The Atlantic Diet, also known as the Atlantic Maritime Eco-Diet (AMED), is an eating pattern inspired by the traditional eating habits of people bordering the Atlantic Ocean. It shares numerous similarities with the Mediterranean diet but includes a unique blend of foods and culinary practices specific to regions along the Atlantic coast. This diet has recently garnered interest among fitness enthusiasts and has been touted as one of the healthiest diet practices.
Health Benefits of the Atlantic Diet
Heart Health
Like the Mediterranean diet, the Atlantic diet emphasizes eating whole grains, fruits, vegetables, fish, and olive oil, all of these foods are highly beneficial for cardiovascular health. It may help reduce the risk of heart attack, stroke, and other heart diseases.
Weight Management
This diet is rich in fibre, which can help improve satiety and aid in weight management. Additionally, focusing on fresh, unprocessed foods may contribute to better weight control.
Antioxidant Protection
The Atlantic diet includes a variety of fruits, vegetables, and nuts, which are storehouses of antioxidants that help shield skin cells against oxidative stress and inflammation.
Also Read: Mediterranean Diet: Know Why This Is Not Just Another Food Fad To Follow in 2020
Improves Digestive Health
The Atlantic diet includes plenty of fibre-rich foods, promoting healthy digestion and lowering the risk of digestive problems such as constipation and bloating.
Packed With Nutrients
The diet emphasizes adding a rich array of nutrient-dense foods, offering loads of beneficial vitamins, minerals, and other bioactive compounds that optimise overall physical and mental well-being.
Foods To Be Included
At its core, the Atlantic Diet emphasizes the consumption of seasonal, locally sourced, fresh, and minimally processed foods. This includes various ingredients such as vegetables, fruits, cereals, whole grains, and whole-grain bread. Potatoes, nuts (especially chestnuts), and legumes are staples, alongside a significant inclusion of fish and seafood, reflecting the coastal nature of the region. Dairy products, predominantly milk and cheese, are also integral to the diet, along with meats such as beef, pork, poultry, and wild game.
Heart-healthy olive oil and the occasional indulgence in wine are further hallmarks of this dietary pattern. Food preparation methods are centred around simplicity, with techniques like boiling, grilling, baking, and stewing being commonly employed. Stewing, in particular, is highly regarded within the Atlantic Diet for its ability to preserve nutrients and flavours while minimizing the formation of harmful compounds associated with cardiovascular diseases.
Fish and Seafood: A diet staple, fish and seafood provide omega-3 fatty acids, which are important for heart health.
Fruits and Vegetables: Atlantic diet comprises rainbow-coloured fruits and vegetables.
Whole Grains: Whole grains like oats, barley, and whole wheat provide fibre and other nutrients.
Legumes: Beans, lentils, and chickpeas are impressive plant-based protein and fibre sources.
Nuts and Seeds: These provide healthy fats, protein, and fibre.
Olive Oil: Olive oil is the main fat source and is rich in monounsaturated fats and antioxidants.
Foods To Be Avoided
Processed Foods: Highly processed foods, including sugary snacks, fast food, and processed meats, are limited in the Atlantic diet.
Refined Grains: We minimize refined grains like white bread and white rice and focus on whole grains instead.
How Is the Atlantic Diet Related To The Mediterranean Diet
The Atlantic diet shares many similarities with the Mediterranean diet, including a focus on fresh, unprocessed foods, fish, olive oil, fruits, and vegetables. Both diets emphasize the importance of enjoying meals with family and friends and include moderate wine consumption. However, due to its coastal influence, the Atlantic diet places more emphasis on fish and seafood.
Side Effects
The Atlantic diet is generally considered healthy, and it may be suitable for some. Due to the increased fibre intake, a few may experience digestive concerns such as bloating or gas. Individuals with certain health conditions, such as seafood allergies, should also avoid or modify their diet to suit their needs.
Conclusion
The Atlantic diet offers a delicious and healthful way of eating, drawing inspiration from the bountiful offerings of the Atlantic Ocean. With its emphasis on fresh, nutrient-rich foods, this diet provides numerous health benefits and is a flavourful journey worth exploring.
References:
Traditional Atlantic Diet and Its Effect on Health and the Environment, A Secondary Analysis of the GALIAT Cluster Randomized Clinical Trial
Cristina Cambeses-Franco, MSc1; Francisco Gude, PhD2; Alfonso J. Benítez-Estévez, PhD3; et al
https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2814624
The Southern European Atlantic diet and all-cause and cause-specific mortality: a European multicohort study
Adrián Carballo-Casla, Denes Stefler, Rosario Ortolá, Yuntao Chen, Anika Knuppel, Ruzena Kubinova, Andrzej Pajak, Fernando Rodríguez-Artalejo, Eric J Brunner, Martin Bobak Author Notes
https://academic.oup.com/eurjpc/article/31/3/358/7475370
