Total Rating
6.2
out of 10
6.6
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 improves lipid profiles and reduces inflammation but may vary in blood glucose stability and metabolic flexibility depending on food quality and individual factors.
Micronutrients ⓘ
4
Lacks critical micronutrients like B12 and D without supplementation, leading to significant deficiency risks.
5
Lacks essential micronutrients like B12, D, and iodine without fortification or 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 faces bioavailability challenges and risks nutrient gaps without careful planning.
Overall Health ⓘ
7
Offers substantial disease prevention benefits but requires careful supplementation to avoid nutrient deficiencies.
7
Offers substantial 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 and accessibility but may face challenges with strict adherence and long-term psychological tolerance.
Lifestyle Fit ⓘ
6
Requires significant planning and social adaptation but remains feasible with flexibility and preparation.
6
Moderate social adaptability but requires careful planning for travel and spontaneity.
Practicality ⓘ
5
Requires careful planning, specialty items, and time, limiting accessibility and affordability for many.
7
Offers reasonable affordability and accessibility but requires moderate meal planning and preparation effort.
Appetite Control ⓘ
7
Provides adequate fiber and plant-based satiety but may struggle with protein adequacy and glycemic stability if not carefully balanced.
7
Provides moderate satiety through fiber and protein but risks hunger if not balanced with complex carbs and adequate protein.
Fat Quality ⓘ
6
Limited EPA/DHA intake from ALA sources and potential omega-6 imbalance without careful management.
7
Provides adequate unsaturated fats but lacks sufficient EPA/DHA from animal sources, limiting cardiovascular and cognitive benefits.
Fiber Intake ⓘ
8
Provides adequate fiber quantity and diversity from whole foods, supporting gut and metabolic health.
8
Provides adequate fiber quantity and diversity but may lack optimal nutrient density and practical tolerance in some cases.
Gut Health ⓘ
7
Supports diverse microbiota and fiber intake but may lack fermented foods and require careful planning to avoid nutrient imbalances.
7
Enhances gut microbiome diversity through fiber and plant variety but may lack fermented foods and risk digestive discomfort without careful planning.
Hormonal Support ⓘ
5
May lack key micronutrients like B12 and iodine, risking hormonal imbalances if not carefully fortified.
6
Provides adequate fiber and protein for satiety but risks deficiencies in B12, iodine, and zinc if not fortified, impacting sex and thyroid hormones.
Macro Balance ⓘ
6
Provides adequate protein and fiber but risks imbalanced fat intake and insufficient protein for high-demand individuals.
7
Provides adequate protein and fiber but may lack fat variety and require careful planning for optimal macro balance.
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.
7
Offers substantial flavor variety and adaptability but requires careful planning to avoid monotony and ensure palatability.
Body Composition ⓘ
6
Supports moderate fat loss but risks lean mass loss without strict protein adequacy and training adherence.
6
Vegetarian diets can support moderate fat loss and lean mass preservation if well-planned, but risk muscle loss and energy deficits if protein or calorie intake is insufficient.
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
Provides moderate satiety and flexibility but requires careful planning to avoid hidden calories and maintain consistent energy intake.
Lean Mass ⓘ
6
Provides adequate protein with proper planning but faces challenges in sustaining energy and optimal amino acid profiles for muscle preservation.
6
Vegetarian diets can support lean mass with adequate protein and energy, but risk muscle loss if not meticulously planned due to lower protein quality and potential energy deficits.
Athletic Support ⓘ
6
Provides adequate energy and protein with proper planning but risks micronutrient deficiencies without supplementation.
6
Provides adequate macronutrients and micronutrients when well-planned but risks deficiencies in iron, B12, and vitamin D without supplementation, potentially hindering performance and recovery.
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
Provides moderate weight loss potential through calorie deficit and satiety but lacks robust long-term evidence for sustained fat loss compared to other 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.