The Nordic diet is quickly gaining attention for its health benefits and it is something South Asians can follow.

Recent scientific developments have positioned this high-fibre, plant-forward approach as a powerful tool for managing some of the most pressing health challenges facing the Desi community today.

A clinical trial, published in the journal Nature Communications, suggests that the Nordic diet may even surpass the well-known Mediterranean diet in its ability to combat Type 2 diabetes and metabolic dysfunction-associated steatotic liver disease (MASLD).

Diabetes remains one of the most common diseases among South Asians.

The research indicates that by prioritising whole grains and unsaturated fats, individuals can achieve significant improvements in blood sugar regulation and liver health.

We look at the mechanics of the Nordic diet, its proven clinical benefits, and how the South Asian diet can be adapted to mirror its success without losing its cultural essence.

The Clinical Case for the Nordic Approach

For decades, the Mediterranean diet was considered the gold standard for heart health, but the Nordic diet has emerged as a formidable rival, particularly for those with metabolic disorders.

The study followed participants for a year, comparing the Nordic pattern, rich in fibre, vegetables and berries, against a standard low-carbohydrate diet.

The results were telling.

Participants with diabetes who followed the Nordic diet saw a reduction in liver fat of just over 20%  alongside marked improvements in glucose control.

Perhaps most significantly, more than half of the study’s participants witnessed a complete remission of their fatty liver disease.

The researchers noted that the diet’s efficacy lies in its specific nutrient profile.

Unlike aggressive low-carb diets that can sometimes lead to an overconsumption of unhealthy animal fats, the Nordic approach emphasises complex carbohydrates that digest slowly.

The study noted: “Taken together, these results are promising and suggest that the Nordic Diet may be an effective dietary approach for treating MASLD and improving its associated metabolic disorders.”

By focusing on minimally processed foods, the diet addresses the root causes of insulin resistance, which is a primary driver of Type 2 diabetes in South Asian populations.

This shift in focus is particularly relevant for the South Asian population, which has a genetic predisposition to ‘thin-fat’ phenotypes, where individuals may appear lean but carry high levels of visceral fat around the liver and internal organs.

The Nordic diet’s ability to specifically target liver fat through high-fibre intake makes it a precision tool for managing MASLD.

Because it limits saturated fats while encouraging plant-based proteins and fatty fish, it creates an internal environment that reduces inflammation and enhances metabolic flexibility.

Adapting Scandinavian Principles to the Desi Plate

The Nordic diet is traditionally built on regional Scandinavian staples: rye bread, rapeseed oil, root vegetables, and fatty fish like salmon or mackerel.

However, experts argue that the nutritional ‘blueprint’ is what matters, not the specific geography of the produce.

Dr Mule highlighted that the diet’s success is rooted in its promotion of minimally processed foods and its restriction of saturated fats.

He told Indian Express: “This diet has gained attention because it promotes minimally processed foods and limits saturated fat.

“Both of these factors are important for managing lifestyle-related conditions like type-2 diabetes and fatty liver disease.”

In a South Asian context, this doesn’t mean swapping roti for rye bread overnight. Instead, it involves shifting from refined grains like white rice and maida flour to traditional whole grains.

Dr Mule noted: “There is no need to follow it exactly.

“Whole grains like millets or brown rice, plenty of vegetables, fruits, nuts, seeds, and good-quality protein sources provide similar benefits.

“The focus should be on natural, minimally processed foods instead of trying to replicate a foreign diet plan.”

In practice, an Indian adaptation of the Nordic diet would look like a return to ancestral eating habits.

Rather than the heavy use of ghee or butter, the focus shifts to healthy oils.

While Scandinavians use rapeseed oil, South Asians can utilise locally available heart-healthy fats while maintaining the high-fibre element through the use of lentils, chickpeas, and seasonal vegetables.

The Scandinavian emphasis on berries, which are high in antioxidants and low in sugar, can be mirrored in India by consuming local fruits with similar low-glycemic profiles, such as amla or seasonal citrus.

The goal is to replicate the fibre-to-carb ratio that keeps insulin levels stable.

Managing Chronic Conditions

The transition to a Nordic-style eating pattern is especially effective for those managing Type 2 diabetes because it addresses the spikes in blood sugar that often follow high-carb Desi meals.

Type 2 diabetes is frequently linked to insulin resistance, and as Dr Mule pointed out:

“The Nordic diet includes whole grains, vegetables, and plant-based foods that help prevent sudden glucose spikes.

“Healthy fats from fish and nuts also support metabolic health and long-term blood sugar control.”

By slowing down the absorption of sugar into the bloodstream, the diet reduces the strain on the pancreas and improves the body’s sensitivity to insulin over time.

When it comes to MASLD, the diet acts as a natural intervention.

The reduction of refined sugars, found in abundance in many modern Indian snacks and sweets, combined with high fibre intake, allows the liver to process fats more efficiently.

Dr Mule stated: “Eating more fibre, cutting back on refined sugars, and including healthy fats can reduce liver fat and inflammation.

“Additionally, this approach encourages steady weight loss, which is one of the most effective ways to reverse fatty liver changes.”

This steady weight loss is often more sustainable than the rapid, often temporary, weight loss associated with extreme ketogenic or very-low-calorie diets.

However, before making significant dietary shifts, it is essential to consider individual health profiles.

While the Nordic diet is grounded in whole, safe foods, the way the body reacts to increased fibre or different fat sources can vary.

Dr Mule advises caution for those with existing conditions:

“People with diabetes, fatty liver, or other metabolic conditions should seek medical or nutritional advice.

“A diet works best when combined with regular exercise, good sleep, and a balanced lifestyle rather than short-term dietary changes.”

For South Asians, this may mean working with a dietician who understands the cultural importance of communal eating and can help integrate these whole-grain, high-fibre principles into traditional family meals.

The Nordic diet offers a scientifically backed framework that is highly compatible with South Asian dietary needs, particularly for those at risk of metabolic syndrome.

By focusing on the core pillars of the 2025 research, high fibre, low saturated fat, and minimally processed ingredients, the benefits of 20% liver fat reduction and improved glucose control are within reach for those following an Indian palate.

The transition does not require a rejection of Desi flavours, but rather a strategic substitution of refined carbohydrates for traditional whole grains like millets and brown rice.

Ultimately, the effectiveness of the Nordic diet in a Desi context depends on a commitment to long-term lifestyle changes, including better sleep and physical activity, rather than treating it as a temporary fix.

It represents a move away from the convenience of processed foods and a return to a more deliberate, nutrient-dense way of eating.