Mediterranean vs. Viking (Nordic) Diet: A Deep Dive
While often compared for their shared health benefits, the Mediterranean and Viking (or New Nordic) diets are distinct dietary patterns reflecting their unique geographical origins and culinary heritage. Both prioritize plant-based foods, lean protein, and healthy fats while discouraging processed junk, yet their specific food choices and flavors are a world apart. Understanding these differences can help you determine which eating style best suits your palate and lifestyle.
Origins and Philosophy
The Mediterranean Diet
The Mediterranean diet is an ancient dietary pattern inspired by the traditional eating habits of people living in countries bordering the Mediterranean Sea, such as Greece and Italy. It has evolved over centuries, incorporating ingredients like wheat, olives, and grapes from ancient cultures, later adding new foods brought over after the discovery of the Americas. The philosophy is less a strict diet and more a lifestyle, encompassing regular physical activity, mindful eating, and shared meals with family and friends. It is heavily researched and well-documented for its extensive health benefits, particularly for cardiovascular health.
The Viking (New Nordic) Diet
Historically, the Viking diet was one of resourcefulness and necessity, dictated by harsh northern climates and based on locally available and seasonal foods. The modern "Viking diet" is more accurately known as the New Nordic Diet, which was created in 2004 by a group of Nordic chefs, scientists, and nutritionists. Its purpose was not only to improve public health in Nordic countries but also to promote more sustainable food systems. It emphasizes local, seasonal, and foraged foods to reduce environmental impact.
Key Differences in Macronutrient Sources
Primary Fat Source
Perhaps the most significant difference between the two diets is the choice of primary cooking fat. The Mediterranean diet famously champions extra virgin olive oil as its main source of monounsaturated fatty acids and antioxidants. In contrast, the New Nordic diet favors rapeseed (canola) oil, which is also rich in heart-healthy monounsaturated and polyunsaturated fats. While both oils are excellent healthy choices, they contribute to the distinct flavor profiles of the two cuisines.
Grains and Carbohydrates
The grain choices in each diet also differ based on regional crops. The Mediterranean diet often includes whole-grain pasta, bread, and other cereals from common crops like wheat. The New Nordic diet, however, relies on hardy, northern grains such as rye, barley, and oats, which are adapted to colder climates. This leads to the prevalence of dense, dark rye breads and porridges in Nordic cooking versus the lighter whole-grain options found in Mediterranean cuisine.
Protein
Both diets include fish as a key protein source, especially fatty fish rich in Omega-3s. However, the Mediterranean diet also includes moderate amounts of poultry and eggs, and small amounts of red meat. The New Nordic diet emphasizes sustainably caught fish, lean poultry, and sometimes includes game meat. Both diets significantly limit processed meats.
Dairy
Dairy consumption patterns also vary. The Mediterranean diet typically involves small amounts of dairy, like cheese and yogurt. The New Nordic diet, however, incorporates more low-fat and fermented dairy products, such as Skyr and kefir, which are staples of Scandinavian culture.
Comparison Table
| Feature | Mediterranean Diet | Viking (New Nordic) Diet |
|---|---|---|
| Primary Fat Source | Extra Virgin Olive Oil | Rapeseed (Canola) Oil |
| Key Grains | Whole-grain pasta, wheat bread, cereals | Rye, barley, oats |
| Protein Sources | Fatty fish, moderate poultry, eggs, limited red meat | Fatty fish, game meat, sustainably caught fish |
| Vegetables | Plentiful, varied, often sun-grown (tomatoes, peppers) | Root vegetables (beets, carrots), cabbage, hardy greens |
| Fruits | Grapes, figs, citrus fruits, berries | Wild berries (cloudberries, blueberries), apples, pears |
| Dairy | Moderate, often cheese and yogurt | Low-fat, fermented (Skyr, kefir) |
| Sustainability | Primarily plant-based, lower footprint than Western diets | Emphasizes local, seasonal, foraged foods for eco-friendliness |
Culinary and Flavor Differences
While both diets build on similar principles of whole foods, their flavors differ drastically due to climate and ingredient availability. The Mediterranean diet is characterized by bright, vibrant, and sun-kissed flavors from ingredients like tomatoes, garlic, and fresh herbs. The New Nordic diet presents a more grounded, earthy, and seasonal palette, with flavors from roasted root vegetables, dense rye bread, and the tang of wild berries. Fermentation also plays a much larger role in Nordic cuisine, both historically for preservation and currently for gut health.
Health Implications and Benefits
Numerous studies have shown the health benefits of both diets. The Mediterranean diet is well-researched and strongly linked to reducing the risk of cardiovascular disease, certain cancers, and type 2 diabetes. The New Nordic diet, while newer, also shows promise in improving metabolic markers, lowering blood pressure, and promoting weight loss. Ultimately, the health benefits stem from their shared principles of reducing processed foods and increasing nutrient-dense, whole-food intake.
Who Should Choose Which Diet?
The choice between the two diets is largely personal, depending on flavor preferences and local food availability. If you prefer bright, sunny flavors and live in a region with access to fresh Mediterranean produce, that diet may be a natural fit. For those who enjoy earthy, seasonal flavors and have access to Nordic-style foods, or those prioritizing hyper-local and sustainable eating, the New Nordic diet offers an excellent alternative. Both are sustainable, health-promoting options that move away from the pitfalls of the typical Western diet. For more on the specifics of the Nordic food list, the Cleveland Clinic offers a useful overview in their health guide.
Conclusion
The fundamental difference between the Mediterranean diet and the Viking (or New Nordic) diet lies in their geographical inspiration, leading to different primary fats (olive oil vs. rapeseed oil) and staple regional ingredients. The Mediterranean diet is defined by ancient, sun-ripened foods and olive oil, while the New Nordic diet is a modern, sustainability-focused approach rooted in hardy northern grains, root vegetables, and wild berries. Despite their differences in specific foods, both are exceptional, plant-heavy dietary patterns that promote overall health and a shift away from overly processed foods.
