The Rise of the Nordic Diet

While the Mediterranean diet has long been the gold standard, a northern European contender is gaining serious traction. The Nordic diet, based on traditional Scandinavian eating patterns, is now ranked among the top five diets worldwide — and researchers are paying attention.

What Is the Nordic Diet?

The Nordic diet emphasizes foods native to Denmark, Finland, Iceland, Norway, and Sweden. Think fatty fish like salmon and herring, whole grains like rye and barley, root vegetables, berries, legumes, and canola oil (replacing olive oil as the primary fat). Wild game, fermented dairy, and foraged foods like mushrooms round out the pattern.

Environmental Sustainability

One reason the Nordic diet is gaining popularity is its environmental credentials. By focusing on local, seasonal produce and sustainably sourced fish, it has a significantly lower carbon footprint than the standard Western diet. A 2024 study from the University of Copenhagen found that strict adherence to a Nordic diet reduced individual food-related carbon emissions by 35%.

Health Benefits

A major randomized trial called SYSDIET, involving 166 participants across six Nordic countries, showed that the Nordic diet significantly reduced inflammation markers, improved cholesterol profiles, and lowered blood pressure compared to a typical Western diet.

More recently, a 2025 cohort study from Finland following 47,000 adults over 20 years found that those most closely following a Nordic dietary pattern had a 23% lower risk of stroke and a 17% lower risk of type 2 diabetes.

Nordic vs. Mediterranean

Both diets share core principles: emphasis on whole foods, healthy fats, fish, and plants. The main differences are regional — canola oil vs. olive oil, berries vs. citrus, rye vs. wheat. Nutritionally, they're remarkably similar in their benefits.

The advantage of the Nordic diet for people in northern climates is practicality. The foods are locally available, culturally familiar, and often more affordable than importing Mediterranean staples.

How to Get Started

Start by swapping refined grains for whole-grain rye bread. Add fatty fish twice a week. Incorporate root vegetables like beets, carrots, and turnips into your meals. Snack on berries and nuts. Use canola or rapeseed oil for cooking. And embrace the Scandinavian love of simple, well-prepared food.