Total Rating
5.7
out of 10
5.7
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.
6
May marginally improve inflammation and nutrient density but lacks robust evidence for consistent metabolic health benefits.
Micronutrients ⓘ
5
Provides some micronutrients but lacks reliable coverage of critical vitamins like B12, D, and iodine without supplementation.
4
Lacks essential micronutrients like B12, vitamin D, and iodine without supplementation or fortification.
Nutrient Density ⓘ
6
Prioritizes nutrient-rich foods but risks limited phytonutrient diversity and overreliance on processed superfoods.
7
Offers moderate nutrient density with potential phytonutrient benefits but may lack variety and whole-food emphasis.
Overall Health ⓘ
6
May improve certain biomarkers but risks nutrient deficiencies without supplementation.
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 ⓘ
5
Limited flexibility and affordability hinder long-term adherence and practicality.
5
Requires higher cost and limited accessibility, reducing long-term practicality and flexibility.
Lifestyle Fit ⓘ
5
Limited flexibility in social and travel scenarios due to restrictive superfood focus.
6
Offers moderate flexibility in social and travel scenarios but requires careful planning and access to organic options, limiting spontaneity and convenience.
Practicality ⓘ
5
Relies on costly and less accessible superfoods, limiting affordability and real-world feasibility.
5
Requires higher costs and limited accessibility compared to conventional diets, reducing long-term feasibility for most.
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 adequate protein and fiber but may struggle with glycemic stability and long-term satiety without careful planning.
Fat Quality ⓘ
6
Relies on ALA for omega-3s without sufficient EPA/DHA, risking imbalanced omega-3 to omega-6 ratio.
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 and diversity but may lack long-term sustainability or evidence of specific health outcomes.
7
Provides adequate fiber quantity and diversity from whole organic foods but may lack specific emphasis on gut microbiome benefits.
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 plant-based nutrient density but may lack fermented foods and prebiotic specificity.
Hormonal Support ⓘ
5
Limited micronutrient diversity and potential deficiencies in hormone-synthesizing nutrients may hinder hormonal balance.
6
Provides moderate nutrient density but lacks robust evidence on specific hormonal outcomes.
Macro Balance ⓘ
5
Provides basic macronutrient coverage but lacks adaptability and evidence-based optimization for diverse health goals.
5
Lacks sufficient protein and may overly emphasize carbohydrates without clear evidence-based justification.
Protein Quality ⓘ
5
Relies on incomplete plant proteins with potential amino acid gaps and lower digestibility compared to animal sources.
5
Provides adequate protein quantity but lacks optimal amino acid balance and digestibility compared to animal-based sources.
Taste ⓘ
6
Offers moderate flavor variety but risks monotony without creative seasoning or ingredient flexibility.
6
Offers moderate flavor variety but lacks inherent taste superiority over non-organic diets.
Body Composition ⓘ
6
May support moderate fat loss but risks inadequate protein intake and muscle loss without careful planning.
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
Limited structure for calorie control and risk of overeating due to high-calorie superfoods without portion guidance.
5
Limited structure for calorie control but may support satiety through fiber-rich organic foods.
Lean Mass ⓘ
5
Limited protein adequacy and energy availability may hinder muscle retention during caloric restriction.
6
Provides adequate protein but risks muscle loss if not meticulously planned with sufficient energy and amino acid balance.
Athletic Support ⓘ
6
Provides adequate micronutrients but may lack sufficient carbohydrates and calories for high-intensity athletic demands.
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 modest calorie deficit through nutrient density but lacks robust evidence for sustained fat loss and risks poor adherence or nutrient imbalances.
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.