Researchers from the Open University of Catalonia in Spain studied the effects of sardine consumption on diabetes risk. The study, published in Clinical Nutrition, involved 152 participants who had been diagnosed with prediabetes. Each participant followed a nutrition plan designed to lower their risk of developing type 2 diabetes.
One group added 200 grams of sardines per week to their diet, which equals about two cans. They were told to eat the sardines whole, including the bones, to get the full nutritional benefit. The other group did not include sardines in their plan.
Study results
At the start of the study, 37 percent of the sardine group were considered at high risk for developing diabetes. After one year, that number dropped to 8 percent. In the group that did not eat sardines, 27 percent were at high risk at the start, and 22 percent remained at high risk after a year.
The sardine group also showed improvements in cholesterol levels, blood pressure, insulin resistance, and hormones that help the body break down sugar more quickly.
Lead researcher Diana Diaz Rizzolo 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.”
Broader benefits
Sardines are a sustainable seafood choice and contain nutrients that support vascular health and may help with issues such as menstrual cramps. They are also a source of omega-3 fatty acids, calcium, and protein.
The findings suggest that regular consumption of sardines could be a simple dietary addition for people looking to reduce their diabetes risk. The researchers noted that sardines are affordable and widely available, making them an accessible option for many people.
