A study published in Clinical Nutrition suggests that eating sardines twice a week may help prevent type 2 diabetes in people with prediabetes.
Researchers from the Open University of Catalonia in Spain recruited 152 participants diagnosed with prediabetes. Each person followed a nutrition plan designed to lower their diabetes risk. One group added 200 grams of sardines per week, roughly two cans. They were told to eat the fish whole, including the bones, to get the full nutritional benefit. The other group did not include sardines in their diet.
At the start of the study, 37 percent of the sardine group were considered at high risk for developing diabetes. After one year, that share dropped to 8 percent. In the group that did not eat sardines, the share of high-risk participants went from 27 percent to 22 percent over the same period.
The sardine group also showed improvements in cholesterol levels, blood pressure, insulin resistance, and hormone activity linked to how quickly the body breaks down sugar.
Lead researcher Diana Diaz Rizzolo, Ph.D., said in a news release that sardines are reasonably priced, easy to find, safe, and help prevent the onset of type 2 diabetes. She added that the food is easy to recommend during medical checkups and is widely accepted.
Sardines are a sustainable seafood choice rich in omega-3 fatty acids, calcium, and other nutrients. They have been associated with benefits for vascular health and menstrual cramps. People can add them to salads, toast, or pasta dishes.
The study appears in the journal Clinical Nutrition. The findings add to a body of research linking regular consumption of oily fish to lower risks of chronic disease, particularly metabolic conditions such as diabetes.
