Total Rating
6.6
out of 10
6.2
out of 10
Metabolic Health ⓘ
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.
7
Generally supports metabolic health through improved insulin sensitivity and lipid profiles but may risk nutrient deficiencies or inflammation if not carefully balanced.
Micronutrients ⓘ
5
Lacks essential micronutrients like B12, D, and iodine without fortification or supplementation.
4
Lacks critical micronutrients like B12 and D without supplementation, leading to significant deficiency risks.
Nutrient Density ⓘ
7
Offers moderate nutrient density with diverse phytonutrients but faces bioavailability challenges and risks nutrient gaps without careful planning.
7
Offers high phytonutrient diversity but may lack optimal bioavailability and require careful planning to balance nutrient density per calorie.
Overall Health ⓘ
7
Offers substantial disease prevention benefits but requires careful planning to avoid nutrient deficiencies.
7
Offers substantial disease prevention benefits but requires careful supplementation to avoid nutrient deficiencies.
Sustainability ⓘ
7
Offers moderate sustainability due to flexibility and accessibility but may face challenges with strict adherence and long-term psychological tolerance.
6
Requires significant planning, restricts natural food sources, and may limit social flexibility without compromising long-term health.
Lifestyle Fit ⓘ
6
Moderate social adaptability but requires careful planning for travel and spontaneity.
6
Requires significant planning and social adaptation but remains feasible with flexibility and preparation.
Practicality ⓘ
7
Offers reasonable affordability and accessibility but requires moderate meal planning and preparation effort.
5
Requires careful planning, specialty items, and time, limiting accessibility and affordability for many.
Appetite Control ⓘ
7
Provides moderate satiety through fiber and protein but risks hunger if not balanced with complex carbs and adequate protein.
7
Provides adequate fiber and plant-based satiety but may struggle with protein adequacy and glycemic stability if not carefully balanced.
Fat Quality ⓘ
7
Provides adequate unsaturated fats but lacks sufficient EPA/DHA from animal sources, limiting cardiovascular and cognitive benefits.
6
Limited EPA/DHA intake from ALA sources and potential omega-6 imbalance without careful management.
Fiber Intake ⓘ
8
Provides adequate fiber quantity and diversity but may lack optimal nutrient density and practical tolerance in some cases.
8
Provides adequate fiber quantity and diversity from whole foods, supporting gut and metabolic health.
Gut Health ⓘ
7
Enhances gut microbiome diversity through fiber and plant variety but may lack fermented foods and risk digestive discomfort without careful planning.
7
Supports diverse microbiota and fiber intake but may lack fermented foods and require careful planning to avoid nutrient imbalances.
Hormonal Support ⓘ
6
Provides adequate fiber and protein for satiety but risks deficiencies in B12, iodine, and zinc if not fortified, impacting sex and thyroid hormones.
5
May lack key micronutrients like B12 and iodine, risking hormonal imbalances if not carefully fortified.
Macro Balance ⓘ
7
Provides adequate protein and fiber but may lack fat variety and require careful planning for optimal macro balance.
6
Provides adequate protein and fiber but risks imbalanced fat intake and insufficient protein for high-demand individuals.
Protein Quality ⓘ
6
Provides adequate protein with careful planning but faces challenges in amino acid completeness and digestibility compared to animal sources.
6
Limited by incomplete amino acid profiles and lower digestibility compared to animal proteins, requiring careful planning to meet quality and sufficiency needs.
Taste ⓘ
7
Offers substantial flavor variety and adaptability but requires careful planning to avoid monotony and ensure palatability.
6
Offers moderate flavor variety but risks monotony without intentional seasoning and creativity.
Body Composition ⓘ
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.
6
Supports moderate fat loss but risks lean mass loss without strict protein adequacy and training adherence.
Energy Balance ⓘ
6
Provides moderate satiety and flexibility but requires careful planning to avoid hidden calories and maintain consistent energy intake.
7
Provides moderate control over calorie intake through fiber and volume but requires mindful planning to avoid hidden calories and maintain consistency.
Lean Mass ⓘ
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.
6
Provides adequate protein with proper planning but faces challenges in sustaining energy and optimal amino acid profiles for muscle preservation.
Athletic Support ⓘ
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.
6
Provides adequate energy and protein with proper planning but risks micronutrient deficiencies without supplementation.
Weight Loss ⓘ
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.
7
Promotes sustainable calorie deficit and fat loss when well-structured but requires careful planning to avoid nutrient deficiencies and maintain adherence.
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.