Total Rating
5.2
out of 10
5.0
out of 10
Metabolic Health ⓘ
5
Limited evidence supports consistent improvements in metabolic markers compared to balanced dietary patterns.
6
May modestly improve some metabolic markers but lacks robust evidence for sustained cardiometabolic benefits.
Micronutrients ⓘ
4
Lacks reliable coverage of critical micronutrients like B12 and iodine without fortification or supplementation.
4
Relies heavily on plant-based sources with limited bioavailability and significant gaps in critical nutrients like B12 and iodine without supplementation.
Nutrient Density ⓘ
6
Provides moderate nutrient density through whole plant foods but lacks phytonutrient diversity and may rely on processed items.
6
Offers moderate nutrient density with diverse plant foods but risks anti-nutrient interference and limited phytonutrient variety.
Overall Health ⓘ
6
May improve cardiovascular markers but risks nutrient deficiencies without supplementation.
5
Limited nutritional adequacy and potential deficiencies without supplementation, but may support metabolic and gut health in some populations.
Sustainability ⓘ
4
Requires strict food restrictions and limited flexibility, reducing long-term adherence potential.
4
Requires strict dietary restrictions and limited food variety, reducing long-term adherence potential.
Lifestyle Fit ⓘ
4
Struggles with social integration and travel flexibility, limiting real-world adherence.
3
Its strictness and social incompatibility significantly hinder real-world adherence and flexibility.
Practicality ⓘ
6
Requires moderate affordability and accessibility but may demand significant meal planning and preparation effort compared to flexible diets.
5
Requires specific, often specialty ingredients and time-intensive preparation, limiting accessibility and affordability for most.
Appetite Control ⓘ
5
Provides moderate fiber but may lack sufficient protein and stable macronutrient balance, risking hunger and cravings.
7
Provides adequate protein and fiber but may struggle with satiety due to potential low-fat content and restrictive nature.
Fat Quality ⓘ
6
Relies on ALA without sufficient EPA/DHA, limiting omega-3 benefits despite whole-food fat sources.
6
Provides moderate unsaturated fats but relies heavily on ALA and omega-6 sources, limiting EPA/DHA benefits.
Fiber Intake ⓘ
7
Provides adequate fiber quantity from whole plant foods but lacks diversity in fiber types and evidence of specific health outcomes.
7
Provides adequate fiber from whole plant foods but may lack diversity in fiber types and practical long-term adherence.
Gut Health ⓘ
6
Provides moderate fiber variety but lacks fermented foods and evidence of microbiome diversity improvements.
7
Promotes fiber and fermented foods but may lack diversity or nutrient balance in strict forms.
Hormonal Support ⓘ
6
Provides moderate hormonal support through fiber and antioxidants but may lack sufficient micronutrient density for optimal hormone regulation.
5
Limited micronutrient adequacy and risk of iodine deficiency may impair hormonal balance.
Macro Balance ⓘ
6
Provides adequate protein and fiber but may lack flexibility and balance in fat intake for diverse needs.
5
Provides adequate plant-based protein and fiber but lacks flexibility and may inadequately balance fats and protein for diverse needs.
Protein Quality ⓘ
6
Provides adequate but suboptimal protein quality due to reliance on plant sources with incomplete amino acid profiles and lower digestibility.
4
Relies on incomplete, low-digestibility plant proteins with potential amino acid deficiencies.
Taste ⓘ
5
Limited flavor variety and potential for monotony in strict plant-based adherence.
4
Limited flavor variety and potential for repetitive meals reduce long-term enjoyment and adherence.
Body Composition ⓘ
5
Limited protein adequacy and potential lean mass compromise in strict plant-based framework.
5
Limited protein quality and quantity may hinder lean mass preservation during fat loss.
Energy Balance ⓘ
5
Limited structure for calorie control but may support satiety through high fiber and volume.
4
Limited structure for intentional calorie control and variable satiety may hinder consistent energy management.
Lean Mass ⓘ
4
Limited protein quality and energy density may hinder muscle retention during caloric restriction.
3
Limited protein quality and adequacy hinder muscle preservation during caloric restriction.
Athletic Support ⓘ
5
Provides adequate macronutrients but lacks robust evidence for performance enhancement and may risk deficiencies without careful planning.
4
Limited macronutrient and micronutrient adequacy for high-intensity training without supplementation.
Weight Loss ⓘ
6
May support moderate weight loss through calorie deficit but lacks robust long-term evidence for sustained fat loss and adherence.
4
Limited calorie deficit potential and sustainability challenges hinder effective long-term fat loss.
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.