What is the Mediterranean diet? What is the Atlantic diet? What are the health benefits?

 

If you're a carb enthusiast searching for a way to maintain a healthy diet without bidding farewell to your beloved bread and pasta, the Atlantic diet might be the answer. A recent study published in JAMA Network suggests that this diet, inspired by the eating habits of people in parts of Spain and Portugal, could offer a simplified and improved nutritional approach.

Much like its cousin, the Mediterranean diet, renowned for its cardiovascular benefits and overall health perks, the Atlantic diet draws inspiration from the traditional eating habits of northwestern Spain and Portugal. The study revealed that individuals following the Atlantic diet experienced a significant reduction in the risk of developing metabolic syndrome—a cluster of conditions linked to cardiovascular disease and type 2 diabetes—after six months.

So, what makes up the Atlantic diet?

The Atlantic diet shares similarities with the Mediterranean diet, emphasizing whole, unprocessed, and fresh foods. It includes fruits, vegetables, nuts, whole grains, fish, dairy, eggs, olive oil, and other seasonal nutritional sources. However, what sets the Atlantic diet apart is its focus on starchy foods like bread and pasta.

Here's a breakdown of the Atlantic diet:

Foundation of Carbs: The Atlantic diet encourages the consumption of starchy foods like bread, pasta, cereal, and rice six to eight times per day.

Accompanying Staples: Olive oil and wine are common accompaniments to meals. Animal products include eggs, milk, cheese, fish, seafood, beef, and pork.

Local, Seasonal, and Fresh: Similar to the Mediterranean diet, the Atlantic diet prioritizes local, seasonal, fresh whole foods such as fruits, vegetables, nuts, bread, beans, fish, seafood, milk products, and lean meats.

Common Cooking Methods: Stewing, broiling, grilling, and baking are the preferred cooking methods.

Primary Foods in the Diet: Olive oil, fresh seasonal vegetables and fruit, red and white wine (in moderation), bread, cereal, pasta, potatoes, milk and cheese, fish and seafood, lean meat, beef, and pork, eggs, nuts (especially almonds, walnuts, chestnuts, hazelnuts), and pulses (dry peas, beans, lentils, and chickpeas).

How is it Different from the Mediterranean Diet?

While both diets share a geographical origin, their concentration on food groups sets them apart. The Mediterranean diet leans towards plant-forward elements with fewer carbs, meat, and animal products. In contrast, the Atlantic diet places a heavier emphasis on starchy foods and allows red meats in moderation. Cooking and serving methods also play a crucial role in the Atlantic diet, promoting nutritional value and communal eating.

Atlantic Diet Recipe Examples:

Embracing the Atlantic diet opens up a world of fresh and varied meal possibilities. Here are some example recipes:

1. Baked Cod with Lemon and Garlic

2. Ground Beef and Sweet Potato Skillet

3. Toasted Skillet Whole-Grain Breakfast Cereal

4. Yogurt with Grape-Nut Cereal and Honey

5. Beef and Vegetable Stew

Incorporating the Atlantic diet into your lifestyle offers a delicious way to prioritize health while savoring the delights of your favorite carbohydrates.

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