It seems like there’s a new diet invented every day. There are many options that have caught our attention, like the flexitarian diet, “The 100” diet or the fruitarian diet — just to name a few.
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But if you’ve heard of the Nordic diet (also known as the Scandinavian diet), you might be curious what it’s all about and if it’s just another fad diet.
The Nordic diet, which is based on principles that have been around for centuries, promotes a healthy way of eating by focusing on locally sourced fruits, vegetables and wild seafood.
Registered dietitian Courtney Barth, RD, explains what the Nordic diet is, what foods are included and if it might be right for you.
What is the Nordic diet?
Very similar to the Mediterranean diet, the Nordic diet focuses on whole foods that are typically found in Nordic regions like Norway, Denmark and Iceland. You’ll eat mostly plant-based, seasonal foods that are high in protein, complex carbohydrates and healthy fats. Think fruits (especially berries), vegetables and seafood.
One difference, though, is the type of oil each diet uses. The Mediterranean diet focuses on using extra-virgin olive oil, while the Nordic diet touts canola oil. 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. It should be noted that most canola oil available in the U.S. is processed and lacks antioxidants compared to olive oil.
“Generally, both are good unsaturated, healthy anti-inflammatory oils,” says Barth.
The Nordic diet encourages people to consume less sugar and twice the amount of fiber and seafood than traditional Western diets.
Benefits of the Nordic diet
By focusing on eating whole foods like fruits and vegetables, the Nordic diet can affect your health in a positive way. Here are some potential benefits:
- Reduces inflammation.
- Reduces risk of Type 2 diabetes, cancer and heart disease.
- Lowers cholesterol.
- Lowers blood pressure.
- Promotes weight loss and helps maintain a healthy weight.
“For people who have arthritis or joint pain incorporating more whole foods can be the way to reduce inflammation further,” says Barth.
Foods to eat
The Nordic diet encourages you to eat a lot of whole foods, particularly sourced locally and in season, including:
- Whole grains, particularly rye, barley and oats.
- Fruits, especially berries.
- Vegetables, especially root vegetables like beets, turnips and carrots.
- Fatty fish like salmon, tuna, sardines and mackerel.
- Low-fat dairy like Skyr yogurt.
- Legumes.
You should also eat the following in moderation:
- Eggs.
- Game meat like venison, rabbit and bison.
“Game meat is a good source of lean protein and is lower in saturated fat compared to red meats, which should be consumed once or twice a week,” says Barth.
Foods to avoid
Like many diets, the Nordic diet has a handful of foods to avoid or only enjoy rarely.
Rarely:
- Other red meats that aren’t game meat.
- Alcoholic beverages.
Avoid:
- Foods with added sugars.
- Processed meats like bacon and bologna.
- High salt foods like lunch meat, dried pasta and bread.
- Fast food.
- Sweetened beverages.
“Anything that’s really high in saturated fat and high in sugar is inflammatory to the body,” says Barth. “It causes the body to be stressed out.”
Is the Nordic diet right for you?
With a focus on eating locally sourced foods, following the Nordic diet can be a good way to try out local farmers markets in your area.
“Many of them will have a variety of booths with farmers who harvest fruits and vegetables that are in season,” says Barth. “You can also ask your local grocery store if they carry local produce and products.”
For some, following the Nordic diet could be challenging due to availability of local produce. It does take planning, so the time and commitment could be a challenge for some. Since produce like lingonberries and cloudberries aren’t available in the U.S., you may need to modify what you eat based on what’s available in your area.
But whether you focus on the local aspect of sourcing foods, the Nordic diet is a good roadmap for getting yourself into a realistic eating pattern. It can even be modified for vegans and vegetarians by adding more plant-based foods into your diet.
“The approach to the Nordic diet is more of a guideline that can be really sustainable for someone,” says Barth. “It’s just the basics and not overthinking or complicating what you eat.”
FAQs
The main difference between the two diets is the primary fat source. Olive oil is the synonym for MD while the ND uses more rapeseed/canola oil.
What is the difference between the Mediterranean diet and the Nordic diet? ›
The main difference between the two diets is the primary fat source. Olive oil is the synonym for MD while the ND uses more rapeseed/canola oil.
What is the new Nordic diet? ›
The Nordic diet is a mostly plant-based eating pattern, which encourages consuming a variety of fruits, vegetables, whole grains and legumes. The diet also includes seafood, canola oil and low-fat or fat-free dairy products, such as skyr. Meanwhile, red meat and processed meats, butter and sweets should be limited.
What are the three overall guidelines in the new Nordic diet? ›
Results: The NND is described by the overall guidelines: (i) more calories from plant foods and fewer from meat; (ii) more foods from the sea and lakes; and (iii) more foods from the wild countryside.
Is Nordic Diet low carb? ›
And while some aspects of this Viking-inspired diet are familiar, others require a more adventuresome palette. The new kid on the block is the Nordic Diet, a plant-based, low-cal diet similar to the Mediterranean Diet. Both encourage the consumption of lean proteins, complex carbs, and healthy fats.
Are eggs on the Mediterranean diet? ›
The foundation of the Mediterranean diet is plant foods. That means meals are built around vegetables, fruits, herbs, nuts, beans and whole grains. Moderate amounts of dairy, poultry and eggs are part of the Mediterranean diet, as is seafood.
What fish is allowed in the Nordic diet? ›
The ND diet is based on traditional foods consumed in the Nordic region (Northern Europe), and includes fruits, vegetables, legumes, low fat dairy, fatty fish (salmon, mackerel, herring) oats, barley, and almonds [36,37].
Which Nordic country is the healthiest? ›
- Sweden. #1 in Health-conscious. #3 in Best Countries Overall. ...
- Norway. #2 in Health-conscious. #11 in Best Countries Overall. ...
- Denmark. #3 in Health-conscious. ...
- Switzerland. #4 in Health-conscious. ...
- Finland. #5 in Health-conscious. ...
- Japan. #6 in Health-conscious. ...
- Netherlands. #7 in Health-conscious. ...
- Canada. #8 in Health-conscious.
Vikings ate hearty meals with meat, dairy, grains, fruit and vegetables to maintain their energy, since their everyday activities included exploring unknown lands and sailing the open waters. In fact, during the Middle Ages, even a poor Viking had a diet that was considerably better than that of an English peasant.
What celebrities are on the Nordic diet? ›
Celebrities like Alexander Skarsgard and Lara Stone have tried the Nordic Diet. Eating low-temperature cooked meals like baking and boiling helps keep the nutritional value of the foods.
The diet is low in sugars and high in nutrients, directly contributing to the country's high life expectancy and the overall health of its population. Physical activity is deeply embedded in Swedish culture, with a significant portion of the population regularly engaging in cycling, sports, and outdoor activities.
What are the Nordic nutrition recommendations for healthy eating? ›
Overall, we recommend a predominantly plant-based diet rich in vegetables, fruits, berries, pulses, potatoes and whole grains, ample amounts of fish and nuts, moderate intake of low fat dairy products, limited intake of red meat and poultry, and minimal intake of processed meat, alcohol, and processed foods containing ...
Which cuisine has the least carbs? ›
The Greek or Mediterranean diet has been highly coveted by health experts and other professionals in the health industry due to its focus on fresh vegetables, healthy fats, limited carbs and lean meats. This also makes it perfect for low carb and keto dieters to explore!
What is the hardest part of the low-carb diet? ›
Getting through the first week on a low-carb diet is, indeed, the hardest part. Your body normally uses carbohydrates for energy, but with a low-carb diet, it has to get used to relying mostly on fat (what you're hoping to burn).
What do Scandinavian people eat for lunch? ›
A traditional lunch can take hours, and aquavit is enjoyed at regular intervals, of course. Popular dishes for a smörgåsbord include bowls of pickled herring served with rye and crispbread, beetroot and apple salad, meatballs, pâtés, and different types of cured and smoked salmon.
What diet is closest to the Mediterranean diet? ›
Meet the Atlantic diet: The Mediterranean diet's neighbor—with an added benefit. You're probably familiar with the myriad benefits of the Mediterranean diet: reduced inflammation, healthy brain aging, and more. But the similar Atlantic diet offers its own advantages, according to a new study conducted in Spain.
Is The Mediterranean diet the healthiest in the world? ›
The Mediterranean diet has been ranked the healthiest way to eat by US News & World Report. The eating plan is flexible, full of whole foods and plants, and is linked to longevity benefits. Experts say the best diets are easy to follow, not restrictive, and focus on unprocessed foods.
Why can't I lose weight on Mediterranean diet? ›
You might not be losing weight on the diet if you're not keeping an eye on your portions. You could also not be losing weight if you're not exercising or watching your red wine consumption.
