When winter approaches, rains and temperatures drop, many of us are interested in looking for menus that naturally keep you warm and nourished at the same time. The surprising thing is that the Nordic diet includes a list of delicious and useful dishes that are suitable for that atmosphere, and ensure protection and prevention from many dangerous diseases.
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The Nordic countries include Denmark, Finland, Norway, Iceland, Sweden, and Greenland. According to WebMD, the diets and lifestyle of the Nordic countries are based on the following main axes:
• More fruits, vegetables, seasonal and organic foods whenever possible
• More whole grains
• More food from the seas, lakes and wildernesses
• Quality meat, based on less of it
• Less processed, less sugary foods
• Reliance on home cooking More
• Less Waste Product
First: the most important elements of the Scandinavian diet
1- Whole grains
There are a variety of foods made with whole grains, such as crackers from Sweden or a thick, dark bread from Denmark, called ragprod. Or you can also choose any high-quality carbs that are rich in fiber, as they take longer to digest than simple carbohydrates, which are found in many processed foods like white flour, pastries and candy bars, all of which are fortified with plenty of vitamins, minerals and antioxidants that help protect cells.
2- berries
Berries occupy a large part of the menu in Scandinavia, which is a good thing because eating a lot of them reduces the chances of weight gain. It is also a good source of antioxidants, which help keep veins and arteries healthy and flexible, thus helping to lower blood pressure.
3- Canola oil
The Mediterranean diet is famous for olive oil, but the Nordic diet generally uses canola oil. Canola oil, like olive oil, is lower in saturated fats and contains a higher proportion of healthy monounsaturated fats. It also contains alpha-linolenic acid, a type of omega-3 that helps protect the brain and prevent strokes.
4- fat fish
Fatty fish feeds the human body with some omega-3 fatty acids, which it cannot produce automatically, which reduces the chances of heart rhythm problems, reduces plaque buildup in the arteries, and reduces harmful triglycerides in the blood. The list of fatty fish includes salmon, sardines, and albacore tuna. There are also fish for which the Nordic countries are famous, such as herring and mackerel, and are served on the table in various forms, whether cooked, dry, pickled or fermented.
5- Beans and peas
The Scandinavian Diet recommends it as one of the main sources of complex carbohydrates and fiber daily, along with whole grains, berries, and vegetables. It is a good source of protein, replaces some calories from red meat, and is rich in nutrients such as riboflavin, B6, calcium, zinc and iron.
6- root vegetables
Carrots, turnips, beets, and potatoes are typical ingredients in the Scandinavian diet. Although they can be high in calories, they are rich in fibre, which takes longer to digest and maintains blood sugar levels more stable. They are loaded with nutrients that help protect cells, lower cholesterol, and help fight infection.
7- Nuts and seeds
They are a source of complex carbohydrates and fiber, and are also rich in zinc, copper, potassium, vitamin E, niacin, antioxidants, and monounsaturated fats.
Second, the many health benefits
1- lowering cholesterol
Nordic diets help lower “bad” (LDL) cholesterol. And it helps restore the ability, for those who suffer from the problem of losing weight despite following a diet, to improve the consumption of accumulated fat. If you have heart health problems, you should have a cholesterol test every 4 to 6 years.
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2- Obesity
When following a Scandinavian diet, real weight loss is achieved, especially the fat that accumulates around the waist. This achievement is better than losing it from somewhere else in the body.
3- Heart disease
Unhealthy cholesterol leads to disturbances in blood pressure, glucose and insulin levels, which are all “risk factors” for heart disease, meaning that they make a person more susceptible to developing it. And because the Nordic diet greatly helps avoid these problems in many, scientists believe that eating according to the Nordic diets also helps improve heart health.
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4- Diabetes
As with heart disease, this approach helps alleviate some of the problems associated with type 2 diabetes, such as inflammation and obesity. This is why many doctors believe that the Scandinavian diet helps prevent type 2 diabetes in the long term. But more research is still needed to be certain.
5- Infections
Inflammation means swelling of tissues in any part of the body, and is commonly associated with diseases such as diabetes, heart disease and high blood pressure, which reduce quality of life and overall health. A healthy, Nordic-style diet is a good way to prevent infections or their triggers. Of course, diet is not the only reason, but it is also important to exercise regularly and sleep well.