The Nordic diet is a diet that makes you eat lots of fish and fruit

More and more new diet trends have sprung up to help you have your ideal weight. One of the things that is being talked about recently is the Nordic diet. The Nordic diet is inspired by the eating habits of Northern Europeans. What is the Nordic diet like, and what are its benefits? Come on, find out more here.

What is the Nordic diet?

The nordic diet is a diet low in sugar and fat designed by a group of international nutritionists, scientists and chefs after being inspired by the diet of Northern Europeans (Norway, Denmark, Sweden, Finland and Iceland) who eat a lot of fish. So in addition to reducing sugar and fat, this diet also requires you to eat more fish and seafood (seafood) up to twice as much.

Another uniqueness of the Nordic diet is that you should too eat more berries (berries) - such as grapes, black currants, acai berries, persimmons, goji berries, raspberries, strawberries, blackberries, blueberries, cranberries, strawberries, tomatoes, cucumbers, eggplants, bananas, watermelons, and pumpkins.

Dosage and abstinence from eating during the Nordic diet

Broadly speaking, the Nordic diet eating guide is actually similar to the Mediterranean diet. Both of them prioritize a plant-based protein diet that is rich in complex carbohydrates, vitamins, minerals, and antioxidants. Both also limit their intake of sugar and saturated fat, aka trans fat.

The preferred fat intake in these two diets is the type of unsaturated fat which is actually good for heart health. The difference is, the Mediterranean diet prioritizes olive oil as the main source of unsaturated fat, while the Nordic diet uses canola oil (rapia oil).

Then, what are the dos and don'ts of eating while on the Nordic diet?

That must be reproduced: Berries, vegetables, peas, potatoes, whole grains, nuts, whole wheat bread, fish and seafood, low-fat milk, natural spices, and canola oil.
Which can be consumed in moderation: ground beef, eggs, cheese and yogurt
Which can be eaten just a little: red meat, and other foods containing animal fat
Which shouldn't be eaten at all: sugary drinks, added sugars, processed meats, packaged foods and beverages, and fast food

What are the benefits of the Nordic diet?

Apart from losing weight, the Nordic diet is beneficial for reducing the risk of various chronic diseases and keeping blood pressure stable.

1. Lose weight

One study found that following the Nordic diet for 6 months on a regular basis was able to lose up to 23 kilograms of body weight, while the other diets only stuck to losing 7.2 kg in the same time frame.

This finding is echoed by a study published in the Journal of Internal Medicine in 2011, which reported that 6 weeks on the Nordic diet resulted in 4% more weight loss than the standard diet.

2. Lowering blood pressure

In the 2013 American Journal of Clinical Nutrition, a study showed that the Nordic diet lowered blood pressure quite drastically in obese people over a period of 6 months.

Several other studies have also reported that this diet can help lower triglycerides. High levels of triglycerides in the blood are often a sign of obesity and metabolic syndrome. High triglycerides also increase the risk of stroke, heart attack, and acute pancreatitis.

3. Reducing the risk of heart disease

Reporting from the Harvard Medical School page, increasing consumption of berries can help maintain weight and reduce the risk of heart disease compared to if you don't eat them at all. The reason is, berries are high in anthocyanin content.

Anthocyanins act as antioxidants to fight free radicals that cause various chronic diseases. Anthocyanins are also useful for lowering blood pressure because they make blood vessels more elastic.

Furthermore, anthocyanins play a role in anti-inflammatory, antiviral processes, and are thought to have potential as anticancer agents.