The Nordic diet is a health-conscious eating pattern inspired by the traditional foods of Nordic countries like Sweden, Denmark, Norway, Finland, and Iceland. Several pieces of evidence revealed that following this dietary habit may result in weight loss and augment overall well-being. This diet emphasizes eating whole, locally sourced, and nutrient-rich ingredients, making it a sustainable and heart-healthy approach to eating.
Dive into this article to get an insight into what is Nordic diet, its health benefits, foods to add and side effects.
Health Benefits of the Nordic Diet
Promotes Heart Health
The diet is packed with omega-3 fatty acids, fiber, and antioxidants, which contribute to better cardiac function and heart well-being. The goodness of whole grains and fatty fish helps diminish cholesterol levels and reduce the risk of heart disease.
Supports Weight Loss
Being high in dietary fiber and low in processed foods, it helps promote satiety and reduce unwanted hunger pangs and overall calorie intake. This diet regimen focuses on eating whole grains and plant-based foods that stimulate metabolism and prevent unhealthy weight gain.
Mitigates Inflammation
This meal plan comprises a whole lot of healthy foods including whole grains, fatty fish, and berries, which helps ease inflammation and reduce the risk of chronic diseases. Potent anti-inflammatory actions in berries, nuts, and rapeseed oil contribute to overall cellular health and improve physical well-being.
Also Read: What is Metabolic Confusion Diet And How It Helps In Losing Weight?
Manages Blood Sugar Levels
This meal plan includes a rich array of whole-grain cereals and low-glycemic foods that support blood glucose control. The fiber in whole grains and legumes slows down gastric emptying time, reduces sugar absorption, prevents sudden blood sugar spikes and lowers the risk of type 2 diabetes.
Improves Gut Health
The diet contains whole grains, vegetables, and legumes that are abundant sources of dietary fiber, which promotes gut health and a smooth digestion process. A healthy gut microbiome is linked to better immunity and reduces common digestive issues.
Enhances Brain Function
Rich in Omega-3 fatty acids and antioxidants Nordic diet supports cognitive function and may help reduce the risk of neurodegenerative diseases such as Alzheimer’s.
Strengthens Bone
Dairy products such as low-fat yogurt and cheese provide bone-friendly nutrients like calcium and vitamin D, essential for maintaining strong bones and preventing the risk of fractures and osteoporosis.
Also Read: The MIND Diet: Here’s Why You Should Eat These Top 10 Foods For Brain Health And Memory
Foods To Eat And Avoid In Nordic Diet
The Nordic diet highlights eating traditional, sustainable and locally sourced foods, which mainly focus on choosing a whole lot of healthy foods.
Eat Regularly: Fruits, berries, vegetables, legumes, potatoes, whole grains, barley, nuts, seeds, rye, fish, seafood, low-fat dairy, herbs, spices, and rapeseed (canola) oil
Eat in moderation: Lean meats, free-range eggs, cheese, and yogurt.
Eat occasionally: Red meats and animal fats
Avoid eating: Sugar-laden beverages, added sugars, processed meats, food additives, and fast foods.
The Nordic diet is quite similar to the Mediterranean diet regimen. However, the key difference is that it stresses using canola oil instead of extra virgin olive oil.
How To Follow The Nordic Diet?
Prioritize Whole Foods: Choose unprocessed, nutrient-dense options.
Eat More Plant-Based Foods: Incorporate a broad spectrum of vegetables and legumes into daily meals.
Opt for Sustainable Seafood: Include fatty fish several times a week.
Use Healthy Fats: Replace butter with rapeseed oil for cooking.
Reduce Sugar /Processed Foods: Cut down on simple sugars and refined carbohydrates.
Emphasize Seasonal Foods: Choose fresh, in-season produce whenever possible.
Stay Active: A healthy lifestyle complemented by a well-structured dietary habit.
Potential Side Effects
The Nordic diet is generally safe and beneficial; however, some individuals may experience:
Digestive discomforts due to increased fiber intake can cause bloating initially.
Those accustomed to a meat-heavy diet may need time to adjust, as it restricts consumption of red meat.
Sourcing organic, fresh, and local ingredients can be costlier
Conclusion
The Nordic diet is a well-balanced, sustainable, and health-enhancing dietary approach. Its focus on whole foods, plant-based ingredients, and healthy fats offers umpteen health incentives for overall well-being. By making gradual changes and prioritizing natural foods, you can easily incorporate the Nordic diet into your lifestyle for long-term health benefits.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
Nordic dietary patterns and cardiometabolic outcomes: a systematic review and meta-analysis of prospective cohort studies and randomised controlled trials
Paraskevi Massara 1, Andreea Zurbau 1,2,3, Andrea J Glenn 1,2,3,4, Laura Chiavaroli 1,2,3, Tauseef A Khan 1,2,3, Effie Viguiliouk 1,5, Sonia Blanco Mejia 1,2,3, Elena M Comelli 1,6, Victoria Chen 1, Ursula Schwab 7,8,✉, Ulf Risérus 9, Matti Uusitupa 7, Anne-Marie Aas 10, Kjeld Hermansen 11,12, Inga Thorsdottir 13,14, Dario Rahelić 15,16,17, Hana Kahleová 18,19, Jordi Salas-Salvadó 20,21, Cyril W C Kendall 1,2,3,22, John L Sievenpiper 1,2,3,6,
https://pmc.ncbi.nlm.nih.gov/articles/PMC9630197/
Nordic diet and its benefits in neurological function: a systematic review of observational and intervention studies
Reyhaneh Sadat Jafari 1, Vahideh Behrouz 2
https://pmc.ncbi.nlm.nih.gov/articles/PMC10461010/
