A recent study published in JAMA highlights the benefits of the Atlantic diet, a traditional eating pattern from northern Portugal and northwestern Spain, linking it to a reduced risk of metabolic syndrome—a cluster of conditions that increase the risk of chronic diseases such as diabetes, stroke, and heart disease.
Researchers recruited over 500 participants from families in 2014 and 2015, tracking their health over six months. A secondary analysis conducted between 2021 and 2023 showed that only 3% of those following the Atlantic diet developed metabolic syndrome, compared to 7% of those who maintained their usual lifestyle.
Similar to the Mediterranean diet, the Atlantic diet emphasizes whole, minimally processed foods without strict restrictions. It focuses on fruits, vegetables, whole grains, beans, olive oil, fish, seafood, starches like potatoes and rice, dried fruits and nuts (notably chestnuts), dairy products, and moderate amounts of meat and wine. The diet is rooted in the local, seasonal foods and family-centered meals typical of Atlantic coastal regions of southern Europe.
Metabolic syndrome is characterized by risk factors such as high blood sugar, elevated blood pressure, unhealthy cholesterol levels, and increased waist circumference. The study found that adherence to the Atlantic diet was associated with a lower likelihood of having a high waist circumference and low levels of “good cholesterol,” though it did not significantly affect blood pressure, fasting insulin, or triglyceride levels.
While the Atlantic diet shares many elements with the Mediterranean diet—both prioritize plant-based foods, healthy fats, and lean proteins—some distinctions exist. The Atlantic diet tends to include more meat and a greater variety of brassica vegetables like kale and cabbage.
Ultimately, the core message from both diets aligns with general nutrition advice: eat plenty of colorful fruits and vegetables, include healthy fats like olive oil and moderate dairy, choose lean protein sources such as beans and fish, and consume whole grains or starchy foods. Red meat, alcohol, and sweets are allowed in moderation, supporting both enjoyment and long-term health.
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