Nathan López Bezerra
A recent study published in Clinical Nutrition suggests that eating sardines on a weekly basis may reduce the risk of developing type 2 diabetes. Researchers from the Open University of Catalonia in Spain tracked 152 participants who had been diagnosed with prediabetes, a condition marked by higher-than-normal blood sugar levels that often precedes diabetes.
Each participant followed a nutrition plan designed to lower their diabetes risk. One group added 200 grams of sardines per week to their diet, which is roughly two standard cans. They were told to eat the fish whole, including the bones, to obtain the full nutritional benefit. The other group did not include sardines in their plan.
At the start of the study, 37 percent of the sardine group were considered at high risk for developing diabetes. After one year, that figure dropped to just 8 percent. In the group that did not eat sardines, the share of high-risk participants fell from 27 percent to 22 percent over the same period.
People who ate sardines also showed improvements in cholesterol levels, blood pressure, insulin resistance, and levels of hormones that help the body break down sugar more quickly. The study’s lead researcher, Diana Diaz Rizzolo, Ph.D., stated in a news release that sardines are reasonably priced, easy to find, safe, and widely accepted by the public, making them a practical recommendation during medical checkups.
Sardines are widely regarded as a sustainable seafood choice. They are also a source of healthy fats, protein, calcium, and other nutrients linked to vascular health and other benefits. While the study focused on diabetes prevention, the findings add to existing evidence that small, oily fish can play a role in a balanced diet.
