Total Rating
6.0
out of 10
7.0
out of 10
Metabolic Health ⓘ
6
Moderate impact on blood sugar and inflammation but limited evidence for sustained lipid and metabolic flexibility improvements.
8
Balances plant-based nutrients with moderate animal products, improving insulin sensitivity and lipid profiles while reducing inflammation.
Micronutrients ⓘ
4
Relies heavily on plant-based sources with limited bioavailable micronutrients and potential deficiencies in B12, D, and iodine without supplementation.
5
Provides adequate coverage for most micronutrients but risks deficiencies in B12, vitamin D, and iodine without fortified foods or supplements.
Nutrient Density ⓘ
7
Emphasizes whole plant foods with high phytonutrient diversity but may overlook bioavailability strategies and anti-nutrient management.
7
Balances diverse plant foods with sustainable animal products, offering moderate nutrient density per calorie but limited phytonutrient diversity compared to stricter plant-based diets.
Overall Health ⓘ
7
Offers moderate benefits for metabolic health but risks nutrient deficiencies in strict plant-based variants.
8
Balances nutritional adequacy and disease prevention benefits with moderate flexibility, though potential nutrient gaps require mindful adherence.
Sustainability ⓘ
6
Moderately sustainable due to potential restrictions on food variety and reliance on specific carbohydrate sources, but allows some flexibility.
7
Offers moderate flexibility and practicality but may face challenges with long-term adherence due to reduced animal product consumption and potential social/psychological barriers.
Lifestyle Fit ⓘ
6
Moderate flexibility in social and travel scenarios but limited adaptability to diverse dietary preferences and real-world constraints.
7
Offers moderate flexibility for social and travel scenarios but requires careful planning to balance plant-based and limited animal product consumption.
Practicality ⓘ
7
Balances affordability and accessibility but requires mindful meal planning and time for preparation.
7
Offers balanced affordability and accessibility but requires moderate 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.
7
Balances protein, fiber, and whole foods to support satiety but may lack strict evidence on long-term appetite suppression.
Fat Quality ⓘ
5
Relies heavily on plant-based ALA omega-3s without sufficient EPA/DHA, limiting cardiovascular and neurocognitive benefits.
7
Emphasizes whole-food unsaturated fats but relies on ALA without sufficient EPA/DHA, limiting long-chain omega-3 benefits.
Fiber Intake ⓘ
7
Provides adequate fiber from diverse plant sources but may lack optimal fermentable fiber diversity for gut microbiome benefits.
9
Prioritizes diverse, nutrient-dense plant foods that meet fiber quantity and quality standards while supporting gut and metabolic health.
Gut Health ⓘ
6
Provides moderate fiber diversity but lacks emphasis on fermented foods and prebiotic variety, potentially limiting microbiome diversity and digestive tolerance.
8
Promotes diverse fiber intake and fermented foods, supporting microbiome diversity and digestive health with strong scientific evidence.
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.
7
Provides balanced macronutrients and fiber for hormone regulation but may lack specific micronutrients critical for hormonal function.
Macro Balance ⓘ
5
Prioritizes high-carb plant-based intake but lacks balanced fat and protein adaptation for diverse needs.
7
Provides adequate protein and healthy fats but may underdeliver on optimal protein-to-carb balance for specific performance goals.
Protein Quality ⓘ
5
Provides adequate but incomplete plant-based protein with limited leucine and digestibility challenges.
6
Provides adequate but incomplete plant proteins with potential amino acid gaps and lower digestibility compared to animal sources.
Taste ⓘ
7
Offers moderate variety and flavor potential with whole carbohydrates but may lack complexity in meal satisfaction compared to more flexible diets.
7
Offers moderate flavor variety and adaptability but may require effort to avoid blandness.
Body Composition ⓘ
7
Promotes balanced carbohydrate intake with sufficient protein to support lean mass while enabling fat loss through moderate caloric control.
6
Provides moderate fat loss potential but risks lean mass loss due to lower protein intake compared to optimal levels for muscle preservation.
Energy Balance ⓘ
6
Provides moderate structure for calorie control but lacks robust evidence for consistent energy management.
7
Offers moderate satiety through fiber and volume but lacks structured calorie control mechanisms for consistent energy management.
Lean Mass ⓘ
5
Provides adequate protein but may struggle with energy balance and muscle retention during caloric restriction.
6
Provides adequate protein but may struggle with optimal amino acid balance and energy density for sustained lean mass retention during calorie deficits.
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 carbohydrates and hydration but may lack sufficient protein and energy density for high-intensity athletic demands.
Weight Loss ⓘ
6
May support modest weight loss through calorie reduction but lacks robust evidence for sustained fat loss compared to other structured diets.
7
Promotes sustainable calorie deficit through plant-forward foods but lacks robust long-term evidence for preferential fat loss over lean mass.
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.