The Atlantic Diet, also known as the Atlantic Maritime Ecological Diet (AMED), is a dietary pattern inspired by the traditional eating habits of people bordering the Atlantic Ocean. It shares many similarities with the Mediterranean diet but includes a unique blend of foods and culinary practices specific to regions along the Atlantic coast. This diet has recently gained traction among fitness enthusiasts and has been touted as one of the healthiest dieting 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 which are 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 increase satiety and help with weight management. Additionally, 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 loaded with antioxidants that help protect skin cells against oxidative stress and inflammation.
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Improves Digestive Health
The Atlantic diet includes plenty of fiber-rich foods, which promote healthy digestion and reduce the risk of digestive problems such as constipation. and bloating.
Packed with Nutrients
The diet emphasizes adding a rich array of nutrient-dense foods that offer many beneficial vitamins, minerals, and other bioactive compounds that optimize overall physical and physical properties. mental health.
Foods to Include
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 bread. Potatoes, nuts (especially chestnuts) and legumes, as well as a significant inclusion of fish and seafood, are staple foods that reflect the coastal nature of the region. Dairy products, mainly milk and cheese, are also an integral part of the diet, as are meats such as beef, pork, poultry and wild game.
Consumption of heart-healthy olive oil and occasional wine are other distinguishing features of this dietary pattern. Food preparation methods are based on simplicity; Techniques such as boiling, grilling, baking and stewing are widely used. Stew, 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: Fish and seafood, which are the staple foods of the diet, provide omega-3 fatty acids, which are important for heart health.
Fruits and vegetables: The Atlantic diet consists of rainbow-colored fruits and vegetables.
Whole Grains: Whole grains such as oats, barley and whole wheat provide fiber and other nutrients.
legumesBeans, lentils, and chickpeas are impressive 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 on the Atlantic diet.
Refined grains: We minimize refined grains like white bread and white rice and focus on whole grains instead.
How Does the Atlantic Diet Relate to the Mediterranean Diet?
The Atlantic diet shares many similarities with the Mediterranean diet, including a focus on fresh, unprocessed foods, fish, olive oil, fruits and vegetables. Both diets emphasize the importance of eating with family and friends and include moderate wine consumption. However, due to the coastal influence, the Atlantic diet places greater emphasis on fish and seafood.
Side effects
The Atlantic diet is generally considered healthy and may be suitable for some. Some may experience digestive problems such as bloating or gas due to increased fiber intake. People with certain health conditions, such as seafood allergies, should also avoid or modify their diet to suit their needs.
Solution
The Atlantic diet offers a delicious and healthy way of eating, inspired by the generous offerings of the Atlantic Ocean. With its emphasis on fresh, nutrient-rich foods, this diet provides numerous health benefits and is a delicious journey worth exploring.
References:
The Traditional Atlantic Diet and Its Impact on Health and the Environment, Secondary Analysis of the GALIAT Cluster Randomized Clinical Trial
Cristina Cambeses-Franco, MSc1; Francisco Gude, PhD2; Alfonso J. Benítez-Estévez, PhD3; and others
https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2814624
Southern European Atlantic diet and all-cause and cause-specific mortality: a multigroup study in Europe.
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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