There are certain months of the year in which they proliferate miracle diets. It is the responsibility of professionals to warn about the risks that many of them entail, as well as support those supported by science. This has precisely meant that for some time now there has been talk (a lot) about The Nordic diet, also known as the Viking or Scandinavian diet: a way of eating according to the traditions of countries like Sweden, Norway and Denmark that has nothing to do with that advocated by the Scardale either that of the Human Beingwhich are also in fashion.
Frequently, the Nordic diet is placed in the balance against the Mediterranean diet and it has been the World Health Organization itself that has brought to light some of its benefits. To this we have to add that there are those who say that it is a form of nutrition from which we can not only lose weightbut we can also delay the first signs of aging. But what do experts think of its principles?
The opinion of the experts
Laura Jorge, dietician-nutritionist and founder of the Laura Jorge nutrition, psychology and health center supports the Nordic diet because it is based on the consumption of local and seasonal foodswhich seems to him “an ideal way to feed ourselves, since we ensure that the food has a greater flavor and that it is also not contaminated as much in its transport.” The expert assures that, given that it is a form of nutrition that prescribes the consumption of seasonal fruits and vegetables, quality proteins, healthy fats (they use unrefined rapeseed oil instead of olive, because it is more accessible there), legumes, nuts, low fat dairy in moderation (prioritizing fermented ones) and a reduced or no contribution of processedit is a diet that we can consider healthy.
Aina Candel, dietician and nutritionist, also thinks the same. It tells us that, in addition to being governed by the principles we mentioned, it also places particular emphasis on marine products, berries, whole grains and seeds. On the other hand, apart from those prosecuted, it also bets on avoid saturated fats, refined sugar and artificial additives.
© @josefinehjWhat do you have to eat if you are going to do a Nordic diet?
The foods that you are going to prioritize if you follow a Nordic diet, according to Aina Candel, are going to be:
- The fish: The Nordic countries have a long tradition of eating fish, especially fatty fish such as salmon, mackerel and herring, which are rich in omega-3 fatty acids beneficial for cardiovascular health.
- The berries: Like blueberries, raspberries and blackberries, they are an important part of the Nordic diet due to their high antioxidant and vitamin content.
- Whole grains: Oats, barley and rye are examples of whole grains commonly consumed in the Nordic diet, providing fibre, vitamins and minerals.
- Vegetables and vegetables: Root vegetables, such as carrots and beets, as well as cabbages and root vegetables, are staples in the Nordic diet.
- Seeds and nuts: Flax, chia, hemp, and sunflower seeds, along with nuts such as almonds, walnuts, and hazelnuts, are sources of healthy fats, protein, and fiber.
- Low-fat dairy: Dairy products such as yogurt, cheese and skimmed milk are consumed moderately in the Nordic diet.
In summary, The Nordic diet promotes healthy eating through the inclusion of fresh, natural and nutritious foodswith a focus on sustainability, simplicity and seasonality. Some benefits associated with this style of eating include reducing the risk of chronic diseases, promoting cardiovascular health, and supporting a balanced lifestyle.
© @claireroseThe benefits of the Nordic diet and some weaknesses
As strong points of the Nordic diet, according to Laura Jorge, we can highlight the importance given to healthy fats and the inclusion of foods with fiber such as fruits, vegetables, legumes and whole grains. All this helps us to have better cardiovascular and digestive health.For example.
However, he assures that it may lack a little variety of flavors and spices, since it is more difficult for certain fruits and vegetables to grow there, which can end up boring the person who follows this diet. Specifically, according to Aina, What it lacks is the presence of tropical fruitsand, consequently, of certain nutrients such as vitamin C, which could be beneficial for health.
© @melaniekrollNordic diet vs. Mediterranean diet
The WHO endorses the Nordic and Mediterranean diets equallybut is there one that is better than the other? Should the fact of living in Spain affect us when deciding between one or the other? Laura Jorge says that “the pattern of the two diets is actually very similar,” and believes that “it would not make sense for them to compete.” “Both are based on the same thing, fresh and seasonal foods, but each diet focuses on typical products from its area. It would make no sense for a Norwegian to try to follow the Mediterranean diet if in your city you cannot find, for example, oranges or olive oil as is typical in the Mediterranean area,” he details.
“The Nordic and Mediterranean diets are two healthy eating styles who come from different geographical regions. Although it is true that they share similarities in terms of promoting health and well-being, each one has its particular approach and its characteristic ingredients,” adds Aina. In addition, the expert specifies some points in common and others that the They differentiate:
- Geographic origin: The Mediterranean diet is based on traditional foods consumed in Mediterranean countries, such as Greece, Italy and Spain; while the Nordic diet focuses on foods from Nordic countries such as Denmark, Sweden, Norway, Finland and Iceland.
- Main ingredients: The Mediterranean diet is characterized by a high consumption of fruits, vegetables, legumes, nuts, fish, olive oil and red wine in moderation.- Nordic Diet. It focuses on foods such as fish, berries, whole grains, vegetables, low-fat dairy, seeds and nuts.
- Fats: the Mediterranean diet stands out for the consumption of healthy fats present in olive oil; while the Nordic diet includes sources of omega-3 fatty acids, such as fatty fish.
- Seasonality: Both diets promote the consumption of fresh, local and seasonal foods, which promotes sustainability and nutritional diversity.
- Health benefits: Both the Mediterranean and Nordic diets have been associated with reducing the risk of chronic diseases such as cardiovascular disease, type 2 diabetes and obesity, as well as promoting healthy aging.
In summary, both the Mediterranean and Nordic diets share fundamental principles of healthy eatingincluding the consumption of fresh and nutritious foods, moderation in the consumption of animal proteins and the promotion of healthy fats. For these reasons, both diets are considered exemplary eating patterns and supported by scientific evidence regarding their health benefits.