Total Rating
6.6
out of 10
6.3
out of 10
Metabolic Health ⓘ
8
Strongly improves blood sugar, lipid profiles, and inflammation but may lack metabolic flexibility in high-carb scenarios.
7
Generally supports metabolic health through improved lipid profiles and inflammation reduction but may vary based on diet quality and individual factors.
Micronutrients ⓘ
5
Reliable coverage of most micronutrients but significant risks of deficiencies in B12, D, iodine, and iron without supplementation.
4
Lacks critical micronutrients like B12 and vitamin D without supplementation.
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 moderate nutrient density with diverse phytonutrients but may lack bioavailability optimization and risk calorie-dense processed foods.
Overall Health ⓘ
7
Offers substantial benefits for chronic disease prevention and metabolic health but requires careful planning to avoid nutrient deficiencies.
7
Offers significant disease prevention benefits but requires careful planning to avoid nutrient deficiencies.
Sustainability ⓘ
6
Offers moderate sustainability due to potential challenges in long-term adherence, flexibility, and psychological tolerance for strict plant-based diets.
7
Offers moderate sustainability due to flexibility in food choices but may face challenges with strict adherence, planning, and social integration.
Lifestyle Fit ⓘ
6
Offers moderate flexibility but faces challenges in social settings, travel, and time demands.
6
Offers moderate flexibility but faces challenges in social settings, travel, and long-term adherence due to strictness and planning demands.
Practicality ⓘ
6
Requires careful planning and access to affordable whole foods, but can be sustained with effort and resourcefulness.
5
Requires significant planning, cost, and effort to maintain without compromising nutritional adequacy.
Appetite Control ⓘ
6
Offers moderate satiety through fiber and volume but may struggle with protein adequacy and glycemic stability if not carefully balanced.
7
Offers moderate satiety through fiber and plant protein but risks hunger if not balanced with adequate protein and healthy fats.
Fat Quality ⓘ
7
Provides adequate unsaturated fats but lacks long-chain omega-3s and may have unfavorable omega-6 balance.
6
Provides adequate unsaturated fats but lacks long-chain omega-3s and may have imbalanced omega-6 intake.
Fiber Intake ⓘ
9
Provides abundant, diverse, and nutrient-dense fiber sources that strongly support gut health and metabolic function.
7
Provides adequate fiber quantity and diversity but may lack balance if relying on processed plant foods or insufficient variety.
Gut Health ⓘ
8
Significantly enhances gut microbiome diversity and supports metabolic health through fiber and plant-based nutrients.
7
Promotes gut microbiome diversity and fiber intake but may lack fermented foods and require careful planning to avoid digestive discomfort.
Hormonal Support ⓘ
7
Supports insulin and satiety but may risk deficiencies in iodine, B12, and fat-soluble vitamins if not meticulously planned.
6
Provides moderate hormonal support but risks deficiencies in B12, iodine, and zinc if not carefully balanced.
Macro Balance ⓘ
7
Provides adequate protein and fiber but may struggle with adaptability and fat quality in strict versions.
6
Provides adequate protein and fiber but may struggle with fat quality and adaptability for diverse goals.
Protein Quality ⓘ
6
Provides sufficient protein but with limitations in amino acid completeness and digestibility compared to animal sources.
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 culinary creativity.
6
Offers moderate flavor variety but risks monotony without intentional seasoning and culinary creativity.
Body Composition ⓘ
6
Can support fat loss with adequate protein but risks muscle loss if protein intake is insufficient.
6
Can improve fat loss with adequate protein but risks muscle loss if not carefully managed.
Energy Balance ⓘ
7
Provides structured satiety through fiber and volume but requires careful planning for calorie flexibility and surplus management.
6
Offers moderate satiety through fiber but lacks consistent structure for precise calorie control and flexibility for surplus/deficit adjustments without tracking.
Lean Mass ⓘ
6
Supports lean mass retention with adequate protein but requires careful planning to meet higher protein needs and avoid energy deficits.
6
Can preserve lean mass with adequate protein and energy intake but risks deficiency if not meticulously planned.
Athletic Support ⓘ
6
Provides adequate nutrients for most athletes with proper planning but risks deficiencies and underfueling if not meticulously structured.
7
Supports athletic performance with adequate protein and carbs but requires careful planning to avoid micronutrient deficiencies.
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.
7
Effectively supports calorie deficit and fat loss when well-structured but risks sustainability issues and weight regain if not balanced with flexibility.
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.