The Nordic diet has positioned itself as a prominent alternative in the world in recent years healthy eating. Its origin dates back to 2004, when a group of nutritionists, scientists and chefs from Denmark, Iceland, Finland, Norway and Sweden developed one Diet patterns The aim was to highlight local and seasonal products from these Nordic regions.
This plan emphasizes the importance of health, taste and sustainability, respecting Scandinavian gastronomic traditions but adapting them to scientific advances in nutrition and public health.
Often, The Nordic diet is compared to the Mediterranean dietbecause both have key pillars in common: they prioritize fresh and real foods, especially vegetables, and promote a dietary pattern instead of a strict ban on products.
Accordingly Dawn Jackson Blatnerregistered dietitian in Chicago and author of The superfood swap, “It’s basically the Mediterranean diet’s cousin for colder climates” and emphasizes that “it is very similar but includes more foods that grow in cold climates.”
The composition of the Nordic diet is based mainly on the consumption of plant foods. Fruits stand out, especially berries (blueberries, raspberries and cranberries), apples and pears. Root vegetables like beets, potatoes and carrots are a key element, as are cruciferous vegetables like cabbage and cauliflower.
The Whole grain productsmainly rye, barley and oats, and blue fishB. Salmon, herring, sardines and mackerel provide valuable nutrients. Legumes such as lentils, beans and peas are also present; dried fruits; seeds; low-fat dairy products like skyr and kefir; and spices like dill, mustard and vinegar.
Although the Eggs and lean meat They are part of the menu, their consumption is recommended in moderation and highly processed and sugary products, although not strictly prohibited, are limited. The Nordic diet “doesn’t ban certain foods; it’s more of a flexible eating style than a structured diet,” says Blatner.
Scientific support for the Nordic diet is constantly increasing. Accordingly David L. KatzPreventive medicine specialist, former president of the American College of Lifestyle Medicine and co-author of How to eat““All good diets are based on real foods, mostly vegetables.”. And he added: “The Nordic diet is a variation of the same diet. Its health benefits lead to overall vitality and longevity.”
A meta-analysis published in the European Journal of Nutrition in October 2025 showed that people who strictly adhere to this eating pattern have a Reducing the risk of death by 22% Premature babies from any cause have a 16% lower risk of dying from cardiovascular disease and a 14% lower risk of dying from cancer compared to those who demonstrate low adherence.
For example, a 2017 study published in European Journal of Clinical Nutrition found that middle-aged people in Denmark who strictly followed the Nordic diet had a significantly lower risk of a heart attack over a 13.5-year follow-up period.
A study was subsequently published in the 2024 edition of Scientific reports found that people who followed the Nordic diet more strictly had a 58% lower risk of developing nonalcoholic fatty liver disease than those who followed it less strictly.
Meanwhile, a study published in the 2025 edition of Frontiers in endocrinology found that people who strictly followed the Nordic diet had a 58% lower risk of developing type 2 diabetes.
Various studies identify additional benefits, such as: Reducing the risk of heart attack, non-alcoholic fatty liver disease and type 2 diabetes. Beyond chronic illness, recent research has shown that those who follow this lifestyle enjoy better sleep quality and greater physical performance, which are crucial factors in preventing disability in old age.
Although not specifically designed for weight loss, “improvements in body weight” have been documented in people using this diet.
Another relevant aspect of the Nordic diet is its environmental commitment. Laura ChiavaroliAssociate Professor in the Department of Nutritional Sciences at the University of Toronto, emphasizes: “A benefit of the Nordic diet is that it emphasizes environmental health with local and seasonal foods.“.
Chiavaroli adds that “legumes and vegetables have a smaller environmental footprint.” This model reduces the carbon footprint associated with transportation and storage and promotes responsible and sustainable consumption.
The success of the Nordic diet in Disease prevention and the promotion of longevity It is primarily attributed to its anti-inflammatory and antioxidant effects. According to Katz, “inflammation is the key pathway for the development of all major chronic diseases,” and the ingredients of the Nordic diet help counteract this.
“Components of the Nordic diet, particularly fruits and vegetables, are rich sources of antioxidants“says Chiavaroli, who also highlights that whole grains, fruits and vegetables in the diet are “good sources of fiber, which can help you feel full and promote the growth of healthy bacteria in the gut,” he added.
On his part Andrea Glenna registered dietitian and associate professor of nutrition at New York University, points out that “whole grains like rye and barley have a lower glycemic index, which helps regulate blood sugar.”
For his part, Blatner points out that “The omega-3 fatty acids contained in fatty fish have positive effects on heart and brain health“.
Additionally, “the Nordic diet helps balance hormone levels, particularly insulin, stress hormones like adrenaline, norepinephrine, and cortisol, and hormones (that regulate appetite) like ghrelin and leptin,” says Katz.
This pattern is an example of how the sum of its parts is greater than any of its parts. Joan Salge Blakeclinical professor of nutrition at Boston University, believes that “it’s probably a combination of foods that reduces inflammation and the risk of all of these leading causes of death.”
Accessibility and adaptability are also pillars of the Nordic diet. Blake emphasizes the economy of his ingredients: “Canola oil, for example, is cheaper than olive oil (a staple of the Mediterranean diet), and root vegetables are often inexpensive.”
For potentially more expensive ingredients like fish, Glenn recommends canned or frozen options: “When seafood or vegetables are frozen, they are already cleaned, chopped and ready to eat, minimizing food waste“.
Katz concludes: “There is a lot of room for variation between these dietary options” and emphasizes that “the benefit of good nutrition is to live longer and longer.”
The Nordic diet is more than a rigid nutritional regime, it is an adaptable lifestyle that promotes longevity, quality of life and respect for the environment, based on the intelligent combination of high quality ingredients available in each region.
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