Fresh, pure, a healthy delight—Nordic flavors that feel just right. Whole foods, balance, a way to shine, nourish the body and let it thrive!
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The Nordic diet is a dietary approach that emphasizes the consumption of locally sourced foods from the Nordic countries — Norway, Denmark, Sweden, Finland, and Iceland.
Introduced in 2004 by a collaboration of nutritionists, scientists, and chefs, it was developed in response to rising obesity rates and unsustainable farming practices in these regions.
This diet is considered an environmentally friendly choice, as it prioritizes sustainably farmed, locally available foods.
In comparison to the typical Western diet, DASH diet contains lower levels of sugar and fat, while offering twice the fiber and a higher intake of seafood.
The Nordic diet, with its emphasis on whole foods such as fruits and vegetables, has been associated with various health benefits. Potential advantages include:
- Reduction in inflammation.
- Lower risk of Type 2 diabetes, cancer, and heart disease.
- Decreased cholesterol levels.
- Reduction in blood pressure.
- Support for weight loss and maintenance of a healthy weight.
The Nordic diet prioritizes traditional, sustainable, and locally sourced foods, with a strong emphasis on those considered beneficial for overall well-being.
Foods to Emphasize
The Nordic diet shares similarities with the Mediterranean diet, with the primary distinction being the use of canola oil instead of extra virgin olive oil.
Critics correctly highlight that certain foods within this dietary pattern, such as low-fat dairy and canola oil, were not historically present in the Nordic region. Additionally, most fruits do not thrive in northern climates, except for apples and various types of berries.
However, this approach was not designed to replicate historical Nordic eating habits. Instead, the focus remains on incorporating nutritious foods that are locally sourced in modern-day Scandinavia.
| Category | Foods to Emphasize | Foods to Consume in Moderation | Foods to Limit or Avoid |
|---|---|---|---|
| Whole Grains | Rye, barley, oats, whole grain bread | – | Refined grains, white bread, processed cereals |
| Fruits | Berries (blueberries, lingonberries, cloudberries), apples | – | Tropical fruits high in sugar (e.g., pineapples, mangoes) |
| Vegetables | Root vegetables (beets, turnips, carrots), cabbage, kale | – | – |
| Protein | Fatty fish (salmon, tuna, sardines, mackerel), legumes | Eggs, game meats (venison, rabbit, bison) | Processed meats (bacon, bologna, sausages) |
| Dairy | Low-fat dairy (Skyr yogurt, fermented milk) | Cheese, yogurt | High-fat dairy, flavored dairy products with added sugars |
| Fats & Oils | Rapeseed (canola) oil, nuts, seeds | – | Butter, margarine, animal fats |
| Beverages | Water, herbal teas | – | Sweetened beverages, soda, energy drinks |
| Other | Herbs, spices | Alcohol (in moderation) | Fast food, highly processed snacks, food additives |
Potential Health Benefits
Nourishing the body extends beyond weight management, offering significant improvements in metabolic health while reducing the risk of chronic diseases.
Blood Pressure
Research has explored the effects of the Nordic diet on various health markers. In a six-month study involving individuals with obesity, adherence to this dietary pattern resulted in reductions of 5.1 mmHg in systolic blood pressure and 3.2 mmHg in diastolic blood pressure when compared to a control diet.
Another 12-week study observed a notable decrease in diastolic blood pressure among participants with metabolic syndrome.
Cholesterol and Triglycerides
Despite the Nordic diet’s emphasis on heart-healthy foods, findings regarding cholesterol and triglycerides remain inconsistent. Some studies report a reduction in triglyceride levels, though changes in LDL (bad) and HDL (good) cholesterol are not statistically significant.
However, one study identified a mild decrease in non-HDL cholesterol, as well as improved LDL-c/HDL-c and Apo B/Apo A1 ratios—recognized indicators of heart disease risk.
Blood Sugar Control
The impact of the Nordic diet on blood sugar levels appears to be minimal. While one study noted a slight decrease in fasting blood sugar, significant reductions have not been consistently observed.
Inflammation
Chronic inflammation plays a key role in the development of numerous serious diseases. Studies examining the Nordic diet’s effect on inflammation present mixed results. One study reported a decrease in the inflammatory marker CRP, while others found no statistically significant effects.
Summary
- The Nordic diet emphasizes locally sourced, sustainable foods from Scandinavian countries, focusing on whole grains, vegetables, fatty fish, and canola oil.
- Potential benefits such as reduced inflammation, lower blood pressure, improved cholesterol ratios, and modest effects on blood sugar control.
- The diet encourages whole foods like berries, root vegetables, legumes, and lean proteins while limiting red meats, processed foods, and added sugars.