Mediterranean diet versus Atlantic diet: which one should you follow and why

In the practice of healthy eating, two diets stand out for their numerous health benefits: the Mediterranean diet and the Atlantic diet. While both share similarities, they also have distinct characteristics that make them unique. Both the Mediterranean and Atlantic diets offer attractive health benefits and promote the consumption of whole, nutrient-rich foods. The Mediterranean diet is well studied and recognized for its diverse range of foods, while the Atlantic diet provides a sustainable eating approach, focusing on local and seasonal foods.

Let's dive into each diet to understand its key components, health benefits, and reasons to choose one over the other.

Mediterranean diet

The Mediterranean diet is inspired by the traditional dietary patterns of countries bordering the Mediterranean Sea, such as Greece, Italy and Spain. It is known for its emphasis on plant-based foods and healthy fats, with moderate consumption of fish and poultry.

Key components: Includes an abundant supply of fruits, vegetables, whole grains, legumes and nuts. Use olive oil as the main source of fat. It also includes moderate consumption of fish, poultry, dairy products (mainly cheese and yogurt), and red wine. To follow a Mediterranean diet you must limit your intake of red meat and sweets.

Health benefits:

1. Reduced risk of heart disease: The diet's emphasis on heart-healthy fats, such as the monounsaturated fats in olive oil, can improve cholesterol levels and reduce inflammation.
2. Lower incidence of cancer: High intakes of fruits, vegetables, and antioxidants may help protect against certain cancers.
3. Improved weight control: The diet's focus on whole, nutrient-dense foods can help you lose and maintain weight.
4. Improved cognitive function: Some studies suggest that the Mediterranean diet may protect against cognitive decline and improve brain health.

Reasons to choose:

• If you enjoy a diet rich in plant-based foods and healthy fats.
• If you prefer a moderate consumption of fish and poultry to red meat.
• If you appreciate the flexibility and variety that the Mediterranean diet offers.

The Atlantic diet

The Atlantic diet shares many similarities with the Mediterranean diet, but is specific to the Atlantic region, which includes countries such as Portugal, Ireland, and Iceland. The consumption of seafood, seaweed and fruits and vegetables of local origin stands out.

Key components: The main emphasis is on seafood, including fish, shellfish and seaweed, as primary sources of protein. Olive oil remains a key source of fat, but there is less emphasis on dairy and red wine. Locally grown fruits and vegetables often reflect seasonal availability of produce.

Health benefits:

1. Heart health: The high seafood consumption of the Atlantic diet provides abundant omega-3 fatty acids, which are beneficial for heart health and may reduce the risk of cardiovascular disease.
2. Brain function: Omega-3 fatty acids are also essential for brain health, potentially improving cognitive function and reducing the risk of neurodegenerative diseases.
3. Environmental sustainability: By promoting the consumption of local and seasonal foods, the Atlantic Diet aligns with sustainability principles and supports local economies.

Reasons to choose:

1. If you have access to fresh seafood and locally grown foods from the Atlantic region.
2. If you are looking for a diet that emphasizes sustainability and supports local food systems.
3. If you want to enjoy the health benefits of a diet rich in omega-3 fatty acids.

Whether you opt for the Mediterranean diet's rich variety of flavors or the Atlantic diet's focus on seafood and sustainability, both can be great options for promoting health and well-being.