New study shows Atlantic diet — variation to Mediterranean eating — has vast benefits

The Atlantic diet — being deemed the lesser-known cousin of Mediterranean eating — is rapidly gaining popularity after a study revealed its benefits for reducing the risk of metabolic syndrome.

The latest research published in the journal JAMA Network Open found that adherents of the diet faced a decreased incidence of metabolic syndrome, which is a composition of excessive adiposity, dyslipidemia, hyper-tension, insulin resistance and hyperglycemia.

So, what exactly is an Atlantic diet?

The Atlantic diet, according to Dr Priyanka Rohatgi, chief nutritionist, Apollo Hospitals, is a way of eating that is inspired by the dietary habits of people living along the Atlantic coast in countries like Northwest Spain and northern Portugal. “It mainly constitutes seasonal, locally sourced, fresh and minimally processed foods,” she said.

Pooja Shah Bhave, consultant clinical dietician and certified diabetes educator, Mumbai, added that the Atlantic diet recommends 3-4 servings a week of both seafood and lean meat, olive oil, seasonal fruits and vegetables, whole grains and beans.

The main distinguishing factor between Atlantic diet and the Mediterranean diet is that Atlantic version incorporates more vegetables from the brassica family, such as turnip greens, kale, cabbage and cauliflower, said Bhave.

Another key difference is while Mediterranean diet included more pasta, the Atlantic diet focuses on starch foods like chestnuts, potatoes, and bread. However, Bhave explained that both diets promote cooking methods like steaming and boiling, instead of frying, and home cooked meals.

What are the benefits of Atlantic diet?

Find out the benefits of the Atlantic diet. (Source: Freepik)

According to the experts, the diet has numerous health benefits.

Cardiovascular health: The Atlantic diet, rich in monounsaturated fatty acids (MUFA) from sources like olive oil and omega-3 fatty acids from fatty fish, helps reduce inflammation and lower cardiovascular risk factors. Regular consumption of these healthy fats may contribute to improved heart health and reduced risk of heart disease.

Anti-inflammatory properties: The abundance of MUFA and omega-3 fatty acids in the Atlantic diet confers anti-inflammatory benefits. These nutrients help lower levels of pro-inflammatory markers in the body, potentially reducing the risk of chronic diseases such as diabetes, cancer, and osteoarthritis.

Brain health: Omega-3 fatty acids found in fatty fish, a staple of the Atlantic diet, have been linked to improved cognitive function and a reduced risk of age-related cognitive decline, including Alzheimer’s disease and dementia.

Weight management: The Atlantic diet emphasises whole foods, including fruits, vegetables, lean proteins, and healthy fats, while limiting processed foods and refined carbohydrates. This balanced approach to nutrition may support weight management efforts and promote overall well-being.

Antioxidant intake: The diet encourages the consumption of seasonal, locally sourced fruits and vegetables, rich in antioxidants, which help neutralise harmful free radicals in the body, reducing the risk of chronic diseases and supporting healthy aging.

Improved digestive health: With its emphasis on whole grains, fruits, and vegetables, the Atlantic diet provides a good source of dietary fibre that supports digestive health, promotes regular bowel movements, and may reduce the risk of gastrointestinal disorders.

Longevity: Research suggests that adherence to a Mediterranean-style diet, which shares many similarities with the Atlantic diet, is associated with a longer lifespan and lower mortality rates.

Additionally, Dr Rohatgi mentioned that post-menopausal women, athletes, and those at risk of chronic illnesses can adopt this diet to lower inflammation, optimise nutrition and improve immunity.

“As it derives from traditional cultural cuisine, the Atlantic diet appeals as an eating lifestyle rather than a restrictive regimen. Both omnivores and vegans can adapt meal plans aligning with this diet’s characteristic components for therapeutic or maintenance eating goals,” she concluded.

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