“The Atlantic Diet: A Healthy and Delicious Option for Carb-Lovers”
A way to eat healthy, reduce the risk of health complications, and still enjoy lots of bread and pasta? That’s the kind of diet that will pique the interest of carb-lovers everywhere. According to a recent study published in JAMA Network, the Atlantic diet may be a beneficial new option for people looking to simplify and improve their nutrition.
Inspired by the eating habits of people living in parts of Spain and Portugal, the Atlantic diet is similar to the well-known Mediterranean diet. The study found that after six months, those who followed the Atlantic diet had a significantly decreased risk of developing metabolic syndrome, a cluster of conditions that can lead to cardiovascular disease and type 2 diabetes.
What is the Atlantic diet?
The Atlantic diet is a cousin to the Mediterranean diet, which is linked to numerous health benefits such as a lower risk of heart disease, stroke, improved brain health, reduced cancer risk, and reduced risk of diabetes, Parkinson’s, and Alzheimer’s. It is derived from the traditional eating habits of people in northwestern Spain and Portugal, known for their low rate of cardiovascular disease.
Like the Mediterranean diet, the Atlantic diet focuses on whole, unprocessed, and fresh foods. It includes vegetables, fruits, nuts, whole grains, fish, dairy, eggs, olive oil, and other seasonal nutrition sources. However, the Atlantic diet differs in terms of food group concentration.
The Atlantic diet places a strong emphasis on carbohydrates and starches. It recommends consuming foods like bread, pasta, cereal, and rice six to eight times per day. Olive oil and wine are commonly enjoyed with meals. Animal products primarily consist of eggs, milk and cheese, fish and seafood, beef, and pork.
What food is in the Atlantic diet?
The Atlantic diet revolves around local, seasonal, fresh whole foods. It includes fruits, vegetables, nuts, breads, beans, fish and seafood, milk products, and lean meats. Olive oil is a common condiment, and wine is present in moderation during meals. The diet encompasses a variety of food groups, with a strong focus on carbohydrates.
How is it different from the Mediterranean diet?
While both diets originate from a similar region, the Atlantic and Mediterranean diets differ primarily in food group concentration. While both emphasize whole, fresh foods, the Mediterranean diet is more plant-forward with a smaller amount of carbs, meat, and animal products.
The Atlantic diet may be more appealing to some individuals due to its heavier focus on starches. Red meats are generally avoided in the Mediterranean diet but are present in moderation in the Atlantic diet. Additionally, cooking and serving methods play a significant role in the Atlantic diet, promoting both nutritional value and communal eating.
Atlantic diet recipe examples
Meals that adhere to the Atlantic diet are fresh and varied, incorporating minimally processed food groups. Here are some example recipes:
1. Grilled Fish with Seasonal Vegetables: Marinate fresh fish in olive oil, garlic, and lemon juice. Grill until cooked through and serve with a side of grilled seasonal vegetables.
2. Pasta Primavera: Cook whole wheat pasta al dente and toss with sautéed seasonal vegetables like bell peppers, zucchini, and cherry tomatoes. Finish with a drizzle of olive oil and grated Parmesan cheese.
3. Mediterranean Salad: Combine mixed greens, sliced cucumbers, cherry tomatoes, olives, feta cheese, and a sprinkle of toasted almonds. Dress with a simple vinaigrette made with olive oil, lemon juice, and herbs.
4. Spanish Tortilla: Make a traditional Spanish tortilla by sautéing sliced potatoes and onions until tender. Beat eggs with salt and pepper, pour over the potatoes and onions, and cook until set. Serve in wedges with a side of mixed greens.
The Atlantic diet offers a healthy and delicious option for carb-lovers who want to improve their nutrition without sacrificing their love for bread and pasta. By focusing on fresh, whole foods and incorporating traditional cooking and serving methods, this diet not only promotes good health but also encourages communal dining experiences. So, if you’re looking for a way to eat well while still enjoying your favorite carbs, give the Atlantic diet a try. Your taste buds and your health will thank you.
