Do you drink beer and eat meat and vegetables? You might be on the Viking diet without even knowing it

A good slab of meat — beef, pork, or lamb. A hearty side of vegetables — carrots, turnips, and parsnips. All washed down with a generous pint (or three) of beer.

If that’s a regular meal for you, you may already be following the Viking diet. Also known as the Nordic diet, it’s rooted in the eating habits of Norse people from Scandinavia in northern Europe during their raiding heyday in the 8th to 11th centuries, when they pushed into Britain, France, and much of the European coastline.

It clearly fueled Viking warriors for long voyages and brutal battles — but is it a good idea for modern health?

Could the Viking diet be good for health?

Today, people are increasingly concerned about the effects of ultra-processed foods. Some estimates suggest Americans now get more than half their calories from these industrially produced products, which are linked to obesity and other poor health outcomes.

By contrast, Vikings ate what they could produce locally: clean, seasonal foods with minimal processing. It’s a way of eating that, at least in theory, could be an antidote to the packaged, additive-laden options lining supermarket shelves.

In some ways, the Viking diet mirrors the Mediterranean diet in its reliance on whole foods. But there are key differences: in the north, butter replaces olive oil, and the vegetables are onions, leeks, cabbages, and carrots instead of tomatoes and eggplants.

Another big difference? Meat and animal fat played a far greater role. That high-fat, calorie-rich diet helped Vikings survive harsh Scandinavian winters but could pose cardiovascular risks today, especially in sedentary lifestyles.

And while beer and mead — a honey-based fermented drink — were staples for Vikings due to the lack of clean drinking water, modern nutrition experts warn against making alcohol a daily habit. Regular beer consumption increases the risk of weight gain, liver disease, high blood pressure, and several cancers.

How to adapt the Viking diet for modern health

If you want to eat like a Viking without the downsides, focus on the best parts of the Nordic approach and leave the rest behind. That means:

- Emphasizing fresh, seasonal vegetables and whole grains like barley and rye

- Choosing leaner cuts of meat and including fish such as salmon or herring

- Cooking at home to control ingredients and avoid hidden sugars or additives

- Limiting alcohol to occasional consumption, if at all

High-protein, high-fiber meals based on whole foods can be both satisfying and beneficial, and you don’t need to go off raiding afterwards.

Recipe idea: Viking-style barley stew

Ingredients

- 1 lb lean lamb or beef, cut into cubes

- 2 tbsp butter or rapeseed (canola) oil

- 1 large onion, chopped

- 2 carrots, diced

- 1 parsnip, diced

- 2 leeks, sliced

- 1 cup pearl barley, rinsed

- 6 cups low-sodium beef or vegetable broth

- Fresh thyme, salt, and pepper to taste

Instructions

In a large pot, heat the butter or oil over medium heat. Brown the meat on all sides, then remove and set aside.

Add the onion, carrots, parsnip, and leeks to the pot. Cook for 5 minutes, stirring occasionally.

Stir in the barley, then return the meat to the pot.

Pour in the broth, add thyme, and bring to a boil. Reduce heat, cover, and simmer for 60–75 minutes, until the barley is tender and the meat is cooked through.

Season with salt and pepper to taste. Serve hot with a slice of rye bread for an authentic Nordic touch.

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