The Nordic diet, rooted in the traditional foods of Denmark, Finland, Iceland, Norway, and Sweden, showcases potential health benefits similar to the Mediterranean diet. Characterized by plant-based meals, the Nordic diet emphasizes local staples such as fatty fish, root vegetables, rapeseed oil, oats, and rye, differentiating itself from its Mediterranean counterpart, which favors olive oil, wheat, and tropical fruits.
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A recent study conducted by researchers in Denmark analyzed health data from over 64,000 middle-aged and older adults in Sweden. The findings, published in *The American Journal of Clinical Nutrition*, estimated that adhering to a healthy Nordic diet could significantly reduce the risk of dying from any cause over a 24-year period. This adds to previous research indicating that a diet aligned with Nordic principles is associated with lower risks of all-cause, cardiovascular, and cancer mortality compared to diets with less adherence.
Additionally, a 2025 randomized controlled trial (RCT) involving Swedish adults with prediabetes or type 2 diabetes showed that those who followed the Nordic diet experienced significant health improvements. Participants replaced white bread and pasta with porridge and rye bread and used canola oil in place of butter. They incorporated seasonal produce such as apples, berries, and cabbage along with fatty fish like salmon, resulting in reduced liver fat and improved blood glucose control.
Lead researcher Ulf Risérus from Uppsala University noted that the healthy Nordic diet was particularly effective in participants with diabetes, achieving over a 20% reduction in liver fat and remission in more than half of the individuals with fatty liver disease. While the current study did not observe a notable reduction in serious liver outcomes compared to 2023 Nordic health guidelines, it indicated a 4% lower risk of all-cause mortality compared to general health recommendations, and a 6% reduction compared to no dietary intervention.
Subgroup analysis revealed that older adults over 65 and those with hypertension and diabetes might benefit more from the Nordic diet, while individuals who exercised frequently and consumed less alcohol were less represented in this group. However, these findings require verification in future research.
Despite differences in health outcomes, the Nordic and Mediterranean diets share many healthful characteristics. Michael Fridén from Aarhus University highlighted the ease of following a Nordic diet in northern Europe due to the availability of local ingredients, which can also lower the ecological footprint of food production. This creates a sustainable eating option that promotes both individual health and environmental well-being.
Further research is anticipated as the field continues to explore the long-term benefits of the Nordic diet.