Total Rating
5.8
out of 10
6.4
out of 10
Metabolic Health ⓘ
5
May provide short-term energy but risks metabolic dysregulation due to processed ingredients.
7
Generally supports metabolic health through whole foods but lacks consistent evidence for all markers and may have variability based on implementation.
Micronutrients ⓘ
5
Provides some micronutrients through fortified cereals but lacks variety and bioavailability, risking deficiencies in critical nutrients like B12 and iron.
6
Provides adequate micronutrients in most cases but risks deficiencies in B12, D, iodine, and iron without supplementation or fortified foods.
Nutrient Density ⓘ
6
Provides moderate nutrient density with whole grains and some plant diversity but relies on calorie-dense staples and limited phytonutrient variety.
8
Prioritizes whole foods and phytonutrient diversity but may lack optimal bioavailability and calorie density in some variations.
Overall Health ⓘ
7
Offers benefits for chronic disease prevention but may require supplementation for certain nutrients like B12 and omega-3s.
6
Offers moderate benefits for chronic disease risk but risks nutrient deficiencies and sustainability challenges with strict plant-based versions.
Sustainability ⓘ
7
Offers moderate flexibility and accessibility but may lack long-term adherence support due to potential strictness and marketing-driven focus.
6
Moderate flexibility and accessibility but potential for strictness and cost barriers may hinder long-term adherence.
Lifestyle Fit ⓘ
6
Moderate flexibility in social and travel contexts but limited adaptability to diverse dietary preferences and routines.
5
Moderate social and travel flexibility but rigid restrictions limit real-world adaptability.
Practicality ⓘ
7
Offers affordable, accessible staples with minimal preparation effort but may require adjustments for long-term adherence.
6
Requires moderate cost and accessibility but may lack flexibility for real-world meal planning and preparation.
Appetite Control ⓘ
5
Provides moderate fiber and some protein but risks high glycemic load and processed food reliance, leading to variable appetite control.
7
Provides moderate satiety through fiber and protein but may lack consistent evidence for long-term appetite suppression.
Fat Quality ⓘ
5
Limited emphasis on high-quality unsaturated fats and omega-3 sources, with potential for imbalanced omega-6 to omega-3 ratios.
7
Provides moderate quality fats with some omega-3 sources but lacks optimal EPA/DHA balance and may overemphasize omega-6s.
Fiber Intake ⓘ
3
Relies heavily on processed, low-diversity fiber sources with insufficient quantity and quality for optimal gut and metabolic health.
8
Significantly enhances gut microbiome diversity and supports metabolic health through diverse, whole-food fiber sources.
Gut Health ⓘ
6
Provides moderate fiber but lacks diversity in prebiotic and fermented foods, limiting microbiome support.
7
Promotes fiber diversity and fermented foods but may lack strict microbiome diversity due to variable implementation.
Hormonal Support ⓘ
5
Moderate support for insulin regulation but limited fat and micronutrient intake may impair sex hormones and stress hormone balance.
6
Provides moderate support for hormones through balanced macronutrients but risks deficiencies in key micronutrients if not carefully planned.
Macro Balance ⓘ
5
Provides moderate protein and adequate fiber but lacks fat balance and adaptability for diverse goals.
7
Offers moderate macro flexibility but lacks rigorous evidence for optimal ratios in diverse populations.
Protein Quality ⓘ
5
Provides moderate protein but lacks 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 ⓘ
5
Offers moderate variety with whole grains but may lack depth in flavor and culinary diversity.
6
Offers moderate flavor variety but risks blandness without intentional seasoning or creativity.
Body Composition ⓘ
5
Limited protein adequacy and potential muscle loss risk in strict plant-based formulations.
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 structure for calorie control but lacks consistent safeguards against overeating or hidden calories.
6
Provides moderate satiety through whole foods but lacks structured calorie control mechanisms and flexibility for precise energy management.
Lean Mass ⓘ
4
Limited protein adequacy and potential energy deficits may hinder muscle preservation 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 ⓘ
5
Provides adequate calories and carbs for energy but may lack sufficient protein and micronutrients for optimal athletic recovery and performance.
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 but limited evidence for sustained fat loss and risk of nutrient imbalance.
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.