Total Rating
3.9
out of 10
6.4
out of 10
Metabolic Health ⓘ
6
Limited evidence supports its impact on metabolic markers, with potential benefits from antioxidants but insufficient controlled trials to confirm sustained metabolic improvements.
7
Generally supports metabolic health through whole foods but lacks consistent evidence for all markers and may have variability based on implementation.
Micronutrients ⓘ
3
Severely deficient in critical nutrients like B12 and D without supplementation.
6
Provides adequate micronutrients in most cases but risks deficiencies in B12, D, iodine, and iron without supplementation or fortified foods.
Nutrient Density ⓘ
6
Provides moderate nutrient density per calorie but lacks phytonutrient diversity and bioavailability optimization.
8
Prioritizes whole foods and phytonutrient diversity but may lack optimal bioavailability and calorie density in some variations.
Overall Health ⓘ
4
Limited nutritional adequacy and insufficient long-term evidence for chronic disease prevention.
6
Offers moderate benefits for chronic disease risk but risks nutrient deficiencies and sustainability challenges with strict plant-based versions.
Sustainability ⓘ
2
Requires extreme restriction, inaccessibility, and social incompatibility, making long-term adherence highly unlikely.
6
Moderate flexibility and accessibility but potential for strictness and cost barriers may hinder long-term adherence.
Lifestyle Fit ⓘ
3
Severely restricts social interactions and practicality due to limited food options and rigid preparation requirements.
5
Moderate social and travel flexibility but rigid restrictions limit real-world adaptability.
Practicality ⓘ
3
Requires specialized, costly, and geographically limited ingredients with significant preparation and planning demands.
6
Requires moderate cost and accessibility but may lack flexibility for real-world meal planning and preparation.
Appetite Control ⓘ
5
Limited protein and potential palatability issues may hinder satiety, but high fiber and low energy density offer partial appetite control.
7
Provides moderate satiety through fiber and protein but may lack consistent evidence for long-term appetite suppression.
Fat Quality ⓘ
3
Relies on minimal whole-food fats and lacks sufficient EPA/DHA, leading to poor omega-3 status and suboptimal cardiovascular and cognitive support.
7
Provides moderate quality fats with some omega-3 sources but lacks optimal EPA/DHA balance and may overemphasize omega-6s.
Fiber Intake ⓘ
5
Provides moderate fiber quantity but lacks diversity and may fall short of recommended intake.
8
Significantly enhances gut microbiome diversity and supports metabolic health through diverse, whole-food fiber sources.
Gut Health ⓘ
5
Provides moderate fiber but lacks diversity and essential prebiotic/fermented foods critical for microbiome diversity and digestive balance.
7
Promotes fiber diversity and fermented foods but may lack strict microbiome diversity due to variable implementation.
Hormonal Support ⓘ
4
Limited micronutrient diversity and potential caloric insufficiency may disrupt hormonal balance and stress regulation.
6
Provides moderate support for hormones through balanced macronutrients but risks deficiencies in key micronutrients if not carefully planned.
Macro Balance ⓘ
2
Severely deficient in protein and fat, leading to metabolic stress and poor satiety.
7
Offers moderate macro flexibility but lacks rigorous evidence for optimal ratios in diverse populations.
Protein Quality ⓘ
2
Severely inadequate in essential amino acids and digestible protein to meet recovery and satiety needs.
5
Relies on incomplete plant proteins with lower digestibility and amino acid balance, risking insufficient leucine and muscle synthesis support.
Taste ⓘ
2
Wheatgrass has an intensely bitter, grassy flavor that is generally unpalatable and limits meal variety and adherence.
6
Offers moderate flavor variety but risks blandness without intentional seasoning or creativity.
Body Composition ⓘ
3
Severely restricts protein and calories, risking muscle loss and impairing training performance without robust evidence for fat loss benefits.
6
May support fat loss with adequate protein but risks muscle loss and lacks robust evidence for optimal body composition outcomes.
Energy Balance ⓘ
3
Lacks structured calorie control, satiety, and flexibility for diverse energy goals.
6
Provides moderate satiety through whole foods but lacks structured calorie control mechanisms and flexibility for precise energy management.
Lean Mass ⓘ
3
Severely limits protein intake and energy availability, risking muscle catabolism without robust evidence for lean mass preservation.
5
Moderate protein intake and energy availability may support muscle retention but lack robust evidence for optimal lean mass preservation during caloric restriction.
Athletic Support ⓘ
3
Severely limits caloric and macronutrient diversity, risking underfueling and nutrient deficiencies critical for athletic performance.
6
Provides adequate nutrients for general health but may lack optimal macronutrient balance and energy density for high-intensity athletic performance.
Weight Loss ⓘ
3
Limited calorie deficit potential and poor sustainability hinder effective long-term fat loss.
6
May support moderate weight loss through calorie deficit but lacks robust evidence for sustained fat loss and faces sustainability challenges.
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.