[vc_row][vc_column][vc_column_text]The
Mediterranean diet isn’t the only diet with a regional flavor and the potential to deliver health benefits.
The Nordic diet shares many similarities with the Mediterranean diet, but the Nordic version hasn’t garnered as much attention. Created in 2004, the diet — rooted in the dietary habits of people from Nordic countries — has grown in popularity in recent years. U.S. News & World Report
rated it the 10th best diet for 2022, with the Mediterranean diet topping the list.
According to a 2021
article published by the journal Frontiers in Nutrition, both diets rely on seasonal, locally produced foods; focus on plant-based principles; and promote environmental sustainability.
“We believe that both of these diets can be implemented and perhaps even alternated as a part of a healthy lifestyle, regardless of the geographical location,” authors of the Frontiers in Nutrition article say.
The big difference between the diets is the primary source of fat, the Frontiers in Nutrition article says.
Extra-virgin olive oil is the main fat in the Mediterranean diet, whereas canola oil is the main fat in the Nordic diet.
“Canola oil has less saturated fat than extra-virgin olive oil and can be used in cooking and baking at a higher temperature than olive oil,” the
Cleveland Clinic says. “It should be noted that most canola oil available in the U.S. is processed and lacks antioxidants compared to olive oil.”
The Mediterranean diet features eating habits that are common in countries along the Mediterranean Sea. Mainstays of the diet include beans, fruits, nuts, seeds, vegetables and whole grains.
What is the Nordic Diet?
The Nordic diet incorporates foods commonly found in the Nordic countries of Denmark, Finland, Greenland, Iceland, Norway and Sweden. Staples of the diet include
berries, cabbage, apples, pears, root vegetables,
oats, rye, fermented milk, legumes, fish and seafood.
“Eating lots of berries is [a] unique aspect of the Nordic diet that may account for some of its health benefits,”
Harvard Health Publishing says. “Research by Harvard scientists has linked eating plentiful amounts of berries (such as blueberries and strawberries) to less weight gain and a lower risk of having a heart attack. Berries are excellent sources of plant chemicals known as anthocyanins, which seem to lower blood pressure and make blood vessels more flexible.”
According to the Cleveland Clinic, the Nordic diet encourages people to consume less sugar and twice the amount of fiber and seafood than traditional Western diets do. Aside from foods with added sugar, things to consume infrequently if you’re following the Nordic diet are red meat (except game meat) and alcoholic beverages, the Cleveland Clinic says. Foods to avoid altogether include processed meats, high-salt foods, fast food and sweetened beverages.
What are some Nordic Diet benefits?
The Frontiers in Nutrition article notes that all of the traditional Nordic foods associated with the diet have demonstrated health benefits.
Although studies show the Mediterranean diet contributes to prevention of chronic diseases, more studies need to be performed to make the same claim about the Nordic diet, the article says. Nonetheless, the article points out, studies evaluating ties between the two diets and a lower risk of chronic disease, disability and death imply that the Nordic diet “could also have an advantageous effect … .”
“Hopefully, there will be more … studies in the future that will provide more evidence-based recommendations,” the article concludes.
Potential benefits of the Nordic diet, as outlined by the Cleveland Clinic, include:
- Reduced inflammation.
- Reduced risk of type 2 diabetes, cancer and heart disease.
- Lower cholesterol.
- Lower blood pressure.
- Promotion and maintenance of weight loss.
A
study published in 2021 by the journal Clinical Nutrition bolsters the case for the health advantages of the Nordic diet. The study found that the Nordic diet reduced blood sugar and cholesterol even without any weight loss.
“It’s surprising because most people believe that positive effects on blood sugar and cholesterol are solely due to weight loss. Here, we have found this not to be the case. Other mechanisms are also at play,” Lars Ove Dragsted, a researcher and head of the University of Copenhagen’s Department of Nutrition, Exercise and Sports, says in a
news release about the study.
For the study, researchers from Denmark, Finland, Norway, Iceland and Sweden examined blood and urine samples from 200 people over age 50 with an elevated body mass index (BMI) and an increased risk of diabetes and heart disease. One group went on the Nordic diet, and the other group stuck to their regular diets.
“The group that had been on the Nordic diet for six months became significantly healthier, with lower cholesterol levels, lower overall levels of both saturated and unsaturated fat in the blood, and better regulation of glucose compared to the control group,” Dragsted says.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_text_separator title="Featured Products" border_width="2"][vc_row_inner equal_height="yes" content_placement="middle" gap="35"][vc_column_inner width="1/3"][vc_single_image image="159932" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1653084058978{padding-right: 7% !important;padding-left: 7% !important;}" link="#https://www.vitacost.com/bobs-red-mill-red-lentils-27-oz"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="159933" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1653084077208{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/natures-all-foods-organic-freeze-dried-raw-blueberries"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="159934" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1653084100505{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/safe-catch-wild-sardines-in-water-skinless-boneless"][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row]
