In contrast to the Mediterranean diet, the Nordic diet relies on foods that grow in the north. But is this diet really healthier?

What is the Nordic Diet?

The Nordic diet “is not a classic diet, but a long-term diet for northern Europeans,” says Antje Gahl from the German Society for Nutrition (DGE). It is adapted to the Nordic conditions and the food available and traditionally used there. “These are apples, pears, berries, root vegetables, cabbage, whole grains, rye bread and cereal flakes,” says Margret Morlo from the Association for Nutrition and Dietetics (VFED). Fish, milk and milk products, potatoes and vegetable fats typical of the region are also included.

There are many important vitamins in local berries, cabbage and root vegetables. Regional and seasonal fruits and vegetables have a lot of flavor. Because they don’t have to be brought in from afar, not as many ingredients are lost. Animal products such as meat or eggs are rarely part of the Nordic diet. Products made from whole grain cereals or rye bread are regarded as healthy fillers. They contain a lot of good carbohydrates and minerals. Fats from high-quality rapeseed oil and spreads made from it should be consumed in moderation but daily.

Fish and seafood are part of the Nordic diet

The Nordic diet also includes fish and seafood, which are high in good fats. Here, too, there are varieties from regional rivers and lakes – such as perch, trout, herring, salmon or mackerel. Low-fat milk and dairy products are also on the menu. Local potatoes provide many important dietary fibers. Fresh herbs and mushrooms from the forest add the right touch to meals. And plenty of water should not be missing: at least one and a half liters per day – also as unsweetened fruit or herbal teas. As always, snacks with a lot of sugar or alcohol should only be served in moderation.

How healthy is the Nordic diet? But is the Nordic diet really as healthy as the Mediterranean diet? “That’s not entirely clear yet,” explains Prof. Matthias Schulze. He is head of the Department of Molecular Epidemiology at the German Institute for Human Nutrition Potsdam-Rehbrücke (DIfE). Scientists around Schulze have evaluated the data of around 27,500 people. The influence of the Nordic diet was also examined. Using points, the researchers calculated whether there was a link between the degree to which the Nordic diet was adhered to and the incidence of diabetes, heart attack, stroke and cancer.

“It could not be determined that the Nordic diet had a positive effect on diabetes,” says Schulze. According to him, the results indicate that those who eat this way are less likely to suffer from a heart attack. The scientists did not see a connection between the Nordic diet or Mediterranean diet and cancer. However, the two diets could possibly reduce the risk of cancer. “To do this, however, further studies would have to focus more specifically on individual types of cancer,” says Schulze.

Lower risk of diabetes and heart attack

“According to our results, the positive health consequences for people who follow the rules of the Mediterranean diet are greater than if they rely on the Nordic diet,” says Schulze. The Mediterranean diet can reduce the risk of chronic diseases not only in Mediterranean countries, but also in Germany.

That means: If you eat plenty of vegetables, fruit, nuts, seeds, fish, legumes, cereals and olive oil, but little meat, milk and dairy products, you live a healthy life. In general, the following applies to cooking and eating: “Use regional and seasonal products wherever possible,” says Morlo. Organic foods should preferably be consumed – according to Morlo, they are demonstrably healthier than conventional foods, and finished products should only rarely be used. One thing is also important for feeling good about your body and life: “Eat mindfully and with pleasure,” says Morlo.