In light of recent insights into the impact of ultra-processed foods, now is an ideal moment to reassess your eating habits. Introducing the Nordic diet, a fresh approach to nutrition.
“We’ve truly hit a tipping point concerning the industrialized food industry,” states Dr. Colin Robertson, a nutritionist, exercise physiologist, and chief product officer at the Swedish health tech firm Zinzino. “What we’ve once debated has come to light, and we now understand, quantifiably, that these foods contribute to health issues. It’s time for action.”
Thus, it’s no wonder that the Nordic diet, which avoids ultra-processed foods and added sugars, instead embracing heart-healthy fish, whole grains, fiber-rich root vegetables, and gut-friendly prebiotics, is gaining popularity. “It embodies a robust earthiness, rooted in scientific evidence,” Dr. Robertson explains. “It’s practical, pragmatic, and aligns with modern agricultural practices that prioritize local sourcing and sustainability.”
However, the Nordic diet goes beyond simply reverting to traditional food sourcing and preparation. Nutritionists consulted by GQ assert it presents a powerful, accessible method to fight inflammation. Here’s everything you need to know, along with guidance on how to begin.
What is the Nordic diet?
Even if you’re unfamiliar with the Nordic diet, you’re likely aware of the Mediterranean diet, often regarded as the gold standard in healthy eating. The Nordic diet shares many similarities but has key distinctions. “The Nordic diet is primarily plant-based and focuses on particular types of fats,” states Dr. Robertson. “You can’t discuss one without mentioning the other.”
Unlike its Mediterranean counterpart, which primarily uses olive oil, the Nordic diet highlights rapeseed oil, marking a significant difference. “This sets the stage for a proper comparison,” Dr. Robertson adds. While the Mediterranean diet emphasizes omega-3 fatty acids, the Nordic diet boosts its omega-6 intake. As noted by the British Heart Foundation, rapeseed oil boasts the most balanced ratio of omega-3 to omega-6 among plant oils and has half the saturated fat found in olive oil. Furthermore, the American Heart Association endorses the inclusion of omega-6 fatty acids in a healthy diet.
Both diets prioritize seafood as the primary source of protein, along with an array of fruits, vegetables, and whole grains. However, the Nordic diet takes a more restrained approach. Whereas the Mediterranean diet allows for occasional poultry and red meat, the Nordic diet generally recommends limiting these choices. Additionally, while Mediterranean meals are vibrant with phytonutrient-rich salads, Nordic cuisine emphasizes healthy portions of root vegetables and berries.
The types of fish recommended also differ due to these dietary fat preferences. “Mediterranean diets lean towards what we term meaty fish,” including varieties like cod, halibut, and sea bass, while “the Nordic diet favors fatty fish, such as salmon, mackerel, and herring,” Dr. Robertson elaborates.
Ultimately, both diets advocate for whole foods and locally sourced, seasonal produce, with differences reflecting their unique geographic origins. “The Nordic diet is often regarded as the ‘cold water’ equivalent of the Mediterranean diet,” remarks Ashley Koff, RD, who serves as the nutrition course director for UC Irvine’s Susan Samueli Integrative Health Institute’s Integrative and Functional Medicine Fellowship.
In conclusion, the Nordic diet embraces a balanced and wholesome approach to eating that can lead to improved health. By focusing on natural, locally sourced ingredients and reducing reliance on ultra-processed foods, it’s a sustainable choice for those looking to enhance their well-being.
