The Atlantic diet, a traditional eating pattern from northwest Spain and northern Portugal, also known as Galacia, may gain popularity as a health-promoting dietary choice.
A recent study indicates the Atlantic Diet might reduce metabolic syndrome risk, a cluster of conditions that can lead to heart disease, stroke, and type 2 diabetes.
Although not as thoroughly studied as the Mediterranean diet, the Atlantic and Mediterranean eating styles share similarities.
Both diets emphasize cultural and social aspects of meals, often enjoyed in the company of family and friends, promoting a sense of community and potentially enhancing the quality of life across different age groups.
Both diets feature fresh fish, seasonal vegetables, legumes, whole grains, dairy, and moderate wine consumption.
The main deviation in the Atlantic diet is higher red meat and pork consumption, but experts advise limiting these and substituting plant-based proteins like legumes when feasible. Experts caution against high consumption of red meat and pork as they are associated with a higher risk of chronic diseases, including type 2 diabetes, cardiovascular diseases, and cancer.
The study suggests that the Atlantic diet might have potential health benefits, but other factors such as physical activity and the provision of nutrition education, cooking lessons, and food baskets tailored to the diet might also have contributed to the observed outcomes.
Participants in the intervention group received Atlantic-diet-friendly food baskets along with nutrition education, cooking classes, and written materials, which might have contributed to the results.
As with any diet, moderation and variety are key. While the Atlantic diet shows promise for reducing metabolic syndrome risk, it’s important to consider all aspects of health, including physical activity, portion sizes, and overall lifestyle.
What Foods Are Part of The Atlantic Diet?
The Atlantic diet is a variation of the Mediterranean diet, with some unique characteristics. It’s known for its inclusion of local, seasonal, and unprocessed foods, which are part of the traditional diet in regions along the Atlantic Ocean.
This diet has a strong emphasis on fish and seafood, which are abundant in these coastal areas. It also includes an array of fresh fruits and vegetables, beans, legumes, and whole grains, which provide essential nutrients and fiber.
Olive oil is a key component, used as a healthy source of fat. Chestnuts, potatoes, and rice are common starch-based foods, providing energy and essential vitamins and minerals.
In addition to its focus on plant-based foods, the Atlantic diet includes moderate amounts of meat and wine. Red meat is consumed, but it’s encouraged to be eaten in moderation, and alternatives like beans and legumes are often suggested.
Dairy products like milk and cheese are also included, providing calcium and other nutrients. The diet encourages a balanced intake of various food groups, promoting overall health and well-being.
Overall, the Atlantic diet is characterized by its emphasis on local, seasonal, and unprocessed foods, as well as its focus on family-centered eating practices. It encourages a balanced intake of various food groups, promoting overall health and well-being.
Benefits of The Atlantic Diet
The Atlantic diet is believed to offer several benefits for health. Researchers from the University of Santiago de Compostela in Spain conducted a study that followed 231 families, comprising 518 individuals, over a span of six months. They monitored their metabolic health, including metrics like weight, cholesterol levels, and blood pressure.
Half of the participants were randomly assigned to adopt a traditional Atlantic diet, and they were provided with the necessary resources, including food, cooking classes, and other support. The other half were instructed to continue their usual eating habits.
At the end of the six months, individuals following the Atlantic diet were found to be 68% less likely to develop metabolic syndrome, which is a cluster of health problems, including risky cholesterol levels, that can increase the risk of heart disease, stroke, or diabetes.
Additionally, participants on the Atlantic diet had slimmer waistlines and were less likely to have high levels of abdominal fat compared to those who didn’t follow the diet.
However, the diet did not show a significant impact on certain health indicators such as blood pressure or blood sugar levels. Therefore, more research is necessary to better understand the mechanisms of the diet and its potential benefits for specific groups.
One key aspect that the study emphasized was the importance of family participation in following the diet. Previous research suggests that having social support can facilitate the development and maintenance of healthy eating habits.
Overall, the Atlantic diet, with its emphasis on nutrient-dense whole foods, aligns with the broader understanding that such dietary patterns can contribute to better health and longevity.
Whether one follows a Mediterranean diet, adheres to the principles of the “Blue Zones” eating style, or opts for the Atlantic diet, prioritizing wholesome and nutritious foods is associated with various health benefits.
The Atlantic Diet – What The Research Says
Older studies, including a 2010 study, have also examined the Atlantic diet. In 2010, a study found that this diet was linked to lower rates of non-fatal heart attacks. However, the researchers noted that this diet is not “optimal” for reducing the risk of ischemic heart disease.
Another study published last year in the journal Molecular Psychiatry found an association between the Atlantic diet and a lower risk of depression. Similar associations were found with other healthy eating patterns, including the Mediterranean diet.
Adrián Carballo Casla, PhD, a postdoctoral researcher at the Aging Research Center of Karolinska Institutet and lead author of the study, commented that there may be several depression-friendly dietary patterns, not just one.
Carballo Casla also led another study last year that linked the Atlantic diet to lower rates of death, cancer, and heart disease. The study included about 36,000 people between the ages of 18 and 96 who live throughout Europe.
The health benefits associated with the Atlantic diet were similar to those observed with other eating patterns like the Dietary Approaches to Stop Hypertension (DASH) and Alternate Healthy Eating Index (AHEI).
Should You Follow The Atlantic Diet?
While the Atlantic diet shows promise in reducing the risk of metabolic syndrome, it might not be a one-size-fits-all solution. People outside the regions where the diet is prevalent may find it challenging or costly to adopt.
Cultural background and individual health requirements should be taken into account when considering any new eating plan.
There are many factors to consider when adopting a new diet, and what works well for some individuals may not be as suitable for others. People’s cultural backgrounds, food availability, and personal health needs all play a role in determining what dietary patterns may be most beneficial for them.
It’s important to consult with a healthcare professional or registered dietitian when considering making significant changes to your diet.