What is the Atlantic diet, “cousin” of the Mediterranean diet?
The Mediterranean diet has been considered the benchmark for healthy eating for several years, but its lesser-known cousin, the Atlantic diet, is now in the spotlight.
This follows a study published in the journal JAMA Network Open, suggesting that the Atlantic diet was linked to better heart health and a lower risk of developing metabolic syndrome.
Metabolic syndrome is a collective condition involving high blood pressure, blood sugar, triglycerides and abdominal fat. Together, this condition leads to a higher risk of coronary heart disease, stroke and diabetes.
The study examined how the principles of the Mediterranean diet could be applied to other cultures. The Atlantic diet is primarily consumed by people living along the Atlantic coast, including Portugal, Spain, France, Ireland and parts of Scandinavia.
Differences between the Atlantic diet and the Mediterranean diet
The Mediterranean diet has been widely studied and is often recommended by doctors and scientists because it includes many plant-based foods like whole grains, fruits, vegetables, beans and nuts.
It also highlights the benefits of olive oil as a primary source of fat. Fish and poultry have more importance in this diet than red meat, which should only be eaten rarely and in small quantities.
Watch: Food Swaps to Help You Follow a Mediterranean-Based Diet
The Atlantic diet is quite similar, in that it also emphasizes the importance of eating plenty of fresh vegetables, legumes, and whole grains. Both diets also allow moderate wine consumption.
However, the Atlantic diet particularly focuses on seafood, which is a staple of coastal areas.
Unlike the Mediterranean diet, its coastal cousin allows moderate consumption of red meat, such as beef, as well as pork.
Benefits of the Atlantic Diet
Fitness Group director Steven Dick told Yahoo UK that the Atlantic diet has many benefits from eating fish rich in omega-3 fatty acids.
“Fresh fish like salmon, mackerel, sardines and shellfish are all common in the Atlantic diet, as they are rich in omega-3 fatty acids, which are fantastic for heart health and reduce inflammation. This is supplemented by plenty of fruits and vegetables, packed with vitamins, minerals and antioxidants that promote overall well-being,” he says.
Besides fish, whole grains like oats, barley and whole wheat are also staple foods and provide fiber that supports digestion and helps maintain healthy cholesterol levels.
Although olive oil has a more prominent place in the Mediterranean diet, Dick says both diets share a Spanish influence, meaning olive oil can also be found in abundance in the Atlantic diet.
Olive oil is “packed with monounsaturated fats, which in measured amounts may be associated with a reduced risk of heart disease and other chronic conditions.”
“Overall, this dietary approach is associated with a lower risk of cardiovascular disease, thanks to the heart-healthy fats found in seafood and olive oil, as well as the abundance of fruit , vegetables and whole grains,” says Dick.
“Plus, the focus on fresh, whole foods means you get plenty of nutrition without the added sugars, unhealthy fats and processed ingredients often found in modern diets.”
Risks of metabolic syndrome
The study found that people who followed the Atlantic diet for a six-month period had a lower risk of developing metabolic syndrome.
Alanna Kate Derrick, endurance sports nutrition coach and personal trainer, tells Yahoo UK that metabolic syndrome is “a collection of conditions such as excess visceral fat, high blood sugar, hypertension and poor cholesterol levels which amplify cardiovascular risks as well as diabetes”.
According to the NHS, the condition is linked to insulin resistance. You are at higher risk of developing metabolic syndrome if you:
As you age, the risk of developing metabolic syndrome also increases. However, the new study suggests that adopting a diet like the Atlantic Diet could help prevent this phenomenon.
“Even modest adherence (to the Atlantic diet) seems protective,” adds Derrick.
“Metabolic diseases affect more than 20% of adults today, fueled by modern ultra-processed diets, physical inactivity and microbiome disruption. But a traditional regional diet, emphasizing fresh, intact whole foods rich in phytonutrients, may help counter some modern risk trajectories and comorbidities.
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