Most people are already familiar with the Mediterranean diet — known for being the gold standard of healthy eating. But the world of nutrition is ever evolving; and now there’s a new kid on the block: the Atlantic Diet.

Based on the traditional eating habits of people in northwest Spain and Portugal, the Atlantic Diet promotes a lifestyle that focuses on incorporating fresh, whole foods. New research suggests that this carb-inclusive and dairy-friendly eating plan may have similar health benefits to the Mediterranean diet in protecting metabolic health and preventing chronic disease.

What Is the Atlantic Diet?

The Mediterranean and Atlantic diets are very similar in their dietary patterns, which include a focus on enjoying nourishing meals and incorporating a variety of plants, grains and legumes.

Much like the Mediterranean diet — inspired by the cuisines of Greece and Italy — the Atlantic Diet focuses on fresh, seasonal and locally-sourced whole foods. This includes vegetables, fruits, seafood, nuts, whole grains and olive oil. The Atlantic Diet, however, leans a little heavier on fish, especially cod, the predominant fish in that region.

The Atlantic Diet also leaves room for more red meat and dairy, which the Mediterranean diet suggests limiting or avoiding. Another key difference can be found in the carbs. While the Mediterranean diet typically allows for more pasta, the Atlantic Diet embraces other starches, such as chestnuts, potatoes and bread.

In addition to boasting an array of longevity-boosting foods, the Atlantic Diet encourages mindful eating, socializing over meals, steady water consumption and daily physical activity. In fact, it’s more than a diet. It’s a lifestyle, where whole foods, simple cooking techniques, exercise and savoring the pleasure of eating with others are constants.

What Are the Health Benefits?

Although it hasn’t been studied as extensively as the Mediterranean diet, research shows following the Atlantic Diet has similar health perks.

A recent study found that those who followed the Atlantic Diet for a six-month period had a lower risk of developing metabolic syndrome — a group of conditions that occur together and raise the risk of Type 2 diabetes, heart disease, stroke and other health problems.

Because it’s plant-rich and locally sourced, the Atlantic Diet also helps protect the planet by contributing to the United Nations’ Sustainable Development Goals, the study’s authors noted. Diets that include more plant-based foods and fewer animal products are healthy, sustainable and good for both people and planet.

Incorporating the Atlantic Diet in Your Lifestyle

One key aspect of the Atlantic Diet is its emphasis on seasonal, local foods, which differ from region to region. But even if you don’t have the same kinds of local foods in your area, the Atlantic Diet can guide you toward a dietary pattern with higher quality.

Start with adding more whole plant food. Most Americans get less than 2.5 servings of fruits and vegetables, which is far from the five servings we should all be striving for.

Recognition of seasonality is also important. San Diego has many year-round farmers’ markets where you can find locally grown fresh fruits and vegetables. Embrace eating seasonally and locally — just as the Atlantic Diet encourages.

Lastly, remember to pair your meals with daily physical activity, plenty of water and good company! At the end of the day, the best diets aren’t really diets, but lifestyle behaviors that, over time, can deliver positive health benefits.

Dr. Angie Neison is a board-certified family, lifestyle, culinary and obesity medicine specialist with Sharp Rees-Stealy Medical Group.

It’s no secret that the food we eat has a big impact on our health. About half of all American adults have one or more preventable chronic diseases — many of which are related to poor diets. I pleased to see there’s growing momentum to tackle this problem.

Culinary medicine is an emerging field that combines the art of food and cooking with the science of medicine. At its core, culinary medicine aims to bridge the gap between nutrition and health care. By empowering individuals to make informed and intentional food choices, it serves to promote health, prevent disease and aid in the management of chronic conditions.

My colleagues and I are proud to stand at the forefront of this growing movement. With a commitment to combining nutrition and preventive medicine, we are dedicated to transforming the way we view food, health and healing.

From the Clinic to the Kitchen

My personal journey began at the University of Texas in Houston. During medical training, I saw a broad scope of diseases and realized my desire to help patients went beyond just treating an illness.

My philosophy is to treat the whole person — mind, body and spirit. And I focus on harnessing the power of food to prevent the development of lifestyle-related diseases in the first place — something I’ve found to be missing in most medical training.

One of the cornerstones of this approach is the integration of culinary medicine into patient care. Culinary medicine is evidence-based medicine that translates nutrition research into practical use in home kitchens. It will look a bit different for everyone, because we all have a unique health journey.

A key aspect of culinary medicine is education and intentional living. Nutrition is what’s known as a modifiable risk factor, meaning that your food choices can lessen the severity of a variety of disease symptoms and lower your risk of developing some diseases in the first place.

Helping people understand nutrition and the art of food and cooking is key. It’s less about focusing on food pyramids, fad diets and “good versus bad foods,” and more about giving others the knowledge needed to care for their health through nutritious and enjoyable food.

One of the ways we do this is by inviting our patients and community members into the kitchen and swapping our white coats for aprons. We conduct healthy cooking demonstrations to show others how easy it is to craft wholesome meals that resonate with their taste buds and well-being. And we use social media to share plant-forward recipes and to inspire others to start thinking of food as medicine.

In short, we meet our patients and community members where they cook, eat and gather information online, some of which can be wrong — even dangerous. And we help them see that the choices they make affect not only how they feel but also how they live.

Because culinary medicine isn’t just about healthy food choices. It recognizes that food is a multi-dimensional aspect of our lives, encompassing cultural, social, emotional and physical dimensions.

Fostering Connection and Sustainability

Food is both connecting and nourishing. It’s deeply tied with building community, forging bonds, and sharing and celebrating our diverse backgrounds and cultures. It’s a means to come together through cooking, savoring and partaking in a meal.

Furthermore, prioritizing a plant-forward diet can yield advantages for our individual health and the health of the planet. It’s vital to understand that our food choices also have an impact on the environment.

Less water, land, energy and resources are used when eating plant-forward. Including more plant-based foods and less meat in your diet is one easy way to help reduce emissions of greenhouse gases and improve your health too.

In an era where unhealthy diets now kill more people than tobacco and high blood pressure, culinary medicine helps to connect the “why” and “what” of healthy eating. As I tell my patients, your next wellness opportunity is waiting for you at your next meal.

Dr. Angie Neison is a board-certified family medicine, lifestyle medicine and culinary medicine doctor with Sharp Rees-Stealy Medical Group.