Nordic diet; Competitors of the Mediterranean nutritional pattern that can increase longevity

Following a Nordic diet, based on traditional Northern European foods, may reduce the risk of death and help prolong life.

The Mediterranean diet is well-known for its heart-healthy benefits and reduced disease risk, but new research suggests that the Nordic diet, known as the "Northern Mediterranean diet," may also help increase longevity. This food pattern emphasizes the consumption of vegetables, fruits, whole grains, fish and healthy fats and is inspired by the traditional cuisine of the Nordic countries.

According to Zomit, the Nordic diet is popular in Denmark, Finland, Iceland, Norway and Sweden, and its ingredients are compatible with the cold climate of these regions. In this diet, rapeseed or canola oil replaces olive oil, oats and rye have an important place, and consumption of apples, pears, berries and root vegetables is recommended.

The Nordic diet emphasizes the consumption of vegetables, fruits, whole grains, fatty fish, and healthy vegetable oils.

According to ScienceAlert, Danish researchers evaluated the possible effect of the Nordic diet on longevity by examining the health information of more than 64,000 middle-aged and elderly Swedish people. Using statistical methods, they simulated the consequences of long-term adherence to this diet over a 24-year period.

The results of the study show that following a healthy Nordic diet is associated with a four percent reduction in the risk of death from all causes compared to general nutritional recommendations. This reduction reaches six percent compared to the scenario without food intervention.

Following a Nordic diet may reduce the risk of death from all causes by four to six percent over 24 years

Of course, the current research was not a real clinical trial and its results were obtained based on statistical modeling; Therefore, it cannot be said with certainty that the Nordic diet directly increases life expectancy.

Another study in Sweden on people with prediabetes and type 2 diabetes has shown that this food pattern can help improve blood sugar control, lose weight, and reduce liver fat. In the study, participants replaced white bread and pasta with porridge and rye bread, used canola oil instead of butter, and increased their consumption of apples, berries, cabbage, and fatty fish such as salmon.

According to Uppsala University researcher Ulf Rieserus, the participants with diabetes had a little more than 20% reduction in liver fat over the course of a year, and their blood sugar control improved. Also, fatty liver disease was cured in more than half of the participants. However, the new Danish study failed to show a significant reduction in the risk of serious liver disease outcomes.

In order to benefit from the principles of the Nordic diet, it is not necessary to prepare all the food specific to the Nordic countries. With a few simple changes, the daily eating pattern can be brought closer to it:

Instead of white bread, use whole grain bread and whole grains like oats.

Increase the consumption of vegetables, fresh fruits and legumes.

Include more fish in your diet, especially fatty fish like salmon and sardines.

Instead of butter and saturated fats, use unsaturated vegetable oils such as canola or olive.

Limit consumption of red meat and highly processed foods.

Use fresh, seasonal and local ingredients as much as possible.

Michael Frieden, a researcher at Aarhus University in Denmark and the lead author of the new study, believes that traditional Nordic diets can be beneficial for health because of their fiber, unsaturated fats and fruits such as berries.

Nordic and Mediterranean diets have many common principles despite the difference in raw materials. Current findings show that consuming more plant foods, whole grains, and healthy fats, along with reducing the consumption of processed foods, can be a good way to improve health. However, more studies are still needed to prove the direct effect of the Nordic diet on longevity.

The research was published in The American Journal of Clinical Nutrition.