What Is The Difference Between The Mediterranean And Nordic Diets?

The Mediterranean and Nordic diets are considered to be one of the healthiest food systems with absolutely no reason . Many studies have proven their effectiveness. These diets are very similar, but there are some differences. Let's learn more about the main nuances of these nutrition systems and find out which one is the best.

General principles of the Mediterranean diet

This food system has been considered one of the most balanced for many years. The basis of the diet is fish, poultry, and lean meat, which are recommended to be eaten every week, but not every day. The main focus should be on vegetable protein sources, in particular, legumes, whole grains, olive oil, hard or feta cheese, Greek yogurt without additives. In general , the Mediterranean diet does not include any prohibited foods, there are only those that are recommended to be eaten in limited quantities. Among them are red meat, dairy products, sweets, pastries and semi-finished products.

General principles of the Nordic diet

This food system is similar to the Mediterranean one, because both have fish and seafood, cereals and legumes, root crops, vegetables and fruits, herbs and spices, nuts and seeds in their diet. It also has not prohibited, but limited consumption of sweets, red meat and alcohol. Fish and eggs are not recommended for consumption every day, they can be supplemented with fermented products, which are abundant in the cuisine of Scandinavian countries: among them pickled vegetables, sauerkraut, salted herring, kefir.

Advantages of the Mediterranean and Nordic food systems

The Mediterranean diet is recommended by specialists for the prevention of cardiovascular diseases, strokes, Alzheimer's disease and even depression. It helps to keep type II diabetes under control and prevents oncology. Such a healing effect is caused by reducing the consumption of red meat.

The Nordic diet follows similar principles to the Mediterranean diet . However, this diet emphasizes the consumption of fatty fish, which leads to an increase in the body's level of polyunsaturated omega-3 fatty acids, which have a positive effect on the condition of the skin, hair and nails and on the general well-being. In addition, it allows you to control chronic diseases and diabetes.

The difference between the Mediterranean and Nordic diets

The main difference between these nutritional systems is that only fatty types of fish are protein products in the Nordic diet , while the Mediterranean diet recommends adding any fish, seafood and poultry to the diet. Fatty wild-caught marine fish is much healthier than lean fish and other foods, especially lean chicken, because it contains vitamin D and healthy omega-3 fatty acids that prevent obesity and cardiovascular disease.

In addition, the Nordic food system recommends consuming rapeseed oil, while the Mediterranean diet prefers olive oil. Oils in dietetics are as valuable as seafood - thanks to the fatty acids in the composition and the ratio of these fatty acids, in particular the ratio of omega-3 to omega-6.

Omega-3 fatty acids make the blood more fluid, speed up metabolism and promote weight loss. Omega-6 also has many useful properties: they lower blood cholesterol, have a positive effect on the skin and kidney function. But omega-6 fatty acids, when consumed excessively and in the wrong ratio with omega-3, make blood thicker, slow down metabolic processes, and provoke the development of inflammation and tumors. It has been proven that people who consume excessive amounts of omega-6 are more likely to develop heart and vascular diseases. Because of this, it is necessary to observe the correct balance of fatty acids.

The ideal ratio of omega-3 to omega-6 is 1 to 2-4. The ratio of omega-3 to omega-6 in olive oil is 1:13, but in rapeseed oil it is 1:1.8. Taking into account that the human diet is generally rich in omega-6 fatty acids, which in excessive amounts lead to inflammatory processes in the body, we can conclude that the Nordic diet will be more useful.