Mediterranean Vs Atlantic Diet: Which One You Should Follow And Why

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

Let’s dig deeper into each diet to understand its key components, health benefits, and reasons for choosing one over the other-

The 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 renowned for its emphasis on plant-based foods and healthy fats, with moderate consumption of fish and poultry.

Key Components: It includes an abundant intake of fruits, vegetables, whole grains, legumes, and nuts. It uses olive oil as the primary source of fat. It also includes moderate consumption of fish, poultry, dairy products (mostly cheese and yoghurt), and red wine. To follow a Mediterranean diet, one must limit the intake of red meat and sweets.

Health benefits:

1. Reduced risk of heart disease: The diet’s emphasis on heart-healthy fats, such as monounsaturated fats from olive oil, can improve cholesterol levels and reduce inflammation.
2. Lower incidence of cancer: The high intake of fruits, vegetables, and antioxidants may help protect against certain cancers.
3. Improved weight management: The diet’s focus on whole, nutrient-dense foods can aid in weight loss and maintenance.
4. Enhanced 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 moderate consumption of fish and poultry over red meat.
• If you appreciate the flexibility and variety offered by the Mediterranean diet.

The Atlantic Diet

The Atlantic diet shares many similarities with the Mediterranean diet but is specific to the Atlantic region, including countries like Portugal, Ireland, and Iceland. It highlights the consumption of seafood, seaweed, and locally sourced fruits and vegetables.

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

Health Benefits:

1. Heart health: The Atlantic diet’s high consumption of seafood provides ample omega-3 fatty acids, which are beneficial for heart health and can reduce the risk of cardiovascular diseases.
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, 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 Atlantic region foods.
2. If you are looking for a diet that emphasises 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 array of flavours or the Atlantic diet’s focus on seafood and sustainability, both can be excellent choices for promoting health and well-being.