Total Rating
6.4
out of 10
5.5
out of 10
Metabolic Health ⓘ
7
Offers moderate benefits for metabolic markers but lacks robust, long-term evidence compared to other well-researched diets.
6
Limited evidence supports specific metabolic benefits, but aligns with general plant-based advantages.
Micronutrients ⓘ
6
Provides adequate coverage for most micronutrients but risks deficiencies in B12, iodine, and vitamin D without explicit supplementation or fortified foods.
4
Likely to cause deficiencies in B12, D, iodine, and iron due to exclusion of animal products and bioavailability challenges.
Nutrient Density ⓘ
7
Offers diverse plant-based nutrients but may lack optimal bioavailability and processing efficiency for certain micronutrients.
7
Focuses on nutrient-rich plant foods but may lack variety in phytonutrient diversity and bioavailability optimization.
Overall Health ⓘ
6
Provides adequate nutrition with supplementation but carries risks of deficiency and lacks robust long-term population evidence.
6
Limited nutritional adequacy and lack of robust evidence for disease prevention despite potential benefits from plant-based components.
Sustainability ⓘ
7
Offers moderate flexibility and practicality but requires significant lifestyle adjustments and may lack long-term adherence evidence.
5
Moderate sustainability due to restrictive food choices and limited flexibility, which may reduce long-term adherence and practicality.
Lifestyle Fit ⓘ
5
Moderate social and travel flexibility but limited adaptability due to restrictive guidelines and preparation demands.
5
Limited flexibility in social settings and travel, requiring significant planning and dietary restrictions.
Practicality ⓘ
6
Requires moderate cost and accessibility but offers flexibility in meal planning and preparation.
6
Requires moderate effort and cost for fresh produce, but lacks widespread accessibility and simplicity compared to standard balanced diets.
Appetite Control ⓘ
7
Balances protein and fiber for moderate satiety but may struggle with glycemic stability and cravings due to higher carbohydrate content.
6
Offers moderate satiety through fiber and volume but risks cravings and overeating due to restrictive nature and variable protein adequacy.
Fat Quality ⓘ
7
Provides moderate healthy fats but relies on plant-based ALA for omega-3s, limiting long-chain EPA/DHA benefits.
5
Relies heavily on ALA without EPA/DHA, leading to suboptimal omega-3 status and potential omega-6 imbalance.
Fiber Intake ⓘ
5
Provides moderate fiber from vegetables and fruits but falls short of recommended quantities and lacks diverse fiber sources.
7
Provides adequate fiber quantity from plant foods but may lack diversity in fiber types and practicality for long-term adherence.
Gut Health ⓘ
7
Supports diverse fiber intake and fermented foods but includes animal products potentially limiting microbiome diversity.
6
Provides moderate fiber and plant diversity but lacks fermented foods and may restrict nutrient variety.
Hormonal Support ⓘ
6
Provides adequate fiber and micronutrients but may lack sufficient fat and specific hormones-supporting nutrients like vitamin D and iodine.
5
Limited micronutrient diversity and potential deficiencies in fat-soluble vitamins may hinder hormonal balance.
Macro Balance ⓘ
6
Provides adequate protein and healthy fats but may lack adaptability for diverse goals and energy stability.
5
Limited flexibility in macronutrient ratios with potential deficiencies in protein and fat, and lacks evidence-based adaptability for diverse goals.
Protein Quality ⓘ
7
Provides balanced animal and plant proteins with adequate amino acids but may lack optimal digestibility and distribution in typical adherence.
5
Limited by incomplete amino acid profiles and lower digestibility of plant-based sources without strategic complementation.
Taste ⓘ
7
Offers moderate variety and natural flavors but may lack seasoning and culinary creativity for long-term enjoyment.
5
Offers moderate flavor variety with fruits and vegetables but risks monotony and limited adaptability due to restrictive food choices.
Body Composition ⓘ
5
Limited protein adequacy and insufficient evidence for sustained fat-muscle ratio improvements.
5
Limited evidence supports fat loss without significant lean mass loss due to potential protein inadequacy and lack of targeted body composition research.
Energy Balance ⓘ
6
Offers moderate satiety through plant-based foods but lacks structured calorie control and flexibility for surplus intake.
5
Limited calorie control mechanisms and rigid food restrictions hinder reliable energy management.
Lean Mass ⓘ
6
Provides moderate protein adequacy but may struggle with optimal muscle protein synthesis and energy balance during caloric restriction.
4
Limited protein quality and potential energy deficits hinder muscle preservation.
Athletic Support ⓘ
6
Provides adequate macronutrients but may lack specific timing strategies and has potential micronutrient gaps for high-intensity athletes.
5
Limited macronutrient adequacy and potential nutrient deficiencies may hinder performance and recovery.
Weight Loss ⓘ
6
Offers moderate calorie deficit potential but limited long-term evidence for sustained fat loss and adherence.
5
Limited evidence supports sustained fat loss without significant adherence challenges or metabolic drawbacks.
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.