What is the difference between Nordic diet and Mediterranean diet?

The main differences between the Nordic diet and the Mediterranean diet are:

Primary Fat Source

The Mediterranean diet uses olive oil as the primary fat source, while the Nordic diet uses canola/rapeseed oil.

Olive oil is extracted from olives and is rich in antioxidants, while canola oil lacks these beneficial compounds.

Grains

The Mediterranean diet includes grains like farro and whole wheat in breads and pastas, while the Nordic diet focuses more on a variety of cold-weather grains like rye, barley and oats.

Fruits

The Mediterranean diet includes citrus fruits and tropical fruits, while the Nordic diet emphasizes berries and other fruits that grow in colder climates.

Vegetables 

The Mediterranean diet includes leafy greens like spinach as well as tomatoes, peppers and zucchini, while the Nordic diet incorporates more root vegetables like beets, carrots and turnips.

Seafood

Both diets emphasize fatty fish, but the Nordic diet also includes more wild-caught seafood like seaweed and kelp.

Research

The Mediterranean diet has been extensively studied for decades and has a strong evidence base for reducing risk of chronic diseases like heart disease and diabetes.

The Nordic diet is newer and while promising, needs more long-term epidemiological studies to determine its full health effects compared to the Mediterranean diet.

Despite these differences, the two diets share many similarities in emphasizing whole, minimally processed foods, limiting red meat and sweets, and promoting a plant-based diet. Both can be effective for weight loss and improving health markers when followed consistently.