Did you know you can manage your blood sugar levels and promote cardiovascular health by following a specific diet? Yes, the Atlantic diet, originating from the coastal regions of Portugal, Spain, France, and Italy, emphasises fresh, locally sourced foods abundant in nutrients and flavour. While its primary focus is on cardiovascular health, the Atlantic Diet offers a multitude of additional health benefits, making it a well-rounded choice for individuals seeking to improve their overall well-being. We spoke to our expert, Dr Ekta Singhwal, MSc Dietician, Ujala Cygnus Group of Hospitals, who listed the benefits of the Atlantic diet for your overall health.
What Is the Atlantic Diet
“At its core, the Atlantic diet emphasises the consumption of whole foods, particularly those rich in fibre, healthy fats, and antioxidants. Fresh fruits and vegetables, whole grains, legumes, nuts, seeds, fish, and olive oil form the foundation of this dietary pattern. Red meat, processed foods, and sugary treats are minimised or avoided altogether”, added Dr Singhwal.
A recent research published in the JAMA Network found that individuals following the Atlantic diet for a duration of six months experienced a reduced likelihood of developing metabolic syndrome. This cluster of conditions elevates the risk of heart disease and diabetes, encompassing high blood pressure, elevated cholesterol levels, increased blood sugar levels, enlarged waist circumference, and increased triglyceride levels.
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Health Benefits Of Atlantic Diet
Managing High Blood Sugar Levels
For individuals grappling with high blood sugar levels or diabetes, the Atlantic Diet presents a promising approach. Dr Singhwal said, “Its emphasis on complex carbohydrates, such as whole grains and legumes, helps regulate blood sugar levels by promoting steady glucose absorption.” Also, the consumption of fatty fish like salmon and mackerel, abundant in omega-3 fatty acids, has been linked to improved insulin sensitivity and reduced inflammation, key factors in managing diabetes.
Cardiovascular Health
The Atlantic Diet is associated with a reduced risk of heart disease, stroke, and hypertension due to the presence of heart-healthy fats like monounsaturated fats. These fats help lower LDL cholesterol levels while promoting the health of blood vessels and reducing inflammation.
Weight Management
“The Atlantic diet prioritises the consumption of whole, nutrient-rich foods while avoiding processed foods and added sugars. This approach is particularly beneficial for weight management, as it encourages portion control and mindful eating habits”, added Dr Singhwal. By following this diet, you can achieve and maintain a healthy weight, which in turn reduces the risk of developing obesity and related chronic illnesses.
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Brain Health
The Atlantic diet's inclusion of omega-3 fatty acids, antioxidants, and anti-inflammatory foods supports cognitive function and may reduce the risk of cognitive decline and neurodegenerative diseases, such as Alzheimer's disease.
Improved Digestion
The high fibre content of fruits, vegetables, whole grains, and legumes promotes digestive health by aiding in regular bowel movements, preventing constipation, and supporting a diverse and healthy gut microbiome.
Enhanced Immunity
“The abundance of vitamins, minerals, and antioxidants found in the diverse array of foods comprising the Atlantic Diet strengthens the immune system, helping the body defend against infections and illnesses”, said Dr Singhwal.
Practical Tips for Adopting the Atlantic Diet
Here are some tips shared by Dr Singhwal when adopting Atlantic diet:
- Prioritise Whole Foods: Choose fresh, minimally processed foods whenever possible, and opt for locally sourced and seasonal ingredients.
- Plant-Based Proteins: Incorporate legumes, nuts, seeds, and tofu as plant-based sources of protein to diversify your diet and reduce reliance on animal products.
- Enjoy Fatty Fish Regularly: Aim to include fatty fish, such as salmon, mackerel, and sardines in your meals at least twice a week to reap the benefits of omega-3 fatty acids.
- Use Olive Oil: Replace saturated fats with heart-healthy olive oil in cooking and salad dressings to promote cardiovascular health.
- Practise Mindful Eating: Slow down, savour your meals, and listen to your body's hunger and fullness cues to prevent overeating and promote digestion.
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your expert before making any changes in your diet, especially if you are dealing with any health issues.]