Oily fish are known to be a good source of omega-3s, calcium, and other nutrients. According to new research, one particular fish may help prevent type 2 diabetes. The study was published in Clinical Nutrition.
Studying Sardines
Researchers at the Open University of Catalonia in Spain recruited 152 participants with prediabetes. Each participant followed a nutrition plan aimed at lowering their risk of developing diabetes. One group added 200 grams of sardines per week to their diet, roughly two cans. They were asked to eat the sardines whole, including the bones, to get the full nutritional benefit. The other group did not add sardines.
What They Found
At the start of the study, 37% of participants in the sardine group were considered at high risk for diabetes. After one year, that share dropped to 8%. In the group that did not eat sardines, 27% were at high risk at the start, and 22% remained at high risk after one year.
The sardine group also showed improvements in cholesterol levels, blood pressure, insulin resistance, and hormones that help the body break down sugar faster.
Takeaway
Lead researcher Diana Diaz Rizzolo, Ph.D., said in a news release that sardines are reasonably priced, easy to find, and safe to eat. She added that they can help prevent type 2 diabetes and are easy to recommend during medical checkups because they are widely accepted.
Sardines are a sustainable seafood option. They contain nutrients that support vascular health and other body functions. They can be eaten in salads, on toast, or in pasta dishes.
