Total Rating
6.2
out of 10
6.3
out of 10
Metabolic Health ⓘ
7
Generally supports metabolic health through improved insulin sensitivity and lipid profiles but may risk nutrient deficiencies or inflammation if not carefully balanced.
7
Generally supports metabolic health through improved lipid profiles and inflammation reduction but may vary based on diet quality and individual factors.
Micronutrients ⓘ
4
Lacks critical micronutrients like B12 and D without supplementation, leading to significant deficiency risks.
4
Lacks critical micronutrients like B12 and vitamin D without supplementation.
Nutrient Density ⓘ
7
Offers high phytonutrient diversity but may lack optimal bioavailability and require careful planning to balance nutrient density per calorie.
7
Offers moderate nutrient density with diverse phytonutrients but may lack bioavailability optimization and risk calorie-dense processed foods.
Overall Health ⓘ
7
Offers substantial disease prevention benefits but requires careful supplementation to avoid nutrient deficiencies.
7
Offers significant disease prevention benefits but requires careful planning to avoid nutrient deficiencies.
Sustainability ⓘ
6
Requires significant planning, restricts natural food sources, and may limit social flexibility without compromising long-term health.
7
Offers moderate sustainability due to flexibility in food choices but may face challenges with strict adherence, planning, and social integration.
Lifestyle Fit ⓘ
6
Requires significant planning and social adaptation but remains feasible with flexibility and preparation.
6
Offers moderate flexibility but faces challenges in social settings, travel, and long-term adherence due to strictness and planning demands.
Practicality ⓘ
5
Requires careful planning, specialty items, and time, limiting accessibility and affordability for many.
5
Requires significant planning, cost, and effort to maintain without compromising nutritional adequacy.
Appetite Control ⓘ
7
Provides adequate fiber and plant-based satiety but may struggle with protein adequacy and glycemic stability if not carefully balanced.
7
Offers moderate satiety through fiber and plant protein but risks hunger if not balanced with adequate protein and healthy fats.
Fat Quality ⓘ
6
Limited EPA/DHA intake from ALA sources and potential omega-6 imbalance without careful management.
6
Provides adequate unsaturated fats but lacks long-chain omega-3s and may have imbalanced omega-6 intake.
Fiber Intake ⓘ
8
Provides adequate fiber quantity and diversity from whole foods, supporting gut and metabolic health.
7
Provides adequate fiber quantity and diversity but may lack balance if relying on processed plant foods or insufficient variety.
Gut Health ⓘ
7
Supports diverse microbiota and fiber intake but may lack fermented foods and require careful planning to avoid nutrient imbalances.
7
Promotes gut microbiome diversity and fiber intake but may lack fermented foods and require careful planning to avoid digestive discomfort.
Hormonal Support ⓘ
5
May lack key micronutrients like B12 and iodine, risking hormonal imbalances if not carefully fortified.
6
Provides moderate hormonal support but risks deficiencies in B12, iodine, and zinc if not carefully balanced.
Macro Balance ⓘ
6
Provides adequate protein and fiber but risks imbalanced fat intake and insufficient protein for high-demand individuals.
6
Provides adequate protein and fiber but may struggle with fat quality and adaptability for diverse goals.
Protein Quality ⓘ
6
Limited by incomplete amino acid profiles and lower digestibility compared to animal proteins, requiring careful planning to meet quality and sufficiency needs.
6
Provides adequate protein with careful planning but faces challenges in amino acid completeness and digestibility compared to animal sources.
Taste ⓘ
6
Offers moderate flavor variety but risks monotony without intentional seasoning and creativity.
6
Offers moderate flavor variety but risks monotony without intentional seasoning and culinary creativity.
Body Composition ⓘ
6
Supports moderate fat loss but risks lean mass loss without strict protein adequacy and training adherence.
6
Can improve fat loss with adequate protein but risks muscle loss if not carefully managed.
Energy Balance ⓘ
7
Provides moderate control over calorie intake through fiber and volume but requires mindful planning to avoid hidden calories and maintain consistency.
6
Offers moderate satiety through fiber but lacks consistent structure for precise calorie control and flexibility for surplus/deficit adjustments without tracking.
Lean Mass ⓘ
6
Provides adequate protein with proper planning but faces challenges in sustaining energy and optimal amino acid profiles for muscle preservation.
6
Can preserve lean mass with adequate protein and energy intake but risks deficiency if not meticulously planned.
Athletic Support ⓘ
6
Provides adequate energy and protein with proper planning but risks micronutrient deficiencies without supplementation.
7
Supports athletic performance with adequate protein and carbs but requires careful planning to avoid micronutrient deficiencies.
Weight Loss ⓘ
7
Promotes sustainable calorie deficit and fat loss when well-structured but requires careful planning to avoid nutrient deficiencies and maintain adherence.
7
Effectively supports calorie deficit and fat loss when well-structured but risks sustainability issues and weight regain if not balanced with flexibility.
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.