Nordic diet lowers cholesterol and blood sugar – even if you don't lose weight
University of Copenhagen - Faculty of Science
Until
now, Nordic diet research has primarily been linked to the diet's positive
health effect following weight loss. But a new analysis conducted by University
of Copenhagen researchers, among others, makes it clear that a Nordic diet has
positive health benefits -- regardless of whether one loses weight or not.
"It's surprising because most people believe that positive effects on blood sugar and cholesterol are solely due to weight loss. Here, we have found this not to be the the case. Other mechanisms are also at play," explains Lars Ove Dragsted, a researcher and head of section at the University of Copenhagen's Department of Nutrition, Exercise and Sports.
Together
with researchers from Finland, Norway, Sweden and Iceland, Dragsted examined
blood and urine samples from 200 people over the age of 50, all with elevated
BMI and increased risk of diabetes and cardiovascular disease. The participants
were divided into two groups -- one provided foods according to Nordic dietary
recommendations and a control group on their habitual diet. After six months of
monitoring, the result was clear.
"The
group that had been on the Nordic diet for six months became significantly
healthier, with lower cholesterol levels, lower overall levels of both
saturated and unsaturated fat in the blood, and better regulation of glucose,
compared to the control group. We kept the group on the Nordic diet weight
stable, meaning that we asked them to eat more if they lost weight. Even
without weight loss, we could see an improvement in their health,"
explains Lars Ove Dragsted.
The
fat makes us healthy
Instead
of weight loss alone, the researchers point to the unique composition of fats
in a Nordic diet as a possible explanation for the significant health benefits.
"By
analyzing the blood of participants, we could see that those who benefited most
from the dietary change had different fat-soluble substances than the control
group. These are substances that appear to be linked to unsaturated fatty acids
from oils in the Nordic diet. This is a sign that Nordic dietary fats probably
play the most significant role for the health effects seen here, which I hadn't
expected," says Lars Ove Dragsted.
Fats
in the Nordic diet come from fish, flaxseeds, sunflower and rapeseed (Canola),
among other things. As a whole, they constitute a very beneficial mix for the
body, although the researchers have yet to accurately explain why these fats
seem to lower both blood sugar and cholesterol levels.
"We
can only speculate as to why a change in fat composition benefits our health so
greatly. However, we can confirm that the absence of highly processed food and
less saturated fats from animals, have a very positive effect on us. So, the
fat composition in the Nordic diet, which is higher in omega-3 and omega-6
unsaturated fats, is probably a considerable part of the explanation for the
health effects we find from the Nordic diet, even when the weight of
participants remains constant," concludes Lars Ove Dragsted.
Facts
about the Nordic Nutrition Recommendations
The
Nordic Nutrition Recommendations were adopted by dietary experts in 2012 and
will be updated this year.
The
diet is adapted to the Nordic countries: Denmark, Sweden, Norway, Finland,
Greenland, the Faroe Islands, and Iceland. The diet is based on ingredients
that are produced locally and are thereby sustainable.
Recommended
foods include vegetables such as peas, beans, cabbage, onions and root
vegetables, as well as fruits, including apples, pears, plums and berries. Also
recommended are nuts, seeds, whole grains, fish, and shellfish, as well as
vegetable oils made from rapeseed, sunflower or flaxseed. Finally, low-fat
dairy products are also recommended, as well as a significantly smaller
proportion of meat than currently consumed.
The
diet contributes to important fatty acids, minerals, vitamins, and plant
materials that have a positive effect on our health and, among other things,
reduce the risk of blood clots, type 2 diabetes, high blood pressure and
cholesterol levels, as well as cardiovascular disease in general.
Weight
loss in relation to a Nordic diet
The
researchers stress that weight loss, which frequently results from a Nordic
dietary pattern, remains very important for the diet's overall health benefits.
"This
study simply shows that it is not only weight loss that leads
to the benefits of this diet. The unique composition of fats plays an important
role as well," says Lars Ove Dragsted.