The Nordic diet emphasizes eating whole grains, in-season fruits and vegetables, and fish. Adding olive oil can make the diet more flavorful and replace canola oil as the traditional cooking fat.
For those on the Mediterranean diet who are looking for a few new dishes or want to try something a bit different altogether, look north — way north — to Scandinavia and its Nordic diet.
“The Mediterranean and Nordic diets are based on adopting a healthy lifestyle rather than following a restrictive diet ‘plan’ and revolve around seasonal, sustainable and locally sourced foods of their respective regions,” said Layne Lieberman, a registered dietician and author of Beyond the Mediterranean Diet: European Secrets of the Super-Healthy. “Both are plant-based, pescatarian focused and emphasize a variety of healthful and wholesome food choices.”
We have far more research about the health-protective benefits of extra virgin olive oil compared to canola, and its production is more straightforward.- Cynthia Sass, performance nutritionist
The Nordic diet was created by a group of health and sustainability-minded chefs in 2004, with an eye toward consuming whole foods sourced locally, thus supporting healthy bodies and the environment. The diet emphasizes “hearty and dense whole grains, legumes, seasonal, organic and foraged vegetables and fruits, fish from oceans and lakes, moderate amounts of quality meat, low-fat dairy and eggs, and less processed and sugary foods,” Lieberman said.
Berries, omega-3-fatty fish, lentils and other high-fiber foods, and grains such as oats, rye and barley feature heavily in the Nordic diet.
See Also:Olive Oil Health NewsHowever, there is a pesky oil in the Nordic diet: canola oil. It thrives in cooler climates, which is why it is the default oil for the locality-focused Nords. But switching in olive oil for raw and cooking purposes can help boost the diet’s health benefits, according to Cynthia Sass, a Los Angeles-based performance nutritionist.
“We have far more research about the health-protective benefits of extra virgin olive oil compared to canola, and its production is more straightforward,” Sass said.
Lieberman said both oils are high in heart-healthy monounsaturated fats, but that canola oil can be highly processed.
Besides the health benefits, swapping in olive oil for canola oil in Nordic diet meals can also boost flavor.
“Fresh [extra virgin] olive oil is more flavorful than canola oil. I love to use it sparingly over salads, cooked pasta, steamed vegetables and seafood,” Lieberman said.
She added that olive oil can be used as a marinade or as a butter replacement, regardless of the diet, in baked goods.
Sass echoed the sentiment that olive oil can be a good replacement when cooking Nordic diet items, adding that it is a good fat for roasting root vegetables or cooking red cabbage.
Compared to the Mediterranean diet, which has undergone extensive research since its popularization in the mid-20th century, there are fewer studies on the Nordic diet. However, the World Health Organization found in a recent survey of locality-based diets that the regimen “has been shown to promote cardiovascular health” and “produce weight loss” in people categorized as obese.
As a final point, Lieberman said any diet, whether it is Mediterranean, Nordic or something else, needs to be followed in concert with an active lifestyle. Given that, practitioners of the Nordic diet outside Scandinavia can take a few cues from the population there.
“An active lifestyle is essential to the success of both the Mediterranean and Nordic diets,” she said. “People of the Nordic region bicycle as a means of transportation, even during the freezing-cold winter months, use public transportation, walk everywhere (even in the rain) and enjoy skiing and other sports.”
Because the Nordic diet has such a focus on sourcing local foods, both for their health and environmental benefits, Lieberman said people who live in colder climates might have easier access to foods featured in the diet: root vegetables, cabbage and sauerkraut. For those in warmer climates, a blend of Nordic and Mediterranean diet foods might be worth experimenting with.
More articles on: canola, health, Mediterranean diet
Jan. 8, 2024
Mediterranean Diet Tops List for Seventh Year
The U.S. News & World Report cited the diet's variety, flexibility and health benefits.
Aug. 31, 2023
The Importance of Choosing Healthy Snacks for Your Overall Health
Choosing healthy snacks can be beneficial for overall health, even if you snack frequently.
May. 7, 2024
Mediterranean Diet and Exercise Associated with Better Gut Health in Older Adults
The study demonstrated these improvements to gut health yielded significant cardiovascular health benefits in older Mediterranean adults.
Feb. 1, 2024
Olive Oil Metabolites Linked with Improved Cardiovascular Disease Outcomes
The research demonstrated a link between virgin olive oil metabolite profiles and reduced risk of cardiovascular disease, but not diabetes.
Nov. 1, 2023
Study Shows Benefits of EVOO Supplementation in Male Athletes
Olive oil supplementation increases testosterone levels while reducing stress hormones in male athletes.
Oct. 23, 2023
Common Olive Pomace Compound Demonstrates Anticancer Potential
Researchers developed nanoparticles of maslinic acid, which has been shown to help combat breast, colon, pancreatic and prostate cancers through various therapies.
Nov. 14, 2023
Mediterranean Diet Linked to Improved Outcomes in Liver Disease Patients
Following the Mediterranean diet for one year improved the symptoms of non-alcoholic fatty liver disease in obese patients over the age of 60.
Aug. 18, 2023
Biophenols in EVOO Linked to Improved Outcomes in Obesity and Prediabetes
Research finds that consuming extra virgin olive oil rich in oleocanthal and oleacein also induces weight loss, a decrease in body mass index and basal glycemia.