New research suggests that eating sardines regularly may help lower the risk of developing type 2 diabetes. The study, published in the journal Clinical Nutrition, was conducted by researchers from the Open University of Catalonia in Spain.
The researchers recruited 152 participants who had been diagnosed with prediabetes. Each participant followed a nutrition plan designed to reduce their risk of progressing to diabetes. One group was asked to add 200 grams of sardines per week to their diet, which is roughly two standard cans. They were instructed to eat the sardines whole, including the bones, and to follow recipes provided by the research team.
At the start of the study, 37% of the participants in the sardine group were considered at high risk for developing diabetes. After one year, that percentage dropped to just 8%. In the group that did not eat sardines, 27% were initially classified as high risk. After one year, that figure fell to 22%.
The sardine group also showed improvement in several health measures. Their cholesterol levels, blood pressure, and insulin resistance all improved. Researchers also noted changes in hormones that help the body break down sugar more quickly.
Diana Diaz Rizzolo, Ph.D., the lead researcher on the study, said in a news release that sardines are not only affordable and easy to find but also safe and effective in helping to prevent type 2 diabetes. She added that it is simple for doctors to recommend this food during checkups and that it is widely accepted by patients.
Sardines are a type of oily fish that contain omega-3 fatty acids, calcium, and other nutrients. They are also considered a sustainable seafood choice. Previous research has linked these nutrients to benefits such as improved vascular health and reduced menstrual cramps. People can add sardines to salads, eat them on toast, or use them in pasta dishes such as puttanesca.
