Total Rating
6.1
out of 10
5.7
out of 10
Metabolic Health ⓘ
7
Moderately improves metabolic markers like blood sugar and inflammation but lacks robust long-term evidence for comprehensive cardiometabolic benefits.
6
May marginally improve inflammation and nutrient density but lacks robust evidence for consistent metabolic health benefits.
Micronutrients ⓘ
5
Provides some essential micronutrients but risks deficiencies in B12, D, and iron without supplementation.
4
Lacks essential micronutrients like B12, vitamin D, and iodine without supplementation or fortification.
Nutrient Density ⓘ
7
Prioritizes whole plant foods with good phytonutrient diversity but includes animal products that may slightly dilute overall nutrient density per calorie.
7
Offers moderate nutrient density with potential phytonutrient benefits but may lack variety and whole-food emphasis.
Overall Health ⓘ
7
Offers short-term metabolic and inflammatory benefits but lacks long-term sustainability and may require supplementation for nutrient adequacy.
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
Limited long-term sustainability due to strict short-term structure and potential for restrictive plant-based elements.
5
Requires higher cost and limited accessibility, reducing long-term practicality and flexibility.
Lifestyle Fit ⓘ
5
Offers moderate flexibility but imposes significant social and logistical constraints that challenge long-term adherence in varied real-world settings.
6
Offers moderate flexibility in social and travel scenarios but requires careful planning and access to organic options, limiting spontaneity and convenience.
Practicality ⓘ
6
Requires significant meal planning and preparation effort but remains accessible and affordable with common ingredients.
5
Requires higher costs and limited accessibility compared to conventional diets, reducing long-term feasibility for most.
Appetite Control ⓘ
6
Provides adequate protein and fiber but may induce cravings during restrictive phases and lacks robust evidence on long-term appetite suppression.
7
Provides adequate protein and fiber but may struggle with glycemic stability and long-term satiety without careful planning.
Fat Quality ⓘ
7
Provides moderate quality fats with some omega-3 sources but lacks optimal EPA/DHA balance and whole-food saturated fat context.
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 ⓘ
8
Provides adequate fiber quantity and diversity from whole foods, supporting gut and metabolic health.
7
Provides adequate fiber quantity and diversity from whole organic foods but may lack specific emphasis on gut microbiome benefits.
Gut Health ⓘ
7
Promotes diverse plant-based fiber and fermented foods but may strain gut health during restrictive phases.
7
Promotes fiber diversity and plant-based nutrient density but may lack fermented foods and prebiotic specificity.
Hormonal Support ⓘ
6
Provides moderate micronutrient support but risks hormonal imbalances due to potential iodine deficiency and reliance on plant-based fats.
6
Provides moderate nutrient density but lacks robust evidence on specific hormonal outcomes.
Macro Balance ⓘ
5
Provides adequate plant-based protein and fiber but lacks flexibility in fat quality and macro adaptability for diverse goals.
5
Lacks sufficient protein and may overly emphasize carbohydrates without clear evidence-based justification.
Protein Quality ⓘ
5
Provides adequate plant-based protein but lacks optimal amino acid balance and digestibility compared to animal sources.
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 plant-based staples but may lack complexity and adaptability for long-term enjoyment.
6
Offers moderate flavor variety but lacks inherent taste superiority over non-organic diets.
Body Composition ⓘ
5
Limited protein adequacy and potential muscle loss risk during fat loss phases.
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 high-fiber plant foods but lacks structured calorie control mechanisms.
5
Limited structure for calorie control but may support satiety through fiber-rich organic foods.
Lean Mass ⓘ
5
Limited protein adequacy and potential energy deficits may hinder lean mass preservation during fat loss.
6
Provides adequate protein but risks muscle loss if not meticulously planned with sufficient energy and amino acid balance.
Athletic Support ⓘ
6
Provides adequate macronutrients for most athletes but risks nutrient deficiencies without careful planning.
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
Offers moderate short-term weight loss potential but lacks long-term sustainability and robust evidence for sustained fat loss.
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.