The latest “diet” to appear in the media Northern European or Nordic diet is read. Proponents of this diet claim that you can improve your health by eating Nordic foods. These traditional dishes are usually consumed by the people of the Scandinavian countries. Numerous studies have shown that Nordic diet It can help you lose weight and improve your health symptoms, even in the short term. This diet is based on the fact that the rate of obesity in the Scandinavian countries is much lower than in the United States. This article explains everything you need to know about the Nordic diet, summarizes the various researches and tips, what to eat, what to avoid, and the health benefits.
What is the Nordic diet?
As the name implies, Nordic diet It is a diet that focuses on traditional foods from the Scandinavian countries (Norway, Denmark, Sweden, Finland and Iceland). The Nordic Diet was centralized in 2004 by a team of nutritionists, scientists and chefs to study growing obesity rates and unsustainable farming activities in the Nordic countries. On average, compared to Western diets, this diet contains less sugar, less fat, twice as much fiber, and twice as much fish and seafood.
Allowed and forbidden foods
Nordic diet Emphasizes local and sustainable food sources, with a strong focus on healthy foods, in line with the “mainstream” of healthy eating science.
- Eat more fruits, berries, vegetables, legumes, potatoes, whole grains, nuts, seeds, cheddar bread, fish, seafood, low-fat dairy, vegetables, spices, pickles, and canola oil.
- Eat poultry, local eggs, cheese and yogurt in moderation.
- Rarely eat red meat and animal fats.
- Avoid soft drinks, sugars, processed meats, supplements, and refined foods and fast foods.
Nordic diet In fact very similar to Mediterranean diet Is. The biggest difference is that it focuses more on canola oil than olive oil. As many critics rightly point out, many foods in the “Nordic diet” are never actually consumed on a daily basis in the Nordic countries. These foods include low-fat dairy and canola oil, which are among the modern foods.
Nordic diet and weight loss
Numerous studies Effects of weight loss on the Nordic diet Have been examined. A study of 147 obese men and women who followed the Nordic diet showed a weight loss of about 5 kg, while those who followed a normal Danish diet lost only 1.5 kg. . This is a relatively significant statistic, especially given that people did not pay attention to calorie restriction. However, following this study for 1 year, participants in the Nordic diet lost more weight than before. In fact, these results are very common for long-term studies on weight loss. Individuals initially lose weight, but then gradually return to their previous weight over a period of 1 to 2 years. Another study confirms the effect of weight loss on the Nordic diet. In this 6-week study, the Nordic diet group lost 4% of their body weight, significantly more than those on a standard diet.
Health benefits of the Nordic diet
Eating healthy foods is more important than losing weight. This diet can also lead to significant improvements in the health of the metabolic system and a reduction in the risk of a variety of chronic diseases. Numerous studies have examined the effects of the Nordic diet on a variety of health indicators.
In a 6-month study of obese individuals, the Nordic diet reduced systolic and diastolic blood pressure by 1.5 and 3.2 mm, respectively, compared with a controlled diet. Another study, which lasted 12 weeks, showed a significant reduction in diastolic blood pressure in participants with metabolic syndrome.
Cholesterol and triglycerides
Even if the Nordic diet contains many heart-healthy foods, its effects on cholesterol and triglycerides are inconsistent. Some studies, but not all, have found triglyceride-lowering effects, but their effects on LDL and HDL cholesterol seem so small that they are not statistically significant. However, one study found a slight decrease in LDL and HDL levels and the Apo B / Apo A1 ratio, as well as a lack of HDL cholesterol, all of which are risk factors for heart disease.
Blood sugar control
The Nordic diet does not appear to be very effective in lowering blood sugar levels, but one study showed a slight reduction in fasting blood sugar.
Chronic inflammation is a major cause of many serious illnesses. Studies on the Nordic diet and its association with reducing inflammation have yielded mixed results. One study showed a decrease in the inflammatory index of CRP, while other studies have not reported a significant effect. Other studies have shown that this diet reduces the genes involved in inflammation in adipose tissue.
Environmental aspects of the Nordic diet
The Nordic diet may be a good choice from an environmental point of view. This diet focuses on locally grown foods. Some fans of this diet also recommend eating organic foods.
The evidence for the Nordic diet is insignificant.
This diet causes short-term weight loss and a slight reduction in blood pressure and inflammatory markers, but the results seem weak and contradictory.
In the end, any diet that focuses on real foods instead of standard Western foods is more likely to lead to weight loss and improved health.
This shows that the results, percentages, studies on different diets are different.
However, there is nothing miraculous about “Nordic” food, or “eating like a Viking”.
This diet is effective because processed foods are replaced by whole and unprocessed foods. That’s right.