While the Mediterranean Diet has gotten a lot of attention in recent years, it’s the Atlantic Diet that is now catching eyes. And it’s not a new fad! This diet has been Galician tradition among Celtic communities in northwest Spain and Portugal for centuries. With new research to back it up, the Atlantic Diet might be a good bet – especially if you love potatoes.
What are Benefits of the Atlantic Diet?
The Atlantic Diet encourages eating fresh, seasonal ingredients grown locally with an emphasis on plant-based meals and red meat in moderation. Brassica veggies like cauliflower and cabbage are a prominent part of the Atlantic Diet. These veggies are rich in fiber and phytochemicals with anti-inflammatory properties, so it’s no surprise that this diet has health benefits that can lead to disease prevention.
A 2024 analysis from the Galicia Atlantic Diet Trial found a number of noteworthy benefits. Reduced levels of LDL (also known as “bad” cholesterol) and decreased waist circumference are two well-known benefits that can be quite noticeable after adopting the Atlantic Diet.
But there are also long-term benefits observed in populations that have been practicing the Atlantic Diet for decades. An overall reduced risk of chronic conditions, including Type 2 diabetes, cancer and cardiovascular disease, were observed in these populations. In addition, longevity seems to be greater in regions where the Atlantic Diet is the standard.
What are Drawbacks of the Atlantic Diet?
Excluding those with allergies linked to nuts, fish, red meat or other foods that are a prominent part of the Atlantic Diet, there aren’t many reported drawbacks associated with this approach to eating. One particular challenge, however, may be to source fresh seafood and local ingredients – especially for folks who live far from the coast or in areas where the climate isn’t suitable for growing brassica veggies.
Is the Atlantic Diet the Same as the Mediterranean Diet?
Fruits, vegetables, fish, olive oil, whole grains, nuts and pulses – wow, this sure sounds a lot like the Mediterranean Diet, right? While these two diets do share a lot in common, there are a few distinctions that set the Atlantic Diet apart.
- Rice is the grain of choice, not pasta.
- Brassicas are the veggie of choice, not just leafy greens.
- Potatoes are included.
- Red meat is included, in moderation.
- Bread and dairy are included, in moderation.
With the inclusion of meat, dairy, bread and potatoes, the Atlantic Diet is slightly more flexible and varied than the Mediterranean Diet – which is good news for picky eaters and people who just like to switch up their meal plan.
Grocery Shopping List for the Atlantic Diet
Not sure what to pick up on your next trip to the grocery store or farmers market? Start with these Atlantic Diet food staples.
- Olive oil
- Whole nuts (chestnuts, walnuts, almonds, hazelnuts)
- Seasonal brassica veggies (cauliflower, broccoli, kale, cabbage)
- Fish and seafood (cod, mussels, octopus)
- Pulses (beans, peas, lentils, chickpeas)
- Whole-wheat bread
- Rice
- Potatoes
- Local fruit (fresh or dried)
- Eggs
- Red meat (lean beef, pork, lamb)
- Manchego cheese
Tasty and healthy, the Atlantic Diet sounds like a winner. Enjoy, or buen provecho!
