Nordic diet is not only a hot trend in the culinary world but is the backbone of some of the best restaurants in the world. A new study published in the Journal of Nutrition states that Nordic food may be suitable for everyone. Plus it has a host of research-proven health benefits like reducing the risk of cardiovascular diseases and supporting weight loss to name a few.
What is Nordic Diet
The Nordic diet is based on the traditional eating patterns of the Nordic countries such as Finland, Denmark, Sweden, Iceland, and Greenland. Like the Mediterranean diet, it is not about weight loss. Instead, it’s a delicious way to eat healthily.
This diet promotes a lifelong approach to healthy eating. It’s mainly based on plant-based seasonal foods along with healthy fats, lean proteins, and complex carbohydrates. Having been around for many centuries, recently the Nordic diet was adapted from Baltic Sea Diet Pyramid to include more flavor and nutritional value. The new version of the Nordic diet includes wild foods, organic produce, fewer food additives, and more home cooked foods.
What Foods can you eat in a Nordic diet
Stressing on locally grown and sustainable food sources this diet helps in weight loss and improvement in health markers.
Foods to eat often
Berries
Fruits
Vegetables
Legumes
Whole grains
Potatoes
Nuts
Seeds
Fish
Bread
Rye
Low-fat dairy
Seafood
Herbs
Spices
Canola oil
Foods to eat in moderation
Free range eggs
Cheese
Yogurt
Game Meats
Foods to eat rarely
Red meats
Animal Fats
Foods to avoid
Processed Meats
Added Sugars
Food additives
Refined fast foods
Sugar-sweetened beverages
Health Benefits of the Nordic diet
Dieticians are so found of Nordic diet because of all the research-backed health benefits that’s its linked with.
Studies say that this beneficial diet reduces the risk of type 2 diabetes, cancer, and heart disease. It brings not only significant improvements in metabolic health but also reduces systolic and diastolic blood pressure levels, helps in weight loss or to maintain a healthy weight, and normalize cholesterol levels. Additionally, it has been shown to reduce inflammation in fatty tissues. It even helps women who are trying to conceive.
Environmental Benefits
The best part of this diet is that it’s environmentally sustainable. Its primary focus is on consumption of fresh local ingredients. As a result, Nordic food contributes to the production of fewer greenhouse gases. Plant-based diets use fewer natural resources and cause less pollution.
Which Diet is Healthy Nordic or Mediterranean
The Nordic diet closely resembles the Mediterranean diet. The huge difference is it uses canola oil instead of extra virgin olive oil. Both these diets are equally beneficial because they use oils that have health-promoting fats.
Some experts say that a Nordic diet takes nutrition a few notches higher by prioritizing food quality and joining the dots between food production and environmental sustainability. But there is one caveat- using extra virgin olive oil over canola oil would be best because we have more research about this good fat.
How to Incorporate the Nordic diet into Everyday Life
Here are a few pointers to make your transition easier
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- Try to include fruits and vegetables in every meal and snack.
- Go in for local or organic produce.
- Eat seafood three times a week.
- Daily eat seeds and tree nuts.
- Include one serving of pulses daily
- Reduce meat intake and opt for organic grass-fed meat
- Drink plenty of water
- Cook at home as often as you can
- Be mindful of portion sizes.
There’s nothing magical about Nordic food; it works because it replaces processed foods with single whole grain foods. The Nordic people are known for their progressive wellness-oriented lifestyle. And the Scandinavians are consistently rated the happiest people in the world. So who knows? Following their diet patterns can impart a relaxed attitude in you and make you a happy person.
