4 Benefits of the Scandinavian or Danish diet
4 Benefits of the Scandinavian or Danish diet

4 Benefits of the Scandinavian or Danish diet

4 Benefits of the Scandinavian or Danish diet

The latest “diet” appearing in the media is called the nordic Diet.

Proponents claim that with this diet you can improve your health by eating northern foods.

Scandinavianians usually consume these dishes. Several studies have shown that the Scandinavian diet can help your weight loss and improve health symptoms, even in the short term.

This diet is based on the fact that the obesity rate in Scandinavia is much lower than in the United States.

danish nordic diet regimen

This article explains everything you need to know about this Diet. It summarizes the various research and advice, what to eat, what to avoid, and the health benefits.

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As the name implies,it is a diet focused on the traditional dishes of Scandinavia (Norway, Denmark, Sweden, Finland and Iceland).

The Scandinavian diet was focused on in 2004 by a team of nutritionists, scientists and chefs to study the rising rates of obesity and unsustainable agricultural activities in the Nordic countries.On average, compared to Western diets, this diet contains less sugar, less fat, twice the amount of fiber, and twice the amount of fish and seafood.

Read also:Learn About low calorie food


It Focuses on local and sustainable food sources, with a strong focus on healthy food, in line with the “mainstream” of healthy eating science.

  • Eat more fruits, berries, vegetables, legumes, potatoes and whole grains, Nuts,Seeds, cheddar bread, fish and seafood. Low-fat dairy products,vegetables, spices, pickles and canola oil .
  • Eat poultry, local eggs, cheese and yogurt in moderation.
  • Eat red meat and animal fats RARELY.
  • Avoid soft drinks, added sugars, processed meats and supplements, refined food, and junk food.

Scandinavian diet is Very similar to Mediterranean diet. The biggest difference is that it focuses more on canola oil insteadof olive oil .

As many critics rightly point out, many foods in Scandinavian diet are not actually consumed on a daily basis in the Nordic countries, which is why people in these regions need this diet to have a healthy diet. These foods include low-fat dairy and canola oil, two modern foods.

4 Benefits of the Scandinavian or Danish diet

what to avoid


There are many studies concerning the Effects of the Scandinavian diet on weight loss . A study of 147 obese men and women who followed the Nordic diet showed a weight loss of about 5 kg, while those who followed a normal Danish diet lost only 1.5 kg.

This is a relatively important statistic, especially considering that people haven’t paid attention to calorie restriction. However, after this one-year study, participants on the Scandinavian diet lost more weight than before. In fact, these findings are very common in long-term studies on weight loss.

Individuals lose weight initially, but then gradually return to their previous weight over a period of one to two years.Another study confirmed the effect of weight loss on the Nordic diet. In this 6-week study, the Nordic diet group lost 4% of their body weight, far more than those following a normal diet.


Eating healthy foods is more important than losing weight. This diet can also lead to significant improvements in the health of your metabolic system and reduced risk of a variety of chronic diseases.

Several studies have examined the diet’s effects on a variety of health indicators.


4 Benefits of the Scandinavian or Danish diet

Effect on blood pressure

In a 6-month study in obese individuals, with the Scandinavian diet compared to the controlled diet, systolic and diastolic blood pressures decreased in the first group by 1.5 and 3.3 mm, respectively.Another 12-week study showed a significant reduction in diastolic blood pressure in participants with metabolic syndrome.


4 Benefits of the Scandinavian or Danish diet

cholesterol and triglycerides

Even if the Scandinavian diet contains many heart-healthy foods, its effects on cholesterol And triglycerides are inconsistent. Some, but not all, studies have found triglyceride-lowering effects, but their effect on LDL and HDL cholesterol appears to be too small to be statistically significant.

However, one study found small decreases in LDL, HDL, and Apo B/Apo A1 ratios, as well as low HDL cholesterol, all of which are risk factors for heart disease.


4 Benefits of the Scandinavian or Danish diet

Blood Sugar

The Scandinavian diet does not appear to be very effective in lowering bllod sugar levels, but one study showed a small decrease in fasting blood sugar.


Chronic inflammation is a major cause of many serious diseases. Studies of the Scandinavian diet and its association with reduced inflammation have produced mixed results. A study reports a decrease in the inflammatory index of CRP,

Other studies did not report a significant effect. Other studies have shown that this diet reduces the genes responsible for inflammation in adipose tissue.


The Scandinavian diet might be an ecological choice. This diet focuses on locally grown foods. Some fans of this diet also recommend eating organic foods.

Evidence for the Scandinavian diet is scant.

This diet causes short-term weight loss and a slight decrease in blood pressure and markers of inflammation, but the results appear weak and contradictory.

In the end, any diet that focuses on real food instead of standard Western food is more likely to lead to weight loss and improved health.

This shows that the results, percentages and studies conducted on different diets are diverse.

However, there is nothing miraculous about “Scandinavian” food, or “eating like Vikings”.

This diet is effective because processed foods are replaced with whole, unprocessed foods. This is correct.