New research suggests that eating sardines twice a week may help prevent type 2 diabetes. The study, published in Clinical Nutrition, was conducted by researchers at the Open University of Catalonia in Spain.
The team recruited 152 participants who had been diagnosed with prediabetes. All participants followed a nutrition plan designed to lower their risk of developing diabetes. One group added 200 grams of sardines per week to their diet, which is equivalent to about two cans. They were encouraged to eat the sardines whole, including the bones, to get the full range of nutrients.
Study findings
At the start of the study, 37% of the sardine-eating group were considered at high risk for diabetes. After one year, that percentage dropped to 8%. In the group that did not eat sardines, the share of high-risk participants went from 27% at the beginning to 22% 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, Ph.D., said in a news release that sardines are reasonably priced, easy to find, safe, and help prevent type 2 diabetes. She added that recommending sardines during medical checkups is simple and that the food is widely accepted.
Broader health benefits
Sardines are a sustainable seafood choice and are rich in omega-3 fatty acids, calcium, and other nutrients. Along with diabetes prevention, these nutrients have been linked to benefits such as improved vascular health and reduced menstrual cramp severity. People looking to add more healthy fat and protein to their diet may consider sardines in salads, on toast, or in pasta dishes.
The study highlights a practical dietary step that could help reduce diabetes risk without requiring expensive or hard-to-find foods. Researchers noted that the participants who ate sardines saw a sharp decline in their risk category over the course of one year, while the control group saw only a modest change.
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