Table of ContentsView AllTable of ContentsWhat the Diet EncouragesFoods to EatFoods to AvoidPotential Health BenefitsDoes It Aid Weight Loss?Is It Right for You?
Table of ContentsView All
View All
Table of Contents
What the Diet Encourages
Foods to Eat
Foods to Avoid
Potential Health Benefits
Does It Aid Weight Loss?
Is It Right for You?
The Nordic diet, often called the Scandinavian diet, is based on the traditional eating patterns in the Nordic countries (Denmark, Sweden, Finland, Norway, and Iceland). It prioritizes locally and sustainably sourced foods, emphasizing fresh fruits and vegetables, whole grains, wild-caught seafood, and healthy fats.
There is some evidence that the Nordic diet may aid in weight loss, support heart health, improve blood sugar control, and reduce inflammation. It may be an effective way to promote longevity and help prevent the onset of chronic disease.
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The Nordic diet focuses on whole foods rich in complexcarbohydrates, protein, and healthy fats. It focuses on locally sourced, plant-based foods as a commitment to health and sustainable farming practices. Some foods are:
Like theMediterranean diet, the Nordic diet also incorporates wild-caught seafood, fermented dairy products, and healthy fats. However, where the Mediterranean diet encouragesolive oil, the Nordic diet favorscanola oil.
Nordic eating limits the intake of game meat, red meat, and animal fats. It restricts processed foods to reduce salt, added sugars, and alcohol.Still, the diet’s principles focus on including nutrient-dense foods rather than restricting foods and total calories. The Nordic diet provides many vitamins, minerals, and antioxidants when incorporated into a healthy lifestyle.
Nordic dietary patterns emphasize whole foods sourced from modern-day Scandinavia. They encourage variety to ensure a diet packed with fiber, vitamins, minerals, and antioxidants that support overall health and well-being.
Foods to eat on the Nordic diet include:
The Nordic diet discouragesprocessed foodshigh in sodium, refined sugars, and unhealthy fats. It also limits the intake of imported foods to encourage sustainable environmental practices.
Some foods to limit or avoid on the Nordic diet include:
A Word From Verywell
—JAMIE JOHNSON, RDN, MEDICAL REVIEW BOARD
Blood Pressure
Incorporating fatty fish with highomega-3 fatty acids,docosahexaenoicacid (DHA), andeicosapentaenoicacid (EPA), such as herring, mackerel, and salmon, may help regulate blood pressure. Consuming 3 grams of omega-3 fatty acids daily can improve blood pressure control.
The Nordic diet also encourages various whole grains, which are excellentsources of fiber. Fiber’s effects ongut healthand digestion have been linked to reductions in blood pressure levels.
Fresh Nordic foods are low insodium, a mineral directly involved in fluid status and blood pressure. Research shows that decreasing sodium intake can help lower blood pressure levels and reduce the risk of developinghypertension(high blood pressure).
Cholesterol and Triglycerides
Some evidence suggests that following the Nordic diet can reduce total and levels oflow-density lipoprotein (LDL) cholesterol(“bad” cholesterol). However, evidence of its benefits forhigh-density lipoprotein (HDL) cholesterol(“good” cholesterol) andtriglycerides(fat in the blood) remains limited.
The Nordic diet—primarily made up of fruits, vegetables, and whole grains—is rich in fiber and antioxidants that may support weight loss. Research shows that weight loss can improvelipid markers(fatty compounds), highlighting the importance of a well-balanced diet.
Blood Sugar Control
Though more research is needed, some studies indicate that following the Nordic diet may improve blood sugar control.The Nordic diet focuses on low-glycemic, nutrient-dense foods that can help stabilize blood sugar levels.
Research shows that consuming fatty fish, such as mackerel and salmon, can help regulate blood sugar levels after eating and reduce the risk of developingtype 2 diabetes.
The diet also encourages fresh fruits and vegetables in place of processed snacks. Processed and packaged foods, like candy, cookies, and cereal, can be high inadded sugars. Added sugars can cause a rapid increase in blood sugar levels, as they’re digested and absorbed in the bloodstream quickly, and increase the risk of developing diabetes.
Inflammation
Chronic inflammationis linked to the following:
While the Mediterranean diet is known to reduce inflammation, there’s less research on the effects of the Nordic diet. However, one study found that following a healthy Nordic diet could reduce the expression of specific inflammation-related genes.
The Nordic diet is also rich in fiber, omega-3 fatty acids, vitamins, minerals, and antioxidants, all linked to improved inflammation.
Sustainable weight loss requires a holistic approach that involves diet changes, adequate sleep, stress management, and regular physical activity, likeNordic walking.
Some evidence suggests that the Nordic diet can support weight loss, due to its emphasis on whole foods and well-balanced nutrition. Many foods in the diet are rich in fiber and healthy fats, promoting satiety (satisfied feeling of fullness) between meals and reducing overall calorie intake throughout the day.However, more studies are needed to confirm its effects on long-term weight loss.
Is the Nordic Diet Right for You?
The Nordic diet encourages many health-promoting foods. However, it may not suit everyone. The Nordic diet may be a great fit if you can access seasonally and locally sourced produce, whole grains, and fish.Those aiming to improve their heart health, stabilize their blood sugar levels, or manage their weight may benefit from following the Nordic diet under a healthcare provider’s guidance.
However, those with dietary restrictions or allergies, likegluten sensitivity(a response to a protein in wheat, barley, or rye) or seafood allergies, may need to tailor the Nordic diet. Eating only foods from the Nordic region may be limiting and make meeting daily nutrient needs challenging.
Summary
When included in a well-balanced lifestyle, the Nordic diet may enhance overall health. Originating from the Nordic region of Europe, the Nordic, or Scandinavian, diet highlights a deep connection with the land and sea. It promotes local and seasonal foods, emphasizing fresh fruits, vegetables, whole grains, and fatty fish.
15 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Jafari RS, Behrouz V.Nordic diet and its benefits in neurological function: a systematic review of observational and intervention studies.Front Nutr. 2023;10:1215358. doi:10.3389/fnut.2023.1215358Krznarić Ž, Karas I, Ljubas Kelečić D, Vranešić Bender D.The mediterranean and nordic diet: A review of differences and similarities of two sustainable, health-promoting dietary patterns.Front Nutr. 2021;8:683678. doi:10.3389/fnut.2021.683678Juul F, Bere E.Ultra-processed foods - a scoping review for nordic nutrition recommendations 2023.Food Nutr Res. 2024;68:10.29219/fnr.v68.10616. doi:10.29219/fnr.v68.10616Poulsen SK, Due A, Jordy AB, et al.Health effect of the New Nordic Diet in adults with increased waist circumference: a 6-mo randomized controlled trial.Am J Clin Nutr. 2014;99(1):35-45. doi:10.3945/ajcn.113.069393National Institutes of Health.Omega-3 fatty acids.Zhang X, Ritonja JA, Zhou N, Chen BE, Li X.Omega-3 polyunsaturated fatty acids intake and blood pressure: A dose-response meta-analysis of randomized controlled trials.J Am Heart Assoc. 2022;11(11):e025071. doi:10.1161/JAHA.121.025071Tejani VN, Dhillon SS, Damarlapally N, et al.The relationship between dietary fiber intake and blood pressure worldwide: A systematic review.Cureus. 2023;15(9):e46116. doi:10.7759/cureus.46116Gupta DK, Lewis CE, Varady KA, et al.Effect of dietary sodium on blood pressure: A crossover trial.JAMA. 2023;330(23):2258-2266. doi:10.1001/jama.2023.23651Soliman GA.Dietary fiber, atherosclerosis, and cardiovascular disease.Nutrients. 2019;11(5):1155. doi:10.3390/nu11051155Tertsunen HM, Hantunen S, Tuomainen TP, Virtanen JK.Adherence to a healthy Nordic diet and risk of type 2 diabetes among men: the kuopio ischaemic heart disease risk factor study.Eur J Nutr. 2021;60(7):3927-3934. doi:10.1007/s00394-021-02569-1Helland A, Bratlie M, Hagen IV, et al.High intake of fatty fish, but not of lean fish, improved postprandial glucose regulation and increased the n-3 PUFA content in the leucocyte membrane in healthy overweight adults.Br J Nutr. 2017;117(10):1368-1378. doi:10.1017/S0007114517001234Wang RX, Zhou M, Ma HL, Qiao YB, Li QS.The role of chronic inflammation in various diseases and anti-inflammatory therapies containing natural products.ChemMedChem. 2021;16(10):1576-1592. doi:10.1002/cmdc.202000996Kolehmainen M, Ulven SM, Paananen J, et al.Healthy Nordic diet downregulates the expression of genes involved in inflammation in subcutaneous adipose tissue in individuals with features of the metabolic syndrome.Am J Clin Nutr. 2015;101(1):228-239. doi:10.3945/ajcn.114.092783Stumpf F, Keller B, Gressies C, Schuetz P.Inflammation and nutrition: Friend or foe?.Nutrients. 2023;15(5):1159. doi:10.3390/nu15051159Ramezani-Jolfaie N, Mohammadi M, Salehi-Abargouei A.Effects of a healthy Nordic diet on weight loss in adults: a systematic review and meta-analysis of randomized controlled clinical trials.Eat Weight Disord. 2020;25(5):1141-1150. doi:10.1007/s40519-019-00773-x
15 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Jafari RS, Behrouz V.Nordic diet and its benefits in neurological function: a systematic review of observational and intervention studies.Front Nutr. 2023;10:1215358. doi:10.3389/fnut.2023.1215358Krznarić Ž, Karas I, Ljubas Kelečić D, Vranešić Bender D.The mediterranean and nordic diet: A review of differences and similarities of two sustainable, health-promoting dietary patterns.Front Nutr. 2021;8:683678. doi:10.3389/fnut.2021.683678Juul F, Bere E.Ultra-processed foods - a scoping review for nordic nutrition recommendations 2023.Food Nutr Res. 2024;68:10.29219/fnr.v68.10616. doi:10.29219/fnr.v68.10616Poulsen SK, Due A, Jordy AB, et al.Health effect of the New Nordic Diet in adults with increased waist circumference: a 6-mo randomized controlled trial.Am J Clin Nutr. 2014;99(1):35-45. doi:10.3945/ajcn.113.069393National Institutes of Health.Omega-3 fatty acids.Zhang X, Ritonja JA, Zhou N, Chen BE, Li X.Omega-3 polyunsaturated fatty acids intake and blood pressure: A dose-response meta-analysis of randomized controlled trials.J Am Heart Assoc. 2022;11(11):e025071. doi:10.1161/JAHA.121.025071Tejani VN, Dhillon SS, Damarlapally N, et al.The relationship between dietary fiber intake and blood pressure worldwide: A systematic review.Cureus. 2023;15(9):e46116. doi:10.7759/cureus.46116Gupta DK, Lewis CE, Varady KA, et al.Effect of dietary sodium on blood pressure: A crossover trial.JAMA. 2023;330(23):2258-2266. doi:10.1001/jama.2023.23651Soliman GA.Dietary fiber, atherosclerosis, and cardiovascular disease.Nutrients. 2019;11(5):1155. doi:10.3390/nu11051155Tertsunen HM, Hantunen S, Tuomainen TP, Virtanen JK.Adherence to a healthy Nordic diet and risk of type 2 diabetes among men: the kuopio ischaemic heart disease risk factor study.Eur J Nutr. 2021;60(7):3927-3934. doi:10.1007/s00394-021-02569-1Helland A, Bratlie M, Hagen IV, et al.High intake of fatty fish, but not of lean fish, improved postprandial glucose regulation and increased the n-3 PUFA content in the leucocyte membrane in healthy overweight adults.Br J Nutr. 2017;117(10):1368-1378. doi:10.1017/S0007114517001234Wang RX, Zhou M, Ma HL, Qiao YB, Li QS.The role of chronic inflammation in various diseases and anti-inflammatory therapies containing natural products.ChemMedChem. 2021;16(10):1576-1592. doi:10.1002/cmdc.202000996Kolehmainen M, Ulven SM, Paananen J, et al.Healthy Nordic diet downregulates the expression of genes involved in inflammation in subcutaneous adipose tissue in individuals with features of the metabolic syndrome.Am J Clin Nutr. 2015;101(1):228-239. doi:10.3945/ajcn.114.092783Stumpf F, Keller B, Gressies C, Schuetz P.Inflammation and nutrition: Friend or foe?.Nutrients. 2023;15(5):1159. doi:10.3390/nu15051159Ramezani-Jolfaie N, Mohammadi M, Salehi-Abargouei A.Effects of a healthy Nordic diet on weight loss in adults: a systematic review and meta-analysis of randomized controlled clinical trials.Eat Weight Disord. 2020;25(5):1141-1150. doi:10.1007/s40519-019-00773-x
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Jafari RS, Behrouz V.Nordic diet and its benefits in neurological function: a systematic review of observational and intervention studies.Front Nutr. 2023;10:1215358. doi:10.3389/fnut.2023.1215358Krznarić Ž, Karas I, Ljubas Kelečić D, Vranešić Bender D.The mediterranean and nordic diet: A review of differences and similarities of two sustainable, health-promoting dietary patterns.Front Nutr. 2021;8:683678. doi:10.3389/fnut.2021.683678Juul F, Bere E.Ultra-processed foods - a scoping review for nordic nutrition recommendations 2023.Food Nutr Res. 2024;68:10.29219/fnr.v68.10616. doi:10.29219/fnr.v68.10616Poulsen SK, Due A, Jordy AB, et al.Health effect of the New Nordic Diet in adults with increased waist circumference: a 6-mo randomized controlled trial.Am J Clin Nutr. 2014;99(1):35-45. doi:10.3945/ajcn.113.069393National Institutes of Health.Omega-3 fatty acids.Zhang X, Ritonja JA, Zhou N, Chen BE, Li X.Omega-3 polyunsaturated fatty acids intake and blood pressure: A dose-response meta-analysis of randomized controlled trials.J Am Heart Assoc. 2022;11(11):e025071. doi:10.1161/JAHA.121.025071Tejani VN, Dhillon SS, Damarlapally N, et al.The relationship between dietary fiber intake and blood pressure worldwide: A systematic review.Cureus. 2023;15(9):e46116. doi:10.7759/cureus.46116Gupta DK, Lewis CE, Varady KA, et al.Effect of dietary sodium on blood pressure: A crossover trial.JAMA. 2023;330(23):2258-2266. doi:10.1001/jama.2023.23651Soliman GA.Dietary fiber, atherosclerosis, and cardiovascular disease.Nutrients. 2019;11(5):1155. doi:10.3390/nu11051155Tertsunen HM, Hantunen S, Tuomainen TP, Virtanen JK.Adherence to a healthy Nordic diet and risk of type 2 diabetes among men: the kuopio ischaemic heart disease risk factor study.Eur J Nutr. 2021;60(7):3927-3934. doi:10.1007/s00394-021-02569-1Helland A, Bratlie M, Hagen IV, et al.High intake of fatty fish, but not of lean fish, improved postprandial glucose regulation and increased the n-3 PUFA content in the leucocyte membrane in healthy overweight adults.Br J Nutr. 2017;117(10):1368-1378. doi:10.1017/S0007114517001234Wang RX, Zhou M, Ma HL, Qiao YB, Li QS.The role of chronic inflammation in various diseases and anti-inflammatory therapies containing natural products.ChemMedChem. 2021;16(10):1576-1592. doi:10.1002/cmdc.202000996Kolehmainen M, Ulven SM, Paananen J, et al.Healthy Nordic diet downregulates the expression of genes involved in inflammation in subcutaneous adipose tissue in individuals with features of the metabolic syndrome.Am J Clin Nutr. 2015;101(1):228-239. doi:10.3945/ajcn.114.092783Stumpf F, Keller B, Gressies C, Schuetz P.Inflammation and nutrition: Friend or foe?.Nutrients. 2023;15(5):1159. doi:10.3390/nu15051159Ramezani-Jolfaie N, Mohammadi M, Salehi-Abargouei A.Effects of a healthy Nordic diet on weight loss in adults: a systematic review and meta-analysis of randomized controlled clinical trials.Eat Weight Disord. 2020;25(5):1141-1150. doi:10.1007/s40519-019-00773-x
Jafari RS, Behrouz V.Nordic diet and its benefits in neurological function: a systematic review of observational and intervention studies.Front Nutr. 2023;10:1215358. doi:10.3389/fnut.2023.1215358
Krznarić Ž, Karas I, Ljubas Kelečić D, Vranešić Bender D.The mediterranean and nordic diet: A review of differences and similarities of two sustainable, health-promoting dietary patterns.Front Nutr. 2021;8:683678. doi:10.3389/fnut.2021.683678
Juul F, Bere E.Ultra-processed foods - a scoping review for nordic nutrition recommendations 2023.Food Nutr Res. 2024;68:10.29219/fnr.v68.10616. doi:10.29219/fnr.v68.10616
Poulsen SK, Due A, Jordy AB, et al.Health effect of the New Nordic Diet in adults with increased waist circumference: a 6-mo randomized controlled trial.Am J Clin Nutr. 2014;99(1):35-45. doi:10.3945/ajcn.113.069393
National Institutes of Health.Omega-3 fatty acids.
Zhang X, Ritonja JA, Zhou N, Chen BE, Li X.Omega-3 polyunsaturated fatty acids intake and blood pressure: A dose-response meta-analysis of randomized controlled trials.J Am Heart Assoc. 2022;11(11):e025071. doi:10.1161/JAHA.121.025071
Tejani VN, Dhillon SS, Damarlapally N, et al.The relationship between dietary fiber intake and blood pressure worldwide: A systematic review.Cureus. 2023;15(9):e46116. doi:10.7759/cureus.46116
Gupta DK, Lewis CE, Varady KA, et al.Effect of dietary sodium on blood pressure: A crossover trial.JAMA. 2023;330(23):2258-2266. doi:10.1001/jama.2023.23651
Soliman GA.Dietary fiber, atherosclerosis, and cardiovascular disease.Nutrients. 2019;11(5):1155. doi:10.3390/nu11051155
Tertsunen HM, Hantunen S, Tuomainen TP, Virtanen JK.Adherence to a healthy Nordic diet and risk of type 2 diabetes among men: the kuopio ischaemic heart disease risk factor study.Eur J Nutr. 2021;60(7):3927-3934. doi:10.1007/s00394-021-02569-1
Helland A, Bratlie M, Hagen IV, et al.High intake of fatty fish, but not of lean fish, improved postprandial glucose regulation and increased the n-3 PUFA content in the leucocyte membrane in healthy overweight adults.Br J Nutr. 2017;117(10):1368-1378. doi:10.1017/S0007114517001234
Wang RX, Zhou M, Ma HL, Qiao YB, Li QS.The role of chronic inflammation in various diseases and anti-inflammatory therapies containing natural products.ChemMedChem. 2021;16(10):1576-1592. doi:10.1002/cmdc.202000996
Kolehmainen M, Ulven SM, Paananen J, et al.Healthy Nordic diet downregulates the expression of genes involved in inflammation in subcutaneous adipose tissue in individuals with features of the metabolic syndrome.Am J Clin Nutr. 2015;101(1):228-239. doi:10.3945/ajcn.114.092783
Stumpf F, Keller B, Gressies C, Schuetz P.Inflammation and nutrition: Friend or foe?.Nutrients. 2023;15(5):1159. doi:10.3390/nu15051159
Ramezani-Jolfaie N, Mohammadi M, Salehi-Abargouei A.Effects of a healthy Nordic diet on weight loss in adults: a systematic review and meta-analysis of randomized controlled clinical trials.Eat Weight Disord. 2020;25(5):1141-1150. doi:10.1007/s40519-019-00773-x
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