The Nordic diet highlights local, seasonal and nutritious foods from Denmark, Finland, Iceland, Norway and Sweden. It is quite similar to the Mediterranean diet in that it emphasizes whole grains such as barley, rye and oats, berries, vegetables, fatty fish and legumes and is low in sugars and red meat. The Baltic Sea Diet Pyramid recommends amounts of these foods that should make up a healthy Nordic diet.

How is it different from the Mediterranean diet?
Like the Mediterranean diet, it is high in plant-based foods. However, instead of olive oil, the Nordic diet is rich in rapeseed oil (more commonly known as canola oil in the US and Canada). Like olive oil, canola oil is rich in heart-healthy monounsaturated fats. Of all the common cooking oils, canola has the least saturated alpha-linolenic acid and the most, a type of omega-3 polyunsaturated fatty acid. Both the Mediterranean and Nordic diets include a moderate amount of fish, eggs, and dairy and limited amounts of processed foods, sweets, and red meat.

Another point to keep in mind is that the Nordic diet is more sustainable than many other diets because it emphasizes plants and sourcing from local suppliers, reducing the carbon footprint.

The data
The Mediterranean diet is known for its association with a lower incidence of chronic diseases, such as cardiovascular disease and type 2 diabetes. While the Nordic diet does not have enough research to make such claims, its premise is quite similar: eat a lot of plants, whole grains, legumes and fish and shellfish and do not abuse red meat or sweets.

When we break down the Nordic diet, it is obvious that it would benefit us. It emphasizes whole grains, which provide fiber, vitamins, minerals, and antioxidants, and is packed with fruits and vegetables, which also provide key nutrients like vitamins A, C, and E, potassium, and fiber. Some small studies have concluded that the Nordic diet can help lower blood pressure (although the DASH Diet still reigns supreme in this regard). The Nordic diet can also help maintain cognition in individuals with normal cognition, but it is still too early to state anything definitively.

Conclusion
You don’t need to completely review your eating pattern every time a new diet claims to have supreme health benefits – if you eat a lot of fruits, vegetables, lean protein, whole grains, and legumes, as is the Nordic diet, then you probably are. nutritious. Your job is to figure out how to incorporate some of these principles into your lifestyle without becoming overwhelmed in the process. Remember, choosing your food should not wear you down mentally every day. If you spend too much time contemplating whether or not you have rye or barley bread, take a step back, take a deep breath, and try not to overthink.