack optimal macronutrient balance and energy density for high-intensity athletic performance.
Weight Loss ⓘ
6
May support modest calorie deficit through nutrient density but lacks robust evidence for sustained fat loss and risks poor adherence or nutrient imbalances.
6
May support moderate weight loss through calorie deficit but lacks robust evidence for sustained fat loss and faces sustainability 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.