Total Rating
4.2
out of 10
5.5
out of 10
Metabolic Health ⓘ
2
Strongly associated with metabolic dysregulation, insulin resistance, and atherogenic lipid profiles.
6
Limited evidence supports specific metabolic benefits, but aligns with general plant-based advantages.
Micronutrients ⓘ
4
Systematically lacks key vitamins and minerals like vitamin C, folate, and magnesium while being high in sodium and saturated fats.
4
Likely to cause deficiencies in B12, D, iodine, and iron due to exclusion of animal products and bioavailability challenges.
Nutrient Density ⓘ
2
Relies heavily on calorie-dense, minimally nutritious processed foods with limited phytonutrient diversity and poor bioavailability.
7
Focuses on nutrient-rich plant foods but may lack variety in phytonutrient diversity and bioavailability optimization.
Overall Health ⓘ
1
Strongly associated with chronic disease risk, nutrient deficiencies, and long-term metabolic harm.
6
Limited nutritional adequacy and lack of robust evidence for disease prevention despite potential benefits from plant-based components.
Sustainability ⓘ
8
It is highly adaptable and accessible, aligning with common dietary habits and lifestyle demands.
5
Moderate sustainability due to restrictive food choices and limited flexibility, which may reduce long-term adherence and practicality.
Lifestyle Fit ⓘ
8
Offers high flexibility and social compatibility but lacks adaptability for health-conscious adjustments.
5
Limited flexibility in social settings and travel, requiring significant planning and dietary restrictions.
Practicality ⓘ
9
It is highly affordable, widely accessible, and easy to plan and prepare with minimal effort and resources.
6
Requires moderate effort and cost for fresh produce, but lacks widespread accessibility and simplicity compared to standard balanced diets.
Appetite Control ⓘ
3
High in energy-dense, low-fiber foods that promote overeating and unstable blood sugar, leading to frequent hunger and cravings.
6
Offers moderate satiety through fiber and volume but risks cravings and overeating due to restrictive nature and variable protein adequacy.
Fat Quality ⓘ
3
High in harmful trans fats and omega-6, low in protective omega-3s and whole-food unsaturated fats.
5
Relies heavily on ALA without EPA/DHA, leading to suboptimal omega-3 status and potential omega-6 imbalance.
Fiber Intake ⓘ
3
Severely deficient in fiber quantity and diversity, leading to poor gut and metabolic outcomes.
7
Provides adequate fiber quantity from plant foods but may lack diversity in fiber types and practicality for long-term adherence.
Gut Health ⓘ
3
Severely lacks dietary fiber, prebiotics, and fermented foods, promoting gut dysbiosis and digestive distress.
6
Provides moderate fiber and plant diversity but lacks fermented foods and may restrict nutrient variety.
Hormonal Support ⓘ
3
Significantly disrupts insulin, cortisol, and sex hormone balance due to high processed foods and micronutrient deficiencies.
5
Limited micronutrient diversity and potential deficiencies in fat-soluble vitamins may hinder hormonal balance.
Macro Balance ⓘ
3
Significantly skewed toward unhealthy fats and refined carbohydrates, compromising metabolic health and satiety.
5
Limited flexibility in macronutrient ratios with potential deficiencies in protein and fat, and lacks evidence-based adaptability for diverse goals.
Protein Quality ⓘ
7
Provides adequate high-quality animal proteins but lacks diversity in amino acid sources and may include low-digestibility processed meats.
5
Limited by incomplete amino acid profiles and lower digestibility of plant-based sources without strategic complementation.
Taste ⓘ
7
Offers a variety of flavorful and palatable foods but may lack long-term satisfaction due to high fat and processed ingredients.
5
Offers moderate flavor variety with fruits and vegetables but risks monotony and limited adaptability due to restrictive food choices.
Body Composition ⓘ
2
Promotes significant fat gain, muscle loss, and metabolic dysfunction detrimental to body composition.
5
Limited evidence supports fat loss without significant lean mass loss due to potential protein inadequacy and lack of targeted body composition research.
Energy Balance ⓘ
3
Poorly supports intentional calorie control due to high energy density, low satiety, and frequent overeating risks.
5
Limited calorie control mechanisms and rigid food restrictions hinder reliable energy management.
Lean Mass ⓘ
5
Provides adequate protein but risks muscle loss due to high glycemic load and inflammatory components.
4
Limited protein quality and potential energy deficits hinder muscle preservation.
Athletic Support ⓘ
3
Lacks essential micronutrients and balanced macronutrients critical for sustained energy and recovery.
5
Limited macronutrient adequacy and potential nutrient deficiencies may hinder performance and recovery.
Weight Loss ⓘ
2
Strongly associated with weight gain and metabolic dysfunction, undermining sustainable fat loss.
5
Limited evidence supports sustained fat loss without significant adherence challenges or metabolic drawbacks.
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.