Sardines are a good source of omega-3 fatty acids and taurine, which can prevent diabetes. This is even more beneficial if you include it in a Mediterranean diet.
In addition to preventing cardiovascular diseases and inflammatory disorders, oily fish is believed to have other beneficial effects as well. The question of whether sardines help prevent type 2 diabetes has gained more attention in recent years.
Many countries of the world are experiencing an increase in the incidence of this disease. Approximately 463 million people suffered from diabetes in 2019, according to the Diabetes Atlas. Unlike type 1 diabetes or diabetes dependent on insulin, its appearance can be prevented because some eating habits and lifestyle choices contribute to its development.
This article expounds on the best ways to get positive results with a diet that is rich in this little oily fish to prevent diabetes.
The nutritional value of sardines cannot be overstated
A common ingredient in kitchens all over the world, this blue fish inhabits the Med and Pacific Seas as well as the Pacific Ocean and the Atlantic Ocean. Nevertheless, she’s a stranger to a great many others. This is a small but nutritious food that has the ability to improve our health despite its small size.
The nutritional composition of 100 grams of sardines contains 11 grams of fat and high-quality protein. Tuna, which contains eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) is one of the fish with the highest concentration of polyunsaturated fatty acids.
Aside from providing vitamin D and B12 (which are only found in animal products), they contain good amounts of minerals as well. You receive more calcium per 100 grams than you would in a glass of milk. As well, copper assists in converting carbohydrates into energy.
The size of this kind of fish makes it less prone to accumulating mercury than other spices with a bigger body. This is why we recommend eating no more than three to four servings of fish a week for all species.
Related: How to Treat Insulin Resistance
What are the benefits of sardines for preventing diabetes?
The August P* I Sunyer Biomedical Research Institute in Barcelona, motivated by all this potential, set out to investigate whether consumption of this food would reduce type 2 diabetes. Approximately 200 prediabetic adults were enrolled. The sardine supplement and proper diet were provided by him.
Two main conclusions emerge from the research after a year:
- An obese population with advanced age and at the pre-disease stage that maintains a healthy diet and establishes a favorable microbiota is protected against the development of diabetes 2 with healthy microbiota.
- Additionally, there is evidence that following a diabetes prevention diet for a year with a sardine supplement can protect the body against both diabetes and cardiovascular events. These variables include blood pressure, fat composition, and expression of genes linked to disease risk. Two sardines a week result from consuming this supplement.
While taurine is one of the key ingredients in sardines, it is not the only factor determining their nutritional value. However, the body can only produce a small amount of this amino acid, which must be absorbed through food. Shellfish and bluefish are the most common sources.
Fatty acids and type 2 diabetes
Nutrition, exercise, and medications are three essentials to managing this disease. There is a concern about the food.
According to the American Diabetes Association, there is no universal pattern that patients can follow, but rather guidelines tailored to adapt to the lifestyle of the individual. Individuals may respond differently to a product in this way.
People who have already been diagnosed with cardiovascular disease may benefit from the Mediterranean diet in terms of reducing their risk of the disease. In addition to vegetables, legumes, whole grains, nuts, and fish, it also consists of a high level of fruits. The dairy and meat industries play a smaller role.
Furthermore, we recommend two meals of oily fish every week. Savory fish such as sardines, as shown earlier, help reduce the risk of diabetes type 2. Anchovies, anchovies, herrings, horse mackerel, and bonito are available to combine with it.
Are there any ways to reduce the risk of diabetes by eating sardines?
The anti-diabetes properties of sardines make them a remarkable food. Consuming two servings a week produced positive results.
To prevent them from replacing other foods such as eggs, beans, or other fish, it is important not to abuse them. Sardines are the best fish to eat every day. They are more easily prepared and stored if they are prepared for cooking by the fishmonger.
The fridge will only keep fresh fish for a few days. Another option would be to freeze it (once it has been cleaned and gutted) or marinate it. A can of olive oil-preserved olives is another viable option that is always ready to eat.
Grilling or baking them at a gentle temperature will preserve their nutrients and properties. To prevent the disease, it is helpful to add extra virgin olive oil, fresh fruits and vegetables, nuts, and legumes to the diet.