The Atlantic diet, originating from northwestern Spain and northern Portugal, is a trendy diet that has gained popularity in 2024 due to its emphasis on fresh, seasonal, and locally sourced ingredients. Similar to the Mediterranean diet, the Atlantic diet focuses on whole grains, fruits, vegetables, legumes, fish, and dairy products, with olive oil as the primary cooking fat and wine as the preferred beverage. However, the Atlantic diet differs from the Mediterranean diet in terms of the specific fruits, vegetables, and grains consumed, as well as the types of fish and seafood prioritized in the diet.
Alberto Coelho, a professor of Chemistry at the University of Santiago de Compostela, explains that the Atlantic diet places a strong emphasis on consuming typical Atlantic seafood such as cod, sardines, and local shellfish. This diet also includes a significant amount of fresh fish and seafood like salmon, mussels, and shrimp, along with moderate intake of lean meats like poultry and game. The main benefits of the Atlantic diet include well-being and longevity, with evidence of anticancer and antioxidant activity from various components of the diet.
Research has shown that adherence to the Atlantic diet is associated with lower all-cause mortality in adults over the age of 60, as well as reduced risk of developing Metabolic Syndrome and other cardiovascular risk factors. The Atlantic diet has been correlated with a healthy gut microbiota and improvements in cholesterol levels, insulin resistance, blood pressure, body weight, and waist circumference. While comparisons between the Atlantic and Mediterranean diets are common, experts highlight that both diets are healthy and enjoyable, and the choice between them may depend on personal and contextual factors.
The Atlantic diet’s core principles offer a unique combination of flexibility, palatability, satiating capacity, affordability, and cultural tradition, making it an attractive option for individuals seeking healthy dietary choices. Its emphasis on fresh, seasonal ingredients, cooking methods that preserve nutritional value, and culinary traditions characterized by imaginative yet simple dishes make it a practical choice for those with busy lifestyles. Ultimately, both the Atlantic and Mediterranean diets have been shown to be beneficial for overall health and well-being, serving as key strategies in preventing chronic diseases and reducing mortality rates across populations.
