Total Rating
6.0
out of 10
5.7
out of 10
Metabolic Health ⓘ
6
Moderate impact on blood sugar and inflammation but limited evidence for sustained lipid and metabolic flexibility improvements.
7
Supports improved insulin sensitivity and lipid profiles but may lack long-term evidence on metabolic flexibility and inflammation.
Micronutrients ⓘ
4
Relies heavily on plant-based sources with limited bioavailable micronutrients and potential deficiencies in B12, D, and iodine without supplementation.
3
Fails to reliably provide critical micronutrients like B12, vitamin D, and iodine without supplementation or fortification.
Nutrient Density ⓘ
7
Emphasizes whole plant foods with high phytonutrient diversity but may overlook bioavailability strategies and anti-nutrient management.
6
Provides moderate nutrient density with plant-based focus but lacks optimal phytonutrient diversity and bioavailability strategies.
Overall Health ⓘ
7
Offers moderate benefits for metabolic health but risks nutrient deficiencies in strict plant-based variants.
7
Promotes nutrient-rich plant-based eating with moderate evidence for disease prevention but may require supplementation for certain nutrients.
Sustainability ⓘ
6
Moderately sustainable due to potential restrictions on food variety and reliance on specific carbohydrate sources, but allows some flexibility.
5
Requires significant dietary restriction and planning, limiting flexibility and long-term adherence potential.
Lifestyle Fit ⓘ
6
Moderate flexibility in social and travel scenarios but limited adaptability to diverse dietary preferences and real-world constraints.
4
Struggles with social integration and flexibility, limiting real-world adherence.
Practicality ⓘ
7
Balances affordability and accessibility but requires mindful meal planning and time for preparation.
7
Offers balanced affordability and accessibility but requires moderate meal planning and preparation effort.
Appetite Control ⓘ
6
Provides moderate protein and fiber but may lack sufficient satiety from energy-dense foods and risk glycemic instability.
6
Provides moderate satiety through fiber and plant proteins but risks hunger due to potential low protein and high refined carb content.
Fat Quality ⓘ
5
Relies heavily on plant-based ALA omega-3s without sufficient EPA/DHA, limiting cardiovascular and neurocognitive benefits.
5
Relies on ALA without EPA/DHA, leading to suboptimal omega-3 status and potential cardiovascular risks.
Fiber Intake ⓘ
7
Provides adequate fiber from diverse plant sources but may lack optimal fermentable fiber diversity for gut microbiome benefits.
7
Provides adequate fiber quantity from whole plant foods but lacks diversity in fiber types and evidence of specific health outcomes.
Gut Health ⓘ
6
Provides moderate fiber diversity but lacks emphasis on fermented foods and prebiotic variety, potentially limiting microbiome diversity and digestive tolerance.
7
Promotes moderate fiber diversity and includes some prebiotic foods but may lack fermented components and tailored digestive support.
Hormonal Support ⓘ
6
Provides moderate support for insulin and satiety but may lack sufficient protein, fat, and micronutrients to optimally regulate sex hormones and stress responses.
6
Provides moderate support for hormonal balance but may lack sufficient fat and micronutrients critical for hormone synthesis and regulation.
Macro Balance ⓘ
5
Prioritizes high-carb plant-based intake but lacks balanced fat and protein adaptation for diverse needs.
6
Provides adequate protein and fiber but may lack fat variety and flexibility for different goals.
Protein Quality ⓘ
5
Provides adequate but incomplete plant-based protein with limited leucine and digestibility challenges.
5
Provides adequate protein quantity but lacks optimal amino acid balance and digestibility for sustained muscle support.
Taste ⓘ
7
Offers moderate variety and flavor potential with whole carbohydrates but may lack complexity in meal satisfaction compared to more flexible diets.
6
Offers moderate flavor variety but risks monotony without intentional seasoning or recipe diversity.
Body Composition ⓘ
7
Promotes balanced carbohydrate intake with sufficient protein to support lean mass while enabling fat loss through moderate caloric control.
6
Provides adequate protein for lean mass preservation but may struggle with optimal fat loss quality and resistance training compatibility due to potential nutrient gaps.
Energy Balance ⓘ
6
Provides moderate structure for calorie control but lacks robust evidence for consistent energy management.
6
Provides moderate satiety through fiber but lacks structured calorie control mechanisms.
Lean Mass ⓘ
5
Provides adequate protein but may struggle with energy balance and muscle retention during caloric restriction.
5
Limited protein quality and potential energy deficits may hinder lean mass preservation during calorie restriction.
Athletic Support ⓘ
7
Provides adequate energy and carbs for endurance but may lack sufficient protein and fat balance for optimal recovery and performance.
6
Provides adequate calories and carbs but risks protein and micronutrient deficiencies if not meticulously planned, limiting optimal athletic performance.
Weight Loss ⓘ
6
May support modest weight loss through calorie reduction but lacks robust evidence for sustained fat loss compared to other structured diets.
6
Promotes moderate calorie deficit and fat loss but may struggle with long-term adherence and muscle preservation.
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.