Total Rating
5.7
out of 10
5.0
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.
6
May modestly improve some metabolic markers but lacks robust evidence for sustained cardiometabolic benefits.
Micronutrients ⓘ
3
Relies heavily on plant-based foods with significant risks of B12, D, iodine, and iron deficiencies without supplementation.
4
Relies heavily on plant-based sources with limited bioavailability and significant gaps in critical nutrients like B12 and iodine without supplementation.
Nutrient Density ⓘ
8
Prioritizes whole, minimally processed plant foods with high phytonutrient diversity and nutrient efficiency per calorie.
6
Offers moderate nutrient density with diverse plant foods but risks anti-nutrient interference and limited phytonutrient variety.
Overall Health ⓘ
6
Provides moderate nutrient adequacy with potential deficiencies if not supplemented, but shows mixed evidence for long-term disease prevention and sustainability.
5
Limited nutritional adequacy and potential deficiencies without supplementation, but may support metabolic and gut health in some populations.
Sustainability ⓘ
6
Offers moderate flexibility and accessibility but may struggle with long-term adherence due to potential restrictions and social challenges.
4
Requires strict dietary restrictions and limited food variety, reducing long-term adherence potential.
Lifestyle Fit ⓘ
5
Offers moderate flexibility but may impose social and logistical constraints due to specific cooking requirements.
3
Its strictness and social incompatibility significantly hinder real-world adherence and flexibility.
Practicality ⓘ
6
Requires moderate cost, accessible ingredients, and planning effort but may lack flexibility for diverse dietary needs.
5
Requires specific, often specialty ingredients and time-intensive preparation, limiting accessibility and affordability for most.
Appetite Control ⓘ
6
Provides moderate satiety through fiber and protein but lacks robust evidence on sustained appetite suppression.
7
Provides adequate protein and fiber but may struggle with satiety due to potential low-fat content and restrictive nature.
Fat Quality ⓘ
5
Limited omega-3 sources and potential omega-6 imbalance hinder cardiovascular and neurological benefits.
6
Provides moderate unsaturated fats but relies heavily on ALA and omega-6 sources, limiting EPA/DHA benefits.
Fiber Intake ⓘ
2
Severely restricts fiber sources, leading to inadequate quantity and diversity, and fails to support gut or metabolic health.
7
Provides adequate fiber from whole plant foods but may lack diversity in fiber types and practical long-term adherence.
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 and fermented foods but may lack diversity or nutrient balance in strict forms.
Hormonal Support ⓘ
7
Supports insulin regulation and satiety but may lack specific micronutrients critical for sex hormones and thyroid function.
5
Limited micronutrient adequacy and risk of iodine deficiency may impair hormonal balance.
Macro Balance ⓘ
6
Provides adequate protein and healthy fats but lacks adaptability for diverse needs and may underdeliver on carbohydrate balance.
5
Provides adequate plant-based protein and fiber but lacks flexibility and may inadequately balance fats and protein for diverse needs.
Protein Quality ⓘ
6
Provides adequate plant-based protein but may lack optimal amino acid balance and digestibility compared to animal sources.
4
Relies on incomplete, low-digestibility plant proteins with potential amino acid deficiencies.
Taste ⓘ
4
Limited flavor variety and potential for blandness may hinder long-term adherence.
4
Limited flavor variety and potential for repetitive meals reduce long-term enjoyment and adherence.
Body Composition ⓘ
6
May support fat loss but risks lean mass loss due to potential protein inadequacy and reliance on restrictive plant-based structure.
5
Limited protein quality and quantity may hinder lean mass preservation during fat loss.
Energy Balance ⓘ
6
Provides moderate satiety through fiber but lacks structured calorie control and flexibility for surplus intake.
4
Limited structure for intentional calorie control and variable satiety may hinder consistent energy management.
Lean Mass ⓘ
6
Provides moderate protein adequacy but lacks optimal energy availability and structured support for muscle protein synthesis during caloric restriction.
3
Limited protein quality and adequacy hinder muscle 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.
4
Limited macronutrient and micronutrient adequacy for high-intensity training without supplementation.
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.
4
Limited calorie deficit potential and sustainability challenges hinder effective long-term fat loss.
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.