Total Rating
5.7
out of 10
6.4
out of 10
Metabolic Health ⓘ
6
Moderately supports metabolic health through plant-based components but lacks robust evidence on specific mechanisms and long-term outcomes.
7
Generally supports metabolic health through whole foods but lacks consistent evidence for all markers and may have variability based on implementation.
Micronutrients ⓘ
3
Relies heavily on plant-based foods with significant risks of B12, D, iodine, and iron deficiencies 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 ⓘ
8
Prioritizes whole, minimally processed plant foods with high phytonutrient diversity and nutrient efficiency per calorie.
8
Prioritizes whole foods and phytonutrient diversity but may lack optimal bioavailability and calorie density in some variations.
Overall Health ⓘ
6
Provides moderate nutrient adequacy with potential deficiencies if not supplemented, but shows mixed evidence for long-term disease prevention and sustainability.
6
Offers moderate benefits for chronic disease risk but risks nutrient deficiencies and sustainability challenges with strict plant-based versions.
Sustainability ⓘ
6
Offers moderate flexibility and accessibility but may struggle with long-term adherence due to potential restrictions and social challenges.
6
Moderate flexibility and accessibility but potential for strictness and cost barriers may hinder long-term adherence.
Lifestyle Fit ⓘ
5
Offers moderate flexibility but may impose social and logistical constraints due to specific cooking requirements.
5
Moderate social and travel flexibility but rigid restrictions limit real-world adaptability.
Practicality ⓘ
6
Requires moderate cost, accessible ingredients, and planning effort but may lack flexibility for diverse dietary needs.
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 protein but lacks robust evidence on sustained appetite suppression.
7
Provides moderate satiety through fiber and protein but may lack consistent evidence for long-term appetite suppression.
Fat Quality ⓘ
5
Limited omega-3 sources and potential omega-6 imbalance hinder cardiovascular and neurological benefits.
7
Provides moderate quality fats with some omega-3 sources but lacks optimal EPA/DHA balance and may overemphasize omega-6s.
Fiber Intake ⓘ
2
Severely restricts fiber sources, leading to inadequate quantity and diversity, and fails to support gut or metabolic health.
8
Significantly enhances gut microbiome diversity and supports metabolic health through diverse, whole-food fiber sources.
Gut Health ⓘ
7
Provides adequate fiber and plant-based nutrients but may lack fermented foods and microbial diversity compared to more varied plant-based diets.
7
Promotes fiber diversity and fermented foods but may lack strict microbiome diversity due to variable implementation.
Hormonal Support ⓘ
7
Supports insulin regulation and satiety but may lack specific micronutrients critical for sex hormones and thyroid function.
6
Provides moderate support for hormones through balanced macronutrients but risks deficiencies in key micronutrients if not carefully planned.
Macro Balance ⓘ
6
Provides adequate protein and healthy fats but lacks adaptability for diverse needs and may underdeliver on carbohydrate balance.
7
Offers moderate macro flexibility but lacks rigorous evidence for optimal ratios in diverse populations.
Protein Quality ⓘ
6
Provides adequate plant-based protein but may lack optimal amino acid balance and 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 ⓘ
4
Limited flavor variety and potential for blandness may hinder long-term adherence.
6
Offers moderate flavor variety but risks blandness without intentional seasoning or creativity.
Body Composition ⓘ
6
May support fat loss but risks lean mass loss due to potential protein inadequacy and reliance on restrictive plant-based structure.
6
May support fat loss with adequate protein but risks muscle loss and lacks robust evidence for optimal body composition outcomes.
Energy Balance ⓘ
6
Provides moderate satiety through fiber but lacks structured calorie control and flexibility for surplus intake.
6
Provides moderate satiety through whole foods but lacks structured calorie control mechanisms and flexibility for precise energy management.
Lean Mass ⓘ
6
Provides moderate protein adequacy but lacks optimal energy availability and structured support for muscle protein synthesis 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 carbohydrates and some protein but risks nutrient deficiencies and insufficient energy for high-intensity training without careful planning.
6
Provides adequate nutrients for general health but may lack optimal macronutrient balance and energy density for high-intensity athletic performance.
Weight Loss ⓘ
6
Provides moderate calorie deficit potential and fat loss benefits but may lack long-term sustainability and clear evidence for sustained weight maintenance.
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.