New research suggests that the Atlantic diet, based on traditional eating patterns in northwestern Spain and Portugal, could contribute to a longer and healthier life compared to other diets. Photo / 123rf
New research shows eating potatoes, eggs and even pork could be the secret to a longer and healthier life.
The Mediterranean diet has been the dietitian’s darling for decades, but a new ocean-themed regime is vying for top spot – step up the Atlantic diet. Based on the traditional eating patterns found in northwestern Spain and Portugal, all the tenets of the Med diet remain, such as plenty of olive oil, fruit and vegetables, beans and whole grains, but it’s perhaps more user-friendly, with an increased focus on dairy, eggs, seafood, starches (bread and potatoes) and moderate consumption of meat, notably pork.
A new study published in Jama Network Open found that participants who followed the Atlantic diet for six months lowered their likelihood of developing metabolic syndrome compared with those who ate their regular diet. Metabolic syndrome is the term for a group of health risk factors including larger waist circumference, elevated triglyceride levels, high cholesterol, high blood pressure, and high blood sugar.
Here are five easy ways to eat the Atlantic way …
The negative health myths around the saturated animal fat contained in dairy products and the cholesterol found in eggs have long since been debunked, and the advice these days is to include a moderate amount of full-fat dairy and one to two eggs per day in your diet as they are excellent sources of protein and provide essential nutrients such as calcium, B vitamins and potassium. Aged cheese and probiotic yoghurt are also gut-friendly, containing a range of active bacteria.
A simple Portuguese egg dish is tomatada, similar to the Middle Eastern dish shakshuka. Gently sauté 4 cloves of chopped garlic and 1 diced onion in 2 tbsp of extra virgin olive oil for 10 minutes, add a can of chopped tomatoes and 1 bay leaf, season with salt and pepper and mix well. Gently crack in 4 eggs, cover with a lid and allow to poach for 10 minutes. You can add a grating of hard cheese, such as Spanish Manchego, before serving if you wish, or Parmesan will do just as well.
Sardines are more than simply food in Portugal, they are part of the country’s cultural heritage and you’ll find the beautiful canned versions on sale everywhere. Tinned sardines deliver nutritionally too, packed with heart and brain-healthy omega-3 fatty acids and, because we eat them whole including the bones, they are an excellent source of calcium. A 125g tin of sardines also contains around half our required daily vitamin D intake which is important for calcium absorption. Call it sardine synergy.
For a fancy take on sardines on toast, choose sardines in extra virgin olive oil and squash them onto good quality wholegrain toast. Top with ripe, sliced tomatoes, squeeze over lemon juice, sprinkle over chopped fresh flat-leaf parsley and season with salt, pepper and some red chilli flakes.
Potatoes have been out of favour for decades now, as low-carb diets dominated the discussion around health and weight, but you’ll still find them on the menu throughout Spain and Portugal and they are an excellent source of energy, fibre, vitamin C and potassium. For maximum nutritional benefit, be sure to keep the skins on and, as vitamin C is water soluble, more of it will be retained if you bake rather than boil your potatoes. Additionally, new potatoes contain twice as much vitamin C as regular ones.
Try making simple roasted new potatoes by placing them on a baking tray with a handful of peeled garlic cloves. Drizzle generously with extra virgin olive oil, season with salt, pepper and a sprinkle of dried mixed herbs. Place in a preheated oven at 180C fan for 40-50 minutes until golden and delicious.
With many of us trying to eat less meat, it may seem counterintuitive to include some pork in our diet but it’s an excellent source of protein and certain key nutrients such as selenium, zinc and B vitamins. Compared to other red meats it’s a thrifty choice too. But choose a leaner cut like pork tenderloin, which is much lower in calories and saturated fat than chops or belly. Whilst the saturated fat in dairy (as mentioned above) is associated with a lower risk of cardiovascular disease, the reverse is true for the saturated fat found in meat so we still need to keep an eye on our intake.
Spicy peri-peri sauce is a Portuguese classic which is a great marinade for pork. Make a quick ‘cheats’ version by blending up 2 tbsp olive oil, 2 tsp red chilli flakes, 4 cloves garlic peeled and roughly chopped, the juice of 2 limes, 2 tsp smoked paprika and 2 tsp dried oregano. Coat your pork tenderloin in the sauce, then place in a roasting pan and roast in a preheated oven at 180C fan for 25-30 minutes.
Both the Mediterranean diet and the Atlantic diet encourage the consumption of fresh, seasonal vegetables, but the latter focuses more on brassicas, such as cauliflower, broccoli, cabbage and kale, all of which happen to be in season right now. Brassicas contain plant compounds that have proven cancer-protective properties, as well as stimulate the immune system and help produce detoxification enzymes in the body.
Make a simple Atlantic diet-inspired side dish by sautéing a packet of Tenderstem broccoli in 1 tbsp olive oil for 2 minutes in a large frying pan or wok. Add a splash of water, pop a lid on and steam for 2-3 minutes until tender. Add 3 cloves of chopped garlic, stir fry for a minute or so, then turn onto a serving plate. Squeeze over the juice of half a lemon and finish with a sprinkle of sea salt flakes.
