Nordic Diet and Health Benefits Even Without Weight Loss
The type of oil used in each diet, on the other hand, is a significant distinction. The Mediterranean diet emphasizes the consumption of extra-virgin olive oil, whereas the Nordic diet emphasizes the consumption of canola oil. Canola oil contains less saturated fat than extra-virgin olive oil and can be used in cooking and baking at a greater temperature than olive oil because of its higher smoke point. As an aside, it should be mentioned that the majority of canola oil available in the United States is processed and hence lacks antioxidants when compared to olive oil.
As Barth explains, “in general, both of these oils are good unsaturated, healthful anti-inflammatory oils.” Nordic Diet and Health Benefits Even Without Weight Loss
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When compared to standard Western diets, the Nordic diet encourages people to consume less sugar and twice as much fiber and fish than they would otherwise.
The advantages of the Nordic diet
The Nordic diet, which emphasizes the consumption of whole foods such as fruits and vegetables, has been shown to have a good impact on health. Here are a few examples of potential advantages:
It has anti-inflammatory properties.
Reduces the likelihood of developing Type 2 diabetes, cancer, and heart disease.
It has a lowering effect on cholesterol.
It helps to lower blood pressure.
It aids in the loss of weight and the maintenance of a healthy weight.
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Barth explains that for patients who suffer from arthritis or joint pain, “incorporating more whole foods may be the best strategy to lower inflammation even further.”
Foods to consume
You are encouraged to consume a large amount of whole foods, particularly those that are sourced locally and in season, such as the following:
Whole grains, in particular rye, barley, and oats, are high in fiber.
Fruits, particularly berries, are good for you.
Beets, turnips, carrots, and other root vegetables are among the most popular vegetables in the United States.
Fatty fish such as salmon, tuna, sardines, and mackerel are recommended.
Low-fat dairy products, such as Skyr yogurt.
Legumes.
In addition, you should consume the following foods in moderation:
Eggs.
Game meats such as venison, rabbit, and bison are popular choices.
When compared to red meat, which Barth recommends eating once or twice a week, game meat is a good source of lean protein and is lower in saturated fat, according to the nutritionist.
Foods to stay away from
The Nordic diet, like many others, includes a number of foods that should be avoided or consumed only in moderation.
Rarely:
Other red meats that aren’t game meat can be found here.
Beverages containing alcohol. https://health.clevelandclinic.org/nordic-diet/
Avoid:
Foods that have been sweetened with sugar.
Meats that have been processed, such as bacon and bologna.
Foods high in sodium, such as lunch meat, dried spaghetti, and bread
Fast food is a type of food that is prepared quickly.
Beverages with added sugar.
Any food that is high in saturated fat and sugar, according to Barth, will cause inflammation in the body. “It puts a lot of stress on the body,” says the author.
Is the Nordic diet a good fit for your lifestyle?
Following the Nordic diet, which places a strong emphasis on consuming foods that are obtained locally, can be a great way to discover new farmers markets in your area.
Several of them will include a variety of booths staffed by farmers who will be harvesting fruits and vegetables that are in season, according to Barth. Alternatively, you might inquire at your local grocery shop to see whether they carry locally sourced produce and products.
Following a Nordic diet may prove difficult for certain people due to a lack of readily available fresh vegetables in their area. It does require preparation, so time and effort may be an issue for certain people who are not used to it. Because certain fruits and vegetables, such as lingonberries and cloudberries, are not readily available in the United States, you may need to adjust your diet to reflect what is readily available in your area.
However, whether you choose to emphasize the importance of sourcing foods from local sources or not, the Nordic diet is a useful guide for getting oneself into a more realistic eating pattern. It can even be adapted to suit the needs of vegans and vegetarians by include more plant-based meals in your diet.
Rather from being a rigid regimen, Barth describes the Nordic diet as “more of a guideline that can be incredibly maintainable for someone.” “It’s just the fundamentals; there’s no need to overthink or complicate what you consume.”
Adoption of the Nordic diet has a number of health advantages. It has been discovered by a team of experts that it can lower blood sugar and cholesterol levels regardless of whether or not the individual loses weight.
Dietary components of the Nordic diet, which was established in 2004, include foods that are sourced locally in Nordic nations. A few examples of such foods are whole grain rye and oats; salmon; Nordic fruits; root vegetables; and rapeseed oil.
It is not only an environmentally friendly diet, as it encourages the use of foods that are grown locally and responsibly, but it is also fairly healthful. Previous studies have discovered that people who adhere to the diet’s instructions have a lower chance of developing cardiovascular disease and type 2 diabetes, according to the findings of the current study, which was published in Clinical Nutrition.
However, the Nordic diet’s benefits have largely been linked to its positive effects after weight loss, the University of Copenhagen noted in a news release. But in the new study, researchers found that the benefits of the diet may actually occur even without the weight loss.
For the study, 200 overweight participants with features of metabolic syndrome were advised to follow either the healthy Nordic diet (HND) or their habitual diet (control diet) for 18 to 24 weeks while maintaining their weight stable. The researchers then examined the participants’ blood and urine samples.https://health.clevelandclinic.org/nordic-diet/
“The group that had been on the Nordic diet for six months became significantly healthier, with lower cholesterol levels, lower overall levels of both saturated and unsaturated fat in the blood, and better regulation of glucose, compared to the control group,” Lars Ove Dragsted, one of the study authors from the University of Copenhagen, explained in the university news release. “We kept the group on the Nordic diet weight stable, meaning that we asked them to eat more if they lost weight. Even without weight loss, we could see an improvement in their health.”
It’s possible that the “unique composition of fats” in the Nordic diet may be behind the health benefits. In general, the fat composition in the Nordic diet comes from foods such as flaxseed, fish and other items.
The fat composition of the Nordic diet is high in omega-3 and omega-6 unsaturated fats, Dragsted noted. However, it remains unclear how exactly the change in fat composition improves blood sugar and cholesterol levels.
The result of the study doesn’t mean that the researchers are dismissing the importance of weight loss.
“This study simply shows that it is not only weight loss that leads to the benefits of this die,” Dragsted said. “The unique composition of fats plays an important role as well.”