Total Rating
5.2
out of 10
7.0
out of 10
Metabolic Health ⓘ
6
May marginally reduce inflammation and cardiovascular risk via uric acid lowering but lacks robust evidence for comprehensive metabolic improvements.
8
Balances plant-based nutrients with moderate animal products, improving insulin sensitivity and lipid profiles while reducing inflammation.
Micronutrients ⓘ
3
Severely restricts key nutrient sources like animal products and fortified foods, risking chronic deficiencies in B12, D, iodine, and iron without supplementation.
5
Provides adequate coverage for most micronutrients but risks deficiencies in B12, vitamin D, and iodine without fortified foods or supplements.
Nutrient Density ⓘ
6
Limited phytonutrient diversity and potential reliance on low-nutrient, calorie-dense foods despite purine restrictions.
7
Balances diverse plant foods with sustainable animal products, offering moderate nutrient density per calorie but limited phytonutrient diversity compared to stricter plant-based diets.
Overall Health ⓘ
5
Limited nutritional adequacy and disease prevention benefits, with risks of deficiencies and lack of long-term population-level evidence.
8
Balances nutritional adequacy and disease prevention benefits with moderate flexibility, though potential nutrient gaps require mindful adherence.
Sustainability ⓘ
5
Moderate restrictions on high-purine foods may limit flexibility and long-term adherence without clear evidence of sustained compliance.
7
Offers moderate flexibility and practicality but may face challenges with long-term adherence due to reduced animal product consumption and potential social/psychological barriers.
Lifestyle Fit ⓘ
4
Severely restricts social and travel flexibility while requiring significant planning and stress.
7
Offers moderate flexibility for social and travel scenarios but requires careful planning to balance plant-based and limited animal product consumption.
Practicality ⓘ
7
It requires moderate adjustments to food choices but remains affordable and accessible with minimal preparation effort.
7
Offers balanced affordability and accessibility but requires moderate planning and preparation effort.
Appetite Control ⓘ
6
Provides moderate fiber and some protein but may struggle with satiety if not balanced with adequate protein and energy density.
7
Balances protein, fiber, and whole foods to support satiety but may lack strict evidence on long-term appetite suppression.
Fat Quality ⓘ
6
Limited omega-3 adequacy from ALA without direct EPA/DHA sources compromises cardiovascular and inflammatory benefits.
7
Emphasizes whole-food unsaturated fats but relies on ALA without sufficient EPA/DHA, limiting long-chain omega-3 benefits.
Fiber Intake ⓘ
6
Provides moderate fiber from plant-based sources but lacks diversity and may exclude high-fiber foods due to uric acid restrictions.
9
Prioritizes diverse, nutrient-dense plant foods that meet fiber quantity and quality standards while supporting gut and metabolic health.
Gut Health ⓘ
6
Provides moderate fiber and plant-based diversity but may lack fermented foods and prebiotic variety for optimal microbiome support.
8
Promotes diverse fiber intake and fermented foods, supporting microbiome diversity and digestive health with strong scientific evidence.
Hormonal Support ⓘ
5
Limited support for hormonal balance due to potential micronutrient deficiencies and restrictive food choices impacting thyroid and sex hormone regulation.
7
Provides balanced macronutrients and fiber for hormone regulation but may lack specific micronutrients critical for hormonal function.
Macro Balance ⓘ
5
Limited adaptability and potential macro imbalances due to restrictive purine avoidance without clear evidence-based macro optimization.
7
Provides adequate protein and healthy fats but may underdeliver on optimal protein-to-carb balance for specific performance goals.
Protein Quality ⓘ
5
Limited by restrictive purine avoidance, leading to potential amino acid deficiencies and reduced digestibility.
6
Provides adequate but incomplete plant proteins with potential amino acid gaps and lower digestibility compared to animal sources.
Taste ⓘ
5
Limited flavor variety and potential for repetitive meals may reduce long-term enjoyment.
7
Offers moderate flavor variety and adaptability but may require effort to avoid blandness.
Body Composition ⓘ
5
Limited protein adequacy and potential muscle loss risk due to restrictive purine limitations.
6
Provides moderate fat loss potential but risks lean mass loss due to lower protein intake compared to optimal levels for muscle preservation.
Energy Balance ⓘ
5
Lacks structured calorie control and may lead to inconsistent energy intake due to restrictive food choices.
7
Offers moderate satiety through fiber and volume but lacks structured calorie control mechanisms for consistent energy management.
Lean Mass ⓘ
5
Limited protein quality and potential energy deficits may hinder lean mass preservation during caloric restriction.
6
Provides adequate protein but may struggle with optimal amino acid balance and energy density for sustained lean mass retention during calorie deficits.
Athletic Support ⓘ
4
Limited caloric density and potential micronutrient gaps may hinder energy availability and recovery.
6
Provides adequate carbohydrates and hydration but may lack sufficient protein and energy density for high-intensity athletic demands.
Weight Loss ⓘ
5
Limited calorie deficit potential and lack of direct evidence for sustained fat loss.
7
Promotes sustainable calorie deficit through plant-forward foods but lacks robust long-term evidence for preferential fat loss over lean mass.
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.