FoodRef · Scanned Plate
Tostones with refried beans, guacamole and avocado salad
1 approve · 5 caution · 5 avoid
Cheferee's Consensus
Vegan rate this plate highest, Carnivore and Whole30 lowest — a 8.5-point spread. They are not reading different evidence; they are applying different rules to the same plate.
What each diet says
Each score is that framework's own position on this plate, scored as a whole meal — not the average of its parts.
- DASH6.8
- Mediterranean6.5
- Vegan9.5
- Carnivore1.0
- Paleo2.5
- Keto2.0
- Low-FODMAP2.0
- Whole301.0
- Zone4.5
- Anti-Inflammatory6.0
- GLP-16.2
The plate is plant-based, low in sodium potential, and rich in potassium from beans, avocado, and plantains, which DASH favors, but the fried tostones and likely sodium in refried beans keep it from a top score.
Plenty of plant foods, avocado, tomatoes and legumes fit the pattern, but Mediterranean eating emphasizes olive oil, fish, and whole grains rather than a fried-plantain-and-refried-bean base with no seafood or intact grain.
Every item on the plate — tostones, refried beans, guacamole, avocado salad, tomatoes, corn — is entirely plant-based, making this an essentially textbook vegan meal.
Carnivore excludes all plant foods, and this plate is 100% plants: plantains, beans, avocado, tomatoes, and corn. It is a categorical rejection.
Paleo excludes legumes and grains, so the 20% refried beans and 7% corn disqualify the plate, and fried plantains in seed oil are also outside paleo norms despite the avocado and tomatoes being fine.
Between tostones, refried beans, and corn, this plate is dominated by high-carb starches — easily well over keto's daily carb ceiling in a single meal — even though the guacamole and avocado salad supply fat.
Refried beans, avocado in large portions, and corn are all high-FODMAP, and guacamole typically contains garlic and onion, so most of the plate is problematic for a low-FODMAP eater.
Whole30 forbids legumes and all grains, so refried beans and corn each independently disqualify the plate regardless of the compliant avocado and tomatoes.
Carbs from plantains, beans and corn dominate at roughly 55% of the plate while protein is essentially absent, breaking Zone's 40/30/30 balance despite generous fats from avocado and guacamole.
Avocado, tomatoes, and beans bring fiber, monounsaturated fat and antioxidants that lower inflammation, but tostones fried in refined oil push in the opposite direction and cap the score.
Fiber from beans, avocado and vegetables plus fat from guacamole support satiety and slower gastric emptying, but the plate lacks protein and the fried starch load may be heavy on a sensitive stomach.
Food by food
Our catalog scores for each item. The plate's score above is a judgment on the whole meal, so it will not match the average of these.
Plantain~28% of the plate5.8▾
- Whole309.0
- Keto1.0
- Vegan9.0
- Low-FODMAP6.0
- Paleo6.0
- Carnivore1.0
- DASH5.0
- Zone2.0
- Anti-Inflammatory5.0
- GLP-1 Friendly4.0
- Mediterranean5.0
Refried beans~20% of the plate4.1▾
- Keto1.0
- Whole301.0
- Paleo1.0
- Mediterranean4.0
- Carnivore1.0
- Low-FODMAP2.0
- GLP-1 Friendly5.0
- DASH4.0
- Zone2.0
- Anti-Inflammatory5.0
- Vegan6.0
Guacamole~15% of the plate5.5▾
- Keto9.0
- Vegan9.0
- Paleo9.0
- Mediterranean8.0
- Carnivore1.0
- Whole305.0
- Low-FODMAP8.0
- DASH8.0
- Zone9.0
- Anti-Inflammatory9.0
- GLP-1 Friendly5.0
avocado salad~22% of the plate · not in our catalog yet▾
We don't have per-diet catalog scores for this food yet, so it has no breakdown here. It still counted toward the plate's score above.
Cherry tomatoes~8% of the plate5.5▾
- Low-FODMAP8.0
- Zone8.0
- Paleo9.0
- GLP-1 Friendly8.0
- Anti-Inflammatory8.0
- Mediterranean9.0
- Vegan10.0
- Keto5.0
- Carnivore1.0
- Whole3010.0
- DASH9.0
Corn~7% of the plate6.1▾
- Keto1.0
- Vegan9.0
- Paleo1.0
- Carnivore1.0
- Whole301.0
- Low-FODMAP8.0
- DASH5.0
- Zone2.0
- Anti-Inflammatory5.0
- GLP-1 Friendly4.0
- Mediterranean5.0
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Scores describe what each named diet framework's published principles say about this food. They are not FoodRef's opinion on whether anything is healthy, and they are not medical or nutritional advice. Talk to a doctor or a registered dietitian about your own diet.
If tracking or rating food is difficult for you, support is available from the National Alliance for Eating Disorders. FoodRef keeps no daily totals, no streaks, and no scan history.