The Mediterranean diet has long been commended for its health benefits and association with a lifestyle of thoughtful eating and communal meals. This diet, which is based on traditional cuisines from southern European nations such as Italy and Greece, has been linked to a lower incidence of chronic illnesses such as heart disease and type 2 diabetes. It’s typically regarded as one of the most effective approaches to combat obesity.
While the Mediterranean diet’s benefits are undeniable, nutrition experts are now highlighting its gastronomic cousin, the Atlantic diet, as the upgrade you need for long-term health. This diet, which includes more starchy carbs, fresh fish, and seasonal vegetables, is based on the traditional eating habits of northwest Spain and Portugal. It’s making waves on social media, with wellness influencers calling it the must-try diet of the moment.
What Exactly is the Atlantic Diet?
The Atlantic diet is a variation on the Mediterranean diet that emphasizes fresh seafood, seasonal vegetables and fruits, whole grains, sustainable protein, olive oil, dairy, legumes, nuts, lean meats, and herbs and spices. It focuses on local, seasonal produce and balanced, moderate quantities.
A few key differences distinguish the Atlantic diet. Unlike the Mediterranean diet, which stresses a diverse range of locally obtained fresh fruits and vegetables, the Atlantic diet focuses on the advantages of brassicas. This vegetable family, which includes broccoli, cabbage, cauliflower, and kale, is high in minerals including iron, which fights weariness, folate, which boosts energy, and potassium, which helps with fluid balance.
The holistic eating style of the Atlantic diet also places slightly more emphasis on seafood, dairy, and lean cuts of meat, which might suit some people better. The diet incorporates a higher proportion of cold-water fish and seafood, reflecting the traditional foods of the Atlantic coastal regions. And if you enjoy cheese paired with wine, you’ll be pleased to know that both are allowed on the Atlantic diet.
The main point of difference between the two diets, however, is that the Atlantic diet allows for more starchy carbs. Instead of focusing on pasta, a staple of the Mediterranean diet, the Atlantic diet includes potatoes, bread, and even chestnuts. These starchy carbs are usually combined with protein-rich foods to provide a balanced plate. Summer is an ideal time to try the Atlantic diet due to the abundance of fresh produce, better access to fresh seafood, and the suitability of outdoor cooking methods like barbecuing.
Benefits of the Atlantic Diet
A new six-month Spanish study looked at how the Atlantic diet affected metabolic health. The study discovered that adhering to the core principles of the Atlantic diet reduced the risk of significant markers associated with heart disease, diabetes, and other long-term disorders by an amazing 42%. Another study found that following a coastal-focused diet lowered the risk of death from any cause by more than 13 years. The Atlantic diet also has a lower risk of certain malignancies since it focuses on nutrient-dense foods.
Key Components of the Atlantic Diet
- Fresh Seafood:
Cold-water fish and seafood are staples of the Atlantic diet, providing essential omega-3 fatty acids that are crucial for heart health. - Seasonal Vegetables and Fruits:
Emphasizing local and seasonal produce ensures that you get the freshest and most nutrient-dense foods available. - Whole Grains:
Incorporating whole grains like barley, oats, and rye helps in maintaining a balanced diet rich in fiber. - Sustainable Protein:
Lean meats and legumes are important sources of protein, supporting muscle health and overall bodily functions. - Olive Oil:
Just like the Mediterranean diet, olive oil is a key component, providing healthy fats that support heart health. - Dairy:
Moderate consumption of dairy products like cheese and yogurt adds essential nutrients like calcium and probiotics. - Nuts and Seeds:
These are great sources of healthy fats, protein, and essential minerals. - Herbs and Spices:
Adding herbs and spices not only enhances the flavor of your meals but also provides various health benefits due to their anti-inflammatory properties. - Starchy Carbs:
Potatoes, bread, and chestnuts are included, providing energy and satiety when combined with protein-rich foods.
Practical Tips for Adopting the Atlantic Diet
- Start with Small Changes:
Begin by incorporating more fish and seafood into your meals. Aim for at least two servings per week. - Focus on Seasonal Produce:
Visit local farmers’ markets to find fresh, seasonal vegetables and fruits. This ensures you are eating the most nutrient-rich produce. - Experiment with Brassicas:
Add more brassicas like broccoli, cabbage, and kale to your diet. These vegetables are versatile and can be used in a variety of dishes. - Swap Pasta for Potatoes:
Instead of pasta, try incorporating potatoes or whole grain bread into your meals. They provide a good source of starchy carbs and complement protein-rich foods. - Embrace Olive Oil:
Use olive oil as your primary cooking fat. It’s heart-healthy and adds a rich flavor to your dishes. - Include Dairy Moderately:
Enjoy dairy products like cheese and yogurt in moderation. They provide essential nutrients without overloading your diet with saturated fats. - Use Herbs and Spices:
Enhance your meals with herbs and spices for added flavor and health benefits. They are a great way to reduce the need for salt and sugar in your cooking.
Conclusion:
Switching to the Atlantic diet could be the summer health boost you need. By focusing on fresh seafood, seasonal vegetables, and balanced quantities, you may reap the delicious and nutritional benefits of this coastal-inspired eating approach. Whether you want to enhance your heart health, lower your risk of chronic diseases, or simply enjoy a range of nutrient-dense foods, the Atlantic diet provides a new and sustainable approach to healthy eating. So, why not give it a try this summer and reap the benefits for your health and wellness?
