Studying sardines
New research suggests that eating sardines regularly may help prevent type 2 diabetes in people with prediabetes. The study was published in Clinical Nutrition and conducted by researchers at the Open University of Catalonia in Spain. They recruited 152 participants diagnosed with prediabetes and asked all of them to follow a nutrition plan aimed at lowering their diabetes risk.
One group was given an extra 200 grams of sardines per week, which equals about two cans. Participants were encouraged to include the fish in provided recipes and to eat them whole, including the bones, to get all the nutritional benefits.
What they found
At the start of the study, 37% of the sardine group were considered at high risk for developing diabetes. After one year, that share dropped to just 8%. In the group that did not eat sardines, the proportion of high‑risk participants went from 27% at the beginning to 22% after a year.
The sardine eaters also saw improvements in cholesterol levels, blood pressure, insulin resistance, and hormones that help the body break down sugar more quickly. Lead researcher Diana Diaz Rizzolo, Ph.D., said in a news release, “Not only are sardines reasonably priced and easy to find, but they are safe and help to prevent the onset of type 2 diabetes. It is easy to recommend this food during medical checkups, and it is widely accepted by the population.”
The takeaway
For people looking to reduce their risk of diabetes or simply add more healthy fat and protein to their diet, sardines appear to be a good option. These small fish are a sustainable seafood choice and are rich in nutrients that support vascular health and may help with period cramps. They can be added to salads, eaten on toast, or used in dishes such as pasta puttanesca.
