Our Verdict
The Nordic diet is a plant-forward eating pattern that incorporates ingredients native to Nordic countries, and is rich in foods like berries, root vegetables, whole grains and fish. Research on the Nordic diet suggests that following it may offer an array of possible health benefits, including promoting weight loss and reducing risk of chronic diseases. It also encourages seasonal, nutrient-dense foods without excluding any food groups entirely. On the other hand, preparing most of your meals at home can be time-consuming, and certain ingredients may be expensive or difficult to find for those living outside of Nordic countries.
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Key Features
- The Nordic diet includes a wide range of fresh, locally sourced and seasonal ingredients. It also limits processed meat and red meat, foods with added sugars and foods high in saturated fat, such as full-fat dairy.
- Research links the diet to a variety of possible health benefits, including improved heart health, increased weight loss and a reduced risk of developing type 2 diabetes.
- Apart from the price of purchasing food, there are no other costs associated with following the Nordic diet.
The Nordic diet is an eating pattern that incorporates traditional foods from Nordic countries, including Denmark, Sweden, Norway, Finland and Iceland, and the territory of Greenland. This region has set dietary guidelines for nutrient intake, called the Nordic Nutrition Recommendations, and while eating patterns vary slightly from country to country, they typically emphasize fruits, vegetables, whole grains and seafood.
The Nordic diet has gained traction as an eco-friendly eating pattern, with several studies compare its nutritional recommendations and potential health benefits to the Mediterranean diet, another popular diet based on traditional cuisines of people living in Mediterranean countries.
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Nordic Diet at a Glance
- Foods emphasized: Seasonal fruits and vegetables, along with whole grains, are key components of the Nordic diet. The eating pattern also includes seafood, legumes, canola oil and low-fat or fat-free dairy products.
- Foods restricted: On the Nordic diet, people should limit consumption of red meat and processed meats. It’s also recommended to reduce your intake of sweets and animal fats, such as butter.
- Health benefits: Several studies have found that the Nordic diet may support weight loss, protect against type 2 diabetes and promote heart health.
How the Nordic Diet Works
The Nordic diet is a mostly plant-based eating pattern, which encourages consuming a variety of fruits, vegetables, whole grains and legumes. The diet also includes seafood, canola oil and low-fat or fat-free dairy products, such as skyr. Meanwhile, red meat and processed meats, butter and sweets should be limited.
There are no strict calorie rules of this diet, but the Nordic Nutrition Recommendations do recommend that you derive 25% to 40% of total energy intake from fats, 45% to 60% from carbohydrates and 10% to 20% from protein.
Specific foods emphasized on the Nordic diet include:
- Vegetables: tomatoes, leafy vegetables, cucumbers, cabbages, potatoes, roots and legumes
- Fruits: berries, apples and pears
- Whole grain cereals: oats, barley and rye
- Dairy: low-fat and fat-free milk products, including skyr
- Seafood: salmon and freshwater fish
- Fats: canola (rapeseed) oil and soft margarine
Other recommendations include limiting sodium intake to less than 5-6 grams (5,000-6,000 milligrams) daily and drinking around 1.5 liters (about 6 1/2 cups) of water or other unsweetened beverages each day.
Research links the Nordic diet to several potential health benefits. Here are some details:
May Improve Heart Health
“The Nordic diet is rich in fiber and omega-3 fatty acids, both of which are associated with numerous health benefits, including reduced risk factors of cardiovascular disease,” says California-based registered dietitian Amy Browstein.
Research supports this eating plan’s heart health benefits: One review of five studies found that the Nordic diet could help reduce several risk factors for heart disease, such as blood pressure and total/LDL cholesterol[1]Ramezani-Jolfaie N, et al. The Effect of Healthy Nordic Diet on Cardio-Metabolic Markers: A Systematic Review and Meta-Analysis of Randomized Controlled Clinical Trials. Eur J Nutr. 2019;58(6):2159-2174. . Moreover, another study of over 27,000 participants found that greater adherence to the Nordic diet was associated with a reduced risk of heart attack, plus a lower risk of stroke in men[2]Galbete C, et al. Nordic Diet, Mediterranean Diet, and the Risk of Chronic Diseases: The EPIC-Potsdam Study. BMC Med. 2018;16:99. .
May Support Weight Loss
Amy Lawson, a Colorado Springs-based registered dietitian and founder of Thrive Nutrition, points out that the plant-based focus of the Nordic diet could support weight loss. The plan also limits highly processed foods, which tend to be high in calories and can contribute to weight gain.
Interestingly, one review of seven studies reports following the Nordic diet could significantly improve body weight. It may also help reduce body fat and body mass index as well, but more research is needed[3]Ramezani-Jolfaie N, et al. 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. .
May Protect Against Diabetes
In addition to promoting heart health and weight loss, the Nordic diet could also help prevent diabetes, which may be due to its emphasis on nutrient-dense foods rich in fiber, such as whole grains and vegetables. In fact, one review in Nutrients links greater adherence to the Nordic diet with a 25% lower risk of developing type 2 diabetes in women and a 38% lower risk in men[4]Lacoppidan SA, et al. Adherence to a Healthy Nordic Food Index Is Associated with a Lower Risk of Type-2 Diabetes—The Danish Diet, Cancer and Health Cohort Study. Nutrients. 2015;7(10):8633–8644. .
Another review found that following the Nordic diet did not have a significant impact on fasting blood sugar levels. However, it did improve insulin resistance, which can affect your body’s ability to regulate blood sugar levels effectively[5]Zimorovat A, et al. The Healthy Nordic Diet for Blood Glucose Control: A Systematic Review and Meta-Analysis of Randomized Controlled Clinical Trials. Acta Diabetol. 2020;57(1):1-12. .
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How Much Does the Nordic Diet Cost?
Unlike other commercial diet plans or weight loss programs, there are no fees associated with following the Nordic diet. Instead, the only cost is the price of any foods purchased. This can vary depending on many factors, including what your usual diet looks like and which specific foods you choose to buy and prepare.
However, diets based on whole foods and ingredients can be relatively pricey, according to Jamie Gnau, a registered dietitian and clinical instructor at Missouri State University in Springfield, Missouri. “People shopping on a tight budget can utilize frozen or canned fruits and vegetables, beans and legumes, canola oil, canned tuna and salmon and whole grain cereals like oatmeal to make this a more budget-friendly diet,” says Gnau.
Fresh seasonal produce can be cost-friendly too, experts note, since it’s readily available. Plus, it’s at its peak of nutritional value, ripeness, color and flavor.
What Experts Say About the Nordic Diet
Brownstein would recommend the Nordic diet to her clients, as it emphasizes whole foods and limits highly processed ingredients. She also explains that it’s high in fiber, which many people are lacking in their diet. “Fiber is beneficial for weight management and higher intakes of fiber are associated with lower risks of chronic disease,” she says.
Gnau also notes that many of the ingredients included in the diet, such as canola oil, contain various health-promoting compounds, like antioxidant and anti-inflammatory properties. She adds the Nordic diet is also customizable to many different cultural food patterns, is backed by research and is environmentally friendly. “What’s more, it doesn’t cut out any food groups, making it balanced and sustainable,” says Gnau.
On the other hand, Lawson recommends focusing on improving diet quality rather than following a specific diet plan or eating pattern, such as the Nordic diet. In addition to limiting processed foods, Lawson encourages “meals and foods that emphasize vegetables, fruits, whole grains, beans, legumes, nuts [and] healthy fats.”
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The Nordic Diet Experience
When I decided to try the Nordic diet for a week, I initially assumed that it would be an easy transition. After all, I already follow a plant-based diet where vegetables take center stage.
Fortunately, I live in a large metropolitan area, so getting my hands on certain ingredients, like skyr, was relatively easy. However, some of the other Nordic ingredients I was eager to try, such as fresh lingonberries, were all but impossible to find, apart from as an added ingredient in jams or syrups. Though these ingredients are definitely not a must-have on the diet, I can imagine that finding some of the foods recommended on the Nordic diet could be even trickier for those living in certain areas.
While actually following the diet, I realized how difficult it was to cut highly processed foods out completely. Though I cook most of my main meals, I do enjoy the occasional sweet treat or bowl of chips as an afternoon snack, which can be a hard habit to break after only a week. I also found using canola oil in place of olive oil (my usual go-to) took some getting used to, though it wasn’t too challenging to make the switch after a day or two.
Although I didn’t experience any noticeable benefits after following the diet for just one week, it definitely did feel good to add more nutritious foods to my diet. Experimenting with some new Nordic ingredients was also a fun way to mix things up and bring a bit more diversity to my diet.
While I likely won’t be switching to a 100% Nordic diet anytime soon, I do plan on incorporating more of the principles of the eating pattern into my usual routine. After all, I think prioritizing local, seasonal and sustainably-sourced ingredients can be a simple, stress-free way to improve the quality of your diet while enjoying more fresh and flavorful foods.
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