Total Rating
6.4
out of 10
5.7
out of 10
Metabolic Health ⓘ
6
May improve blood sugar control and lipid profiles but lacks robust evidence for long-term metabolic benefits and risks elevated LDL in some individuals.
6
May marginally improve inflammation and nutrient density but lacks robust evidence for consistent metabolic health benefits.
Micronutrients ⓘ
7
Provides most essential micronutrients through animal products but risks vitamin D deficiency without supplementation.
4
Lacks essential micronutrients like B12, vitamin D, and iodine without supplementation or fortification.
Nutrient Density ⓘ
7
Provides adequate protein and fat but lacks fiber, phytonutrients, and some micronutrients from restricted plant foods.
7
Offers moderate nutrient density with potential phytonutrient benefits but may lack variety and whole-food emphasis.
Overall Health ⓘ
7
Offers moderate benefits for chronic disease risk reduction but may require supplementation for certain nutrients and lacks robust long-term population-level evidence.
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
Requires strict adherence to plant-based foods with limited flexibility, potentially leading to social and psychological challenges over time.
5
Requires higher cost and limited accessibility, reducing long-term practicality and flexibility.
Lifestyle Fit ⓘ
7
Offers moderate flexibility for social and travel scenarios but requires some meal planning and may limit dietary variety compared to more adaptable diets.
6
Offers moderate flexibility in social and travel scenarios but requires careful planning and access to organic options, limiting spontaneity and convenience.
Practicality ⓘ
7
Offers accessible, affordable whole foods with moderate meal planning and preparation effort but may require adjustments for strict adherence.
5
Requires higher costs and limited accessibility compared to conventional diets, reducing long-term feasibility for most.
Appetite Control ⓘ
7
Provides adequate protein and low glycemic load but may lack sufficient fiber and long-term sustainability.
7
Provides adequate protein and fiber but may struggle with glycemic stability and long-term satiety without careful planning.
Fat Quality ⓘ
6
Provides moderate unsaturated fats but lacks emphasis on EPA/DHA and may include excessive saturated fats from animal sources.
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 ⓘ
5
Provides minimal fiber from limited plant sources, falling short of recommended quantities and diversity.
7
Provides adequate fiber quantity and diversity from whole organic foods but may lack specific emphasis on gut microbiome benefits.
Gut Health ⓘ
5
Limited fiber diversity and reliance on processed grains may hinder microbiome diversity and digestive health.
7
Promotes fiber diversity and plant-based nutrient density but may lack fermented foods and prebiotic specificity.
Hormonal Support ⓘ
6
Provides moderate protein and healthy fats supporting some hormones but lacks robust evidence for comprehensive hormonal balance.
6
Provides moderate nutrient density but lacks robust evidence on specific hormonal outcomes.
Macro Balance ⓘ
6
Provides adequate protein and fiber but may lack sufficient fat variety and flexibility for diverse goals.
5
Lacks sufficient protein and may overly emphasize carbohydrates without clear evidence-based justification.
Protein Quality ⓘ
7
Provides adequate high-quality protein from animal sources but may lack optimal amino acid balance and distribution in practical scenarios.
5
Provides adequate protein quantity but lacks optimal amino acid balance and digestibility compared to animal-based sources.
Taste ⓘ
6
Offers moderate flavor variety with whole grains and fruits but may lack richness due to low-fat emphasis.
6
Offers moderate flavor variety but lacks inherent taste superiority over non-organic diets.
Body Composition ⓘ
6
Moderate support for fat loss with potential risks to lean mass preservation due to variable protein adequacy.
6
May support moderate fat loss but risks lean mass loss due to variable protein adequacy and reliance on plant-based sources.
Energy Balance ⓘ
6
Provides moderate satiety through protein and whole foods but lacks structured calorie tracking and flexibility for precise energy balance management.
5
Limited structure for calorie control but may support satiety through fiber-rich organic foods.
Lean Mass ⓘ
7
Provides adequate protein but may struggle with energy balance during fat loss, risking muscle catabolism.
6
Provides adequate protein but risks muscle loss if not meticulously planned with sufficient energy and amino acid balance.
Athletic Support ⓘ
6
Provides adequate carbohydrates and some protein but risks deficiencies in key micronutrients and lacks specific timing strategies for optimal athletic performance.
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
Provides moderate calorie deficit potential but limited evidence for sustained fat loss and risk of nutrient deficiencies.
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.