by The Atlantic Diet, also known as the Atlantic Marine Eco-diet (AMED), is an eating pattern that is inspired by the traditional eating habits of the people on the edge of the Atlantic Ocean. It shares many similarities with the Mediterranean diet but includes a unique combination of foods and cooking practices specific to regions along the Atlantic coast. This diet has recently gained interest among fitness enthusiasts and is touted as one of the healthiest dietary practices.
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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 very 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 fiber, which can help improve satiety and help with weight management. In addition, 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 stores of antioxidants that help protect skin cells against oxidative stress and inflammation.
Also Read: Mediterranean Diet: Know Why This Is Not Another Food To Follow in 2020
Improves Digestive Health
The Atlantic diet includes plenty of fiber-rich foods, which promote healthy digestion and lower the risk of digestive problems such as constipation. and bloating.
Packed With Nutrients
The diet emphasizes adding a rich variety of nutrient-dense foods, offering beneficial loads of vitamins, minerals, and other bioactive compounds for physical and overall optimization. mental well-being.
Foods to Consider
At its core, the Atlantic Diet emphasizes the consumption of seasonal, locally sourced, fresh and minimally processed foods. This includes a variety of ingredients such as vegetables, fruits, grains, whole grains, and whole grain breads. Potatoes, nuts (especially chestnuts), and legumes are staples, as well as a significant inclusion of fish and seafood, reflecting the coastal nature of the region. Dairy products, mainly milk and cheese, are also an integral part of the diet, along with meat such as beef, pork, poultry and wild game.
Heart-healthy olive oil and the occasional indulgence in wine are additional hallmarks of this dietary pattern. Food preparation methods are focused on simplicity, and techniques such as boiling, grilling, baking and stewing are commonly used. Stewing, in particular, is highly regarded within the Atlantic Diet for its ability to preserve nutrients and flavors and minimize the formation of harmful compounds associated with cardiovascular disease..
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Fish and Seafood: A dietary staple, fish and seafood provide omega-3 fatty acids, which are important for heart health.
Fruits and vegetables: The Atlantic diet includes rainbow colored fruits and vegetables.
Whole Grains: Whole grains such as oats, barley, and whole wheat provide fiber and other nutrients.
legumes: Beans, lentils, and chickpeas are great sources of plant-based protein and fiber.
Nuts and Seeds: These provide healthy fats, protein, and fiber.
Olive oil: Olive oil is the main source of fat and is rich in monounsaturated fats and antioxidants.
Foods To Avoid
Processed Foods: Highly processed foods, including sugary snacks, fast food, and processed meats are limited in the Atlantic.
Refined grains: We minimize refined grains such as 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, fruit and vegetables. Both diets emphasize the importance of enjoying meals with family and friends and include moderate consumption of wine. However, because of its coastal influence, the Atlantic diet places more emphasis on fish and seafood.
Side effects
The Atlantic diet is generally considered healthy, and may be suitable for some. Due to the increased fiber intake, some may experience digestive concerns such as bloating or gas. Individuals with certain health conditions, such as seafood allergies, should avoid or modify their diet to meet their needs.
Conclusion
The Atlantic diet offers a delicious and healthy way to eat, drawing inspiration from the precious products of the Atlantic Ocean. With an emphasis on fresh, nutrient-rich foods, this diet offers many health benefits and is a flavorful journey worth exploring.
References:
The 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
Atlantic diet in Southern Europe and all-cause and cause-specific mortality: a European multi-cohort 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
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