The Atlantic diet, a close relative of the much-hailed Mediterranean diet, is making waves.
A study published recently by the journal JAMA Open Network indicates that the Atlantic diet contributes to a lower incidence of death from any cause, including cardiovascular disease and cancer.
Moreover, the diet — commonly found in Atlantic Ocean-facing northwestern Spain and northern Portugal — “significantly reduce[s] the incidence of metabolic syndrome,” the researchers wrote. How significant? The study showed a 68% lower risk of developing metabolic syndrome.
The five conditions that make up metabolic syndrome can heighten your risk of heart disease, stroke and type 2 diabetes. Metabolic syndrome comprises high blood pressure, high blood sugar, excess fat around the waist, low levels of HDL (“good”) cholesterol and high levels of triglycerides.
An earlier study characterized the Atlantic diet “as an excellent dietary pattern and lifestyle.”
In the study, 574 adults in Spain stuck to the Atlantic diet over a six-month span in 2014 and 2015. Their diet consisted of local, fresh, minimally processed foods like fruits, vegetables, whole grains, olive oil, fish and seafood, milk, cheese, and moderate amounts of meat and wine.
Atlantic Diet vs. Mediterranean Diet
Dr. Kevin Huffman, a board-certified bariatric physician, notes that the Atlantic diet and Mediterranean diet share a number of similarities. For example, both diets emphasize plant-based foods and heart-healthy fats, including those found in fish and olive oil. But the Atlantic diet might not be ideal for people who lack ready access to fresh seafood or simply can’t afford to buy it, he says.
For those who can easily obtain fresh seafood and have no health considerations that would get in the way of a whole foods diet, Huffman believes the Atlantic diet “could be a great choice to fit your lifestyle.” In fact, he often recommends the diet to weight-loss patients.
Atlantic diet proponent Chrissy Arsenault, a registered dietitian, points out that both the Atlantic diet and its Mediterranean rival are lifestyle-focused rather than restrictive. Translation: They concentrate on what you should eat instead of what you should not eat.
Another plus: Both diets are nutrient-rich.
Despite the Atlantic diet’s nutrient-packed nature, Arsenault worries that the diet doesn’t necessarily stress portion control — and “too much of even healthy foods can be unhealthy, even if you’re consuming the right types of foods for your health.”
Arsenault raises another issue that Huffman brings up: Foods included in the Atlantic diet may be pricey or not be readily available.
Still, she says, the Atlantic diet “can help you seamlessly meet your macronutrient and micronutrient needs.”
Benefits of the Atlantic Diet
Among the potential benefits of the Atlantic diet are:
- Lower risk of metabolic syndrome
- Lower risk of death
- Less belly fat
- Improved longevity
- Better digestive health
- Less inflammation
- Improved cholesterol levels
How to follow the Atlantic Diet
So, if you’re convinced that you should dip your toe into the Atlantic diet, how do you do it? Arsenault and Huffman offer these four suggestions:
- Incorporate a colorful variety of fruits and vegetables into your diet.
- Consume lean proteins, such as fish and legumes.
- Follow the U.S. Department of Agriculture’s MyPlate guidance. The federal agency recommends filling half your plate with fruits and vegetables, one-fourth with whole grains and one-fourth with lean proteins.
- Tweak the diet to fit your needs. “Optimizing your eating doesn’t mean adopting a one-size-fits-all plan,” Huffman says, “but developing one especially for you.”
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