Nordic diet, also known as the Scandinavian diet, is based on the principles of promoting healthy eating by paying attention to locally grown fruits, vegetables, and wild seafood. This diet mainly incorporates foods consumed by people in the Nordic countries. Several pieces of evidence have shown that this way of eating may support weight loss and augment overall health markers in the short term.
Basically, the Nordic diet tweaks processed and refined foods with whole, single ingredient ones. It is well-known to promote weight loss and fight uncontrolled blood pressure, cholesterol levels and inflammatory markers.
Read this article to get an overview of the Nordic diet, and foods to include and avoid, as well as potential health benefits.
What Is Nordic Diet?
The Nordic diet plan is a way of eating that mainly focuses on locally available foods in the Nordic countries -Norway, Denmark, Sweden, Finland, and Iceland.
This diet pattern was formulated by a group of nutritionists, and scientists to deal with rising obesity rates and unmanageable farming practices in the Nordic regions. It is regarded as a good choice from an environmental viewpoint, as it stresses having foods that are locally sourced and sustainably cultivated. Further, when compared to any Western diet, it contains less sugar and fat but twice the dietary fibre and lean seafood.
This diet plan is simple and easy to follow as one to needs to add plenty of fruits and vegetables you already relish and include lots of berries, fish and whole grains, and switch to canola oil and low-fat dairy products you’re all set to go.
Incredible Health Benefits Of Nordic Diet
Well, healthy eating goes way beyond weight loss, as it can lead to significant improvements in metabolic health and lowers the risk of many chronic diseases.
Promotes Weight Loss: Several pieces of evidence have disclosed that the Nordic diet helped people to lose body weight remarkably more than those on a standard diet.
Controls Blood Pressure: This eating pattern significantly reduces systolic and diastolic blood pressure by 5 -10 mmHg, when compared to a control diet.
Reduces Cholesterol Levels: The Nordic diet emphasises eating a lot of heart-healthy foods which benefits in diminishing cholesterol and triglycerides levels, thereby lowering the risk of heart attack and stroke.
Manages Diabetes: This diet appears to be effective in lowering blood sugar surges and regulating insulin sensitivity.
Reduces Inflammation: Chronic inflammation is a causative factor for several diseases. The Nordic diet is known to reduce inflammatory marker CRP and lessen the risk of chronic diseases.
Foods To Include And Avoid
The Nordic diet highlights traditional, sustainable, and locally available foods, with a key focus on those valued healthy.
Eat Regularly: Fruits, berries, vegetables, legumes, potatoes, whole grains, nuts, seeds, fish, seafood, low-fat dairy, herbs, spices, and canola oil.
Eat In Moderate Amounts: Lean meat, eggs, cheese, and yoghurt.
Eat Rarely: Red meats and animal fats
Avoid Sugar-laden beverages, added sugars, processed meats, food additives and refined and junk foods.
This diet is quite similar to the Mediterranean diet; however, the main difference is that it stresses using canola oil instead of extra virgin olive oil.
- Nutritious: The Nordic diet confers you with loads of vital nutrients including antioxidants, omega -3 fatty acids, vitamins, minerals, and restricting calories which are well-known to optimise overall health.
- Offer several health benefitting properties
- Environmentally friendly
- Flexible to follow and adapt
- It is not always feasible
The Nordic diet is considered healthy as it substitutes processed foods with whole, single ingredient foods. It is helpful in short-term weight loss, reduction in blood pressure and inflammatory markers. Though the evidence is weak and unpredictable. Basically, any diet pattern that emphasises consuming whole foods instead of standard junk food is likely to optimise overall health and well-being.