Total Rating
6.6
out of 10
4.8
out of 10
Metabolic Health ⓘ
8
Strongly improves blood sugar, lipid profiles, and inflammation but may lack metabolic flexibility in high-carb scenarios.
7
Offers potential benefits for metabolic markers but lacks robust, specific evidence and may pose sustainability challenges.
Micronutrients ⓘ
5
Reliable coverage of most micronutrients but significant risks of deficiencies in B12, D, iodine, and iron without supplementation.
3
Lacks essential micronutrients like B12 and iodine without supplementation, risking chronic deficiencies.
Nutrient Density ⓘ
7
Offers high nutrient density through diverse whole plants but may lack optimal bioavailability for certain nutrients without strategic food pairings.
7
Offers diverse plant-based nutrients but lacks optimal bioavailability and some phytonutrient variety.
Overall Health ⓘ
7
Offers substantial benefits for chronic disease prevention and metabolic health but requires careful planning to avoid nutrient deficiencies.
5
Limited nutritional adequacy and potential deficiencies offset moderate benefits for chronic disease risk reduction.
Sustainability ⓘ
6
Offers moderate sustainability due to potential challenges in long-term adherence, flexibility, and psychological tolerance for strict plant-based diets.
3
Requires strict raw food restrictions, limited flexibility, and high dependency on specific, often inaccessible ingredients, making long-term adherence challenging.
Lifestyle Fit ⓘ
6
Offers moderate flexibility but faces challenges in social settings, travel, and time demands.
3
Severely restricts social interactions, travel flexibility, and daily convenience, making long-term adherence challenging for most lifestyles.
Practicality ⓘ
6
Requires careful planning and access to affordable whole foods, but can be sustained with effort and resourcefulness.
4
Requires significant financial, logistical, and time resources for strict raw food preparation and specialty ingredients.
Appetite Control ⓘ
6
Offers moderate satiety through fiber and volume but may struggle with protein adequacy and glycemic stability if not carefully balanced.
5
Provides moderate satiety from fiber and volume but risks hunger due to potential protein insufficiency and glycemic variability from high fruit intake.
Fat Quality ⓘ
7
Provides adequate unsaturated fats but lacks long-chain omega-3s and may have unfavorable omega-6 balance.
5
Provides limited healthy fats with insufficient EPA/DHA and potential omega-6 imbalance.
Fiber Intake ⓘ
9
Provides abundant, diverse, and nutrient-dense fiber sources that strongly support gut health and metabolic function.
7
Provides adequate fiber from whole foods but lacks diversity in fiber types and may cause digestive discomfort for some.
Gut Health ⓘ
8
Significantly enhances gut microbiome diversity and supports metabolic health through fiber and plant-based nutrients.
5
Limited fiber diversity and potential digestive challenges reduce its effectiveness for gut microbiome support.
Hormonal Support ⓘ
7
Supports insulin and satiety but may risk deficiencies in iodine, B12, and fat-soluble vitamins if not meticulously planned.
5
Provides some micronutrient benefits but risks deficiencies in B12, iodine, and vitamin D, which can disrupt hormone synthesis and regulation.
Macro Balance ⓘ
7
Provides adequate protein and fiber but may struggle with adaptability and fat quality in strict versions.
5
Low protein and fat intake may compromise satiety and hormonal function, while high carbohydrate focus lacks adaptability for diverse goals.
Protein Quality ⓘ
6
Provides sufficient protein but with limitations in amino acid completeness and digestibility compared to animal sources.
4
Relies on incomplete plant proteins with limited amino acid balance and insufficient digestibility for optimal muscle recovery.
Taste ⓘ
6
Offers moderate flavor variety but risks monotony without intentional seasoning and culinary creativity.
5
Limited variety and potential blandness due to strict raw food focus, though herbs/spices can enhance flavor.
Body Composition ⓘ
6
Can support fat loss with adequate protein but risks muscle loss if protein intake is insufficient.
5
Limited protein quality and quantity may compromise lean mass preservation and training performance.
Energy Balance ⓘ
7
Provides structured satiety through fiber and volume but requires careful planning for calorie flexibility and surplus management.
4
Limited structure for calorie control and prone to inconsistent intake due to restrictive food choices and lack of portion guidance.
Lean Mass ⓘ
6
Supports lean mass retention with adequate protein but requires careful planning to meet higher protein needs and avoid energy deficits.
4
Limited protein quality and potential energy deficits may hinder muscle retention during caloric restriction.
Athletic Support ⓘ
6
Provides adequate nutrients for most athletes with proper planning but risks deficiencies and underfueling if not meticulously structured.
5
Provides adequate carbohydrates and some micronutrients but lacks sufficient protein and fat for optimal athletic performance and recovery.
Weight Loss ⓘ
7
Supports sustainable calorie deficit and fat loss with evidence from long-term studies, but strict adherence and nutrient balance are critical for effectiveness.
5
Limited evidence for sustained fat loss and potential adherence 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.