The Scandinavian diet, also known as the Nordic or Northern diet, is a way of feeding Danes, Norwegians and Swedes. It is based on local products and the traditional way of preparing them, but also includes elements of modernity. The Scandinavian diet began to gain popularity when scientific communities proved that it has a he alth-promoting effect - similar to the Mediterranean diet.

What can you eat in the Scandinavian diet?

The basis of nutrition in the Scandinavian diet is dark bread made of wholemeal flour, very rich in fiber, which resembles pumpernickel. It is called smorrebrod in Denmark and vollkornbrot in Sweden. As one of the few nations in Europe, the Scandinavians eat very little poultry. They choose venison much more often. Forests, unspoiled nature and a small population density mean that the Scandinavians can enjoy this noble meat - much less fat and caloric than pork. In addition to meat, fish play an important role in the Nordic diet - mainly fatty sea fish rich in very he althy omega-3 fatty acids, which have a positive effect on the lipid profile and reduce the risk of cardiovascular diseases. Fish is also a good source of vitamin D, iodine, and selenium. Vitamin D deficiencies are common among northern societies (including Poland), especially in autumn and winter, when the amount of sunlight is scarce. In the Scandinavian diet, animal fats are replaced with vegetable fats, mainly rapeseed oil, and low-fat dairy products are also used.

Legume seeds, vegetables and fruit also play a very important role in the Scandinavian diet. Eating small portions of meat promotes the inclusion of legume seeds in meals more often. Vegetables also appear frequently in the Nordic diet. Due to the not very friendly climate, these are mainly root vegetables, such as carrots and beets, as well as cabbage, Brussels sprouts and cucumbers. Pickled vegetables are often used. Potatoes also appear in large numbers. Berries - blueberries and blackberries are added not only to cakes and desserts, but are also a very important element of meat sauces, mainly venison. Seasonal fruits are also popular: apples, pears and plums.

Not only the type of products in the Scandinavian diet, but also their originhas an impact on the he alth-promoting effect of this method of nutrition. In the Nordic diet, it is recommended to use products from wild, uninhabited regions, which means that plants are not contaminated and animals eat in their natural way. All this improves the quality of the food. In addition, diet is also a lifestyle. The Nordic diet involves eating in a calm, friendly atmosphere, with due care, without overeating. Daily light physical activity is also important.

Worth knowing

Variations of the Scandinavian diet

The Nordic diet is a diet of three different nationalities: Danes, Swedes and Norwegians. Their kitchens draw on the same tradition, but there are regional differences.

Danes cook the most modern. They combine traditional flavors with spices and products from other cuisines. Still, most of the dishes are served with potatoes, and the vegetables are dominated by pickled cucumbers, cabbage and beets. Bread is very often used as a base for sandwiches, e.g. with marinated pork or liver pate. The Danes' delicacy is s alted, pickled and smoked herring, as well as sylte - a type of meat jelly prepared on the basis of head.

Swedes are known primarily for their Swedish table, as well as for simple, he althy dishes. The tables are dominated by fish: herring, mackerel and flounder. The herring is processed in various ways. They are fermented in lactic acid, seasoned with s alt and sugar, served in cream or mustard. Swedes like crayfish and shrimp dishes. They also drink a lot of milk.

Norway is primarily associated with salmon. The traditional dish is gravlax - salmon marinated in s alt, sugar and dill. Salmon is served raw, smoked and pickled. Controversy is raised by rakfish - fermented trout produced according to traditional methods. The most common side dishes are fried potatoes with added sugar and pickled vegetables.

Scandinavian diet in research

The promoter of the Scandinavian diet is Professor Arne Astrup from the University of Copenhagen, who developed the principles of the "New Scandinavian Diet" on the basis of research conducted by his team in 2009-2013. He proved that the diet of people living in northern countries has a positive effect on their he alth. The Scandinavians are among the he althiest nations, and additionally the Swedes - the longest-lived. The average age in this country is 80 years.

Research published by the Nordic Center of Food, Nutrition and He alth Excellence (SysDiet) shows that the Scandinavian diet helps reduce the risk of cardiovascular disease and type 2 diabetes.200 people took part, divided into two groups. One of them followed a Nordic diet, the other - a conventional diet. The experiment lasted from 18 to 24 weeks. People following the Nordic diet have decreased levels of bad LDL cholesterol and increased good HDL. The absorption of vitamins and minerals has also improved.

In 2010, the "Journal of Internal Medicine" published the results of the NORDIET study, which assessed the impact of the Scandinavian diet on risk factors for the development of cardiovascular diseases in people with hypercholesterolaemia. The study included women and men aged 25-65, with a BMI of 20-31 (from normal weight to obesity grade I). The participants were divided into two groups. One of them followed the Scandinavian diet, the other was asked to eat in the usual way. After 6 weeks of using the Scandinavian diet, there was a decrease in LDL cholesterol, insulin levels, blood pressure and weight loss.

Based on 12 years of data, a study has been published that assessed eating habits, anthropometric indices (measuring height and weight, waist and hip circumference) and the lifestyle of approximately 57,000 Danes. The he alth of individual diets was assessed on the basis of the content of products typical of the Scandinavian diet. Products showing pro-he alth effects include: rye bread, porridge, fish, root vegetables, cabbage, apples and pears.

The pro-he alth effects of the Scandinavian diet are not only guesswork and fashion, but also facts confirmed by research. Its recommendations seem friendly and relatively easy to follow for people in our geographical area, so it may be a serious competitor to the Mediterranean diet, so far considered the he althiest diet in Europe.

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Diets