Norse power: a runner's guide to the 'Nordic diet'
You’ve probably heard of the Mediterranean diet, lauded by nutritionists for its anti-inflammatory and life-lengthening powers. But what of its culinary cousin, the Nordic diet? Here’s everything you need to know about this Scandi food trend.
What is the Nordic diet?
Similar to the Mediterranean diet, the Nordic diet is not a strict regulation of calories or portions, but a guide to understand the nutritional advantages of these foods and how they may improve your quality of life and even your running. This list of foods hails from Norse countries such as Norway, Denmark and Iceland.
Specifically, it consists of oily fish, fibrous fruits, vegetables, whole grain carbohydrates and vegetable oils. At the same time, red and processed meat is restricted to limit the intake of saturated fats.
Here’s a snapshot of the Nordic diet:
Fish: Salmon, mackerel, herring
Whole grain carbs: rye, barley, oats
Vegetables: cabbage, potatoes, carrots
Fruits: Apples, pears, lingonberries, blackberries
Legumes: beans, peas
Oil: canola oil
Is the Nordic diet healthy?
This diet is a step ahead in terms of prebiotics. A study explained how consumption of foods high in saturated fats, such as processed meats, contributes to low-grade inflammation (LGI). LGI is linked to coronary heart disease, which can lead to strokes and heart attacks. It also occurs with a poor microbiome, which is where the Nordic diet comes in. Popular dishes such as sauerkraut and skyr are efficient prebiotics.
Another study published in National Library of Medicine found that ‘the gut microbiota are useful for the digestion of macronutrients and the production of a wide range of metabolites. Fruits and vegetables feed your gut microbiome but fermented foods are the star of the show. They balance and boost the gut microbiome’s ability to absorb more nutrients from the foods you eat.’
Is it suitable for runners?
Runners use a large amount of energy when training, and balanced nutritional intake is important when fueling your runs. The Nordic diet is a compelling choice because it offers loads of whole grain carbohydrates in foods such as rye bread, barley and oats. Incorporating whole grain carbs into your diet not only helps sustain your runs, but it feeds your gut microbiome to increase nutrient absorption. In addition, the diet includes foods that are high in healthy fats, protein and omega-3s. Tick, tick, tick.
Is the Nordic diet for everyone?
While a healthy diet looks different to everyone, the Nordic diet gains points for being relatively broad in its scope. The only limitations are around processed foods – generally deemed unhealthy – while the emphasis on prebiotics, oily fish and healthy fats is another positive. That said, cleaving to a certain diet is not always the healthiest approach. Runners might be better served taking some of the principles of the Nordic diet – the focus on seafood, whole grain carbs, fruit and veg, etc – rather than sticking to it rigidly.
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