Total Rating
6.4
out of 10
6.4
out of 10
Metabolic Health ⓘ
7
Offers moderate benefits for metabolic markers but lacks robust, long-term evidence compared to other well-researched diets.
7
Generally supports metabolic health through whole foods but lacks consistent evidence for all markers and may have variability based on implementation.
Micronutrients ⓘ
6
Provides adequate coverage for most micronutrients but risks deficiencies in B12, iodine, and vitamin D without explicit supplementation or fortified foods.
6
Provides adequate micronutrients in most cases but risks deficiencies in B12, D, iodine, and iron without supplementation or fortified foods.
Nutrient Density ⓘ
7
Offers diverse plant-based nutrients but may lack optimal bioavailability and processing efficiency for certain micronutrients.
8
Prioritizes whole foods and phytonutrient diversity but may lack optimal bioavailability and calorie density in some variations.
Overall Health ⓘ
6
Provides adequate nutrition with supplementation but carries risks of deficiency and lacks robust long-term population evidence.
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 practicality but requires significant lifestyle adjustments and may lack long-term adherence evidence.
6
Moderate flexibility and accessibility but potential for strictness and cost barriers may hinder long-term adherence.
Lifestyle Fit ⓘ
5
Moderate social and travel flexibility but limited adaptability due to restrictive guidelines and preparation demands.
5
Moderate social and travel flexibility but rigid restrictions limit real-world adaptability.
Practicality ⓘ
6
Requires moderate cost and accessibility but offers flexibility in meal planning and preparation.
6
Requires moderate cost and accessibility but may lack flexibility for real-world meal planning and preparation.
Appetite Control ⓘ
7
Balances protein and fiber for moderate satiety but may struggle with glycemic stability and cravings due to higher carbohydrate content.
7
Provides moderate satiety through fiber and protein but may lack consistent evidence for long-term appetite suppression.
Fat Quality ⓘ
7
Provides moderate healthy fats but relies on plant-based ALA for omega-3s, limiting long-chain EPA/DHA benefits.
7
Provides moderate quality fats with some omega-3 sources but lacks optimal EPA/DHA balance and may overemphasize omega-6s.
Fiber Intake ⓘ
5
Provides moderate fiber from vegetables and fruits but falls short of recommended quantities and lacks diverse fiber sources.
8
Significantly enhances gut microbiome diversity and supports metabolic health through diverse, whole-food fiber sources.
Gut Health ⓘ
7
Supports diverse fiber intake and fermented foods but includes animal products potentially limiting microbiome diversity.
7
Promotes fiber diversity and fermented foods but may lack strict microbiome diversity due to variable implementation.
Hormonal Support ⓘ
6
Provides adequate fiber and micronutrients but may lack sufficient fat and specific hormones-supporting nutrients like vitamin D and iodine.
6
Provides moderate support for hormones through balanced macronutrients but risks deficiencies in key micronutrients if not carefully planned.
Macro Balance ⓘ
6
Provides adequate protein and healthy fats but may lack adaptability for diverse goals and energy stability.
7
Offers moderate macro flexibility but lacks rigorous evidence for optimal ratios in diverse populations.
Protein Quality ⓘ
7
Provides balanced animal and plant proteins with adequate amino acids but may lack optimal digestibility and distribution in typical adherence.
5
Relies on incomplete plant proteins with lower digestibility and amino acid balance, risking insufficient leucine and muscle synthesis support.
Taste ⓘ
7
Offers moderate variety and natural flavors but may lack seasoning and culinary creativity for long-term enjoyment.
6
Offers moderate flavor variety but risks blandness without intentional seasoning or creativity.
Body Composition ⓘ
5
Limited protein adequacy and insufficient evidence for sustained fat-muscle ratio improvements.
6
May support fat loss with adequate protein but risks muscle loss and lacks robust evidence for optimal body composition outcomes.
Energy Balance ⓘ
6
Offers moderate satiety through plant-based foods but lacks structured calorie control and flexibility for surplus intake.
6
Provides moderate satiety through whole foods but lacks structured calorie control mechanisms and flexibility for precise energy management.
Lean Mass ⓘ
6
Provides moderate protein adequacy but may struggle with optimal muscle protein synthesis and energy balance 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 ⓘ
6
Provides adequate macronutrients but may lack specific timing strategies and has potential micronutrient gaps for high-intensity athletes.
6
Provides adequate nutrients for general health but may lack optimal macronutrient balance and energy density for high-intensity athletic performance.
Weight Loss ⓘ
6
Offers moderate calorie deficit potential but limited long-term evidence for sustained fat loss and adherence.
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.