The Atlantic Diet: Why And How To Adopt This Healthy Eating Plan?
Doctors are unanimous when it comes to praising the health benefits of the Mediterranean diet. But have you heard about its variant called the Atlantic diet? We will explain why and how to adopt this new healthy eating plan, inspired by the culinary traditions of Spain and Portugal.
Why follow the Atlantic diet?
The Atlantic diet has been widely discussed in the media since a study was published in the scientific journal Jama Network Open in February 2024.
According to this scientific study, this diet would have a protective effect against metabolic syndrome, which is defined as overweight associated with conditions such as hyperglycemia, hypertension, insufficient levels of good cholesterol, or high levels of triglycerides...
Metabolic syndrome reflects a concerning health condition that can lead to type 2 diabetes, excess cholesterol, and cardiovascular diseases. It is therefore interesting to adopt an Atlantic-type diet as a preventive measure. This balanced diet, rich in good nutrients, would be particularly beneficial for people over the age of 60, to reduce mortality risk factors.
What are the main principles of the Atlantic regime?
The Atlantic diet is inspired by the traditional diet of the inhabitants of northwestern Spain (Galicia) and Portugal.
It is characterized by an abundance of local, seasonal, and unprocessed products, such as fresh fruits and vegetables, whole grains, proteins, and olive oil.
This new trendy diet has many similarities with the Mediterranean diet, particularly in adopting a balanced and seasonal diet and avoiding ultra-processed foods and sweets.
What are the differences between the Atlantic diet and the Mediterranean diet?
The Atlantic diet consists of fresh fish, red meat, dairy products, vegetables, fruits, legumes, and whole grain bread.
In this new diet, a bit more meat (including red meat), dairy products, and legumes are consumed than in the Mediterranean diet. This diet also highlights fatty fish that provide omega-3s beneficial for cardiovascular health and help prevent chronic diseases.
The cooking methods are not the same: while the Mediterranean diet favors salads and cooking with olive oil, the Atlantic diet uses baking and stews simmered for a long time at low temperature. In stewed dishes, minerals and certain vitamins can be found in the juice that is consumed.
How to adopt this healthy diet on a daily basis?
In the end, it doesn't matter whether your diet is labeled "Mediterranean" or "Atlantic."
The most important thing for health is to remember and apply daily the key principles common to both diets:
• buy raw (unprocessed) products and cook them yourself;
• prioritize fresh and local products;
• diversify your diet to avoid monotonous meals and maintain the pleasure of eating;
• eat balanced meals to maintain your ideal weight without worrying about counting calories and without restricting yourself.
Note: local fruits and vegetables have the great advantage of being harvested when ripe. Not only do they taste better, but they are also richer in vitamins and nutrients.
