A new study published in Clinical Nutrition suggests that eating sardines may help prevent the onset of type 2 diabetes. Researchers from the Open University of Catalonia in Spain studied 152 participants diagnosed with prediabetes. All followed a nutrition plan aimed at lowering their risk of diabetes. One group added 200 grams of sardines per week, roughly two cans, to their diet. They were encouraged to eat the fish whole, including the bones, to maximize the nutrients.
At the start of the study, 37% of the sardine-eating group were considered at high risk for developing diabetes. After one year, that share dropped to just 8%. In the group that did not eat sardines, the high-risk rate fell from 27% to 22% over the same period. 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 not only affordable and easy to find, but also safe and effective in preventing type 2 diabetes. She noted that the fish is easy to recommend during medical checkups and is widely accepted by the population.
The study adds to evidence that oily fish provide important nutrients such as omega-3 fatty acids and calcium. Sardines are considered a sustainable seafood choice and contain compounds that may support vascular health and reduce inflammation. Some research has linked regular consumption of small, oily fish to lower rates of chronic diseases.
For people looking to reduce their diabetes risk or simply add more healthy fats and protein to their diet, sardines appear to be a practical option. They can be eaten in salads, on toast, or as part of pasta dishes. The findings highlight the potential of a simple, whole food to make a measurable difference in metabolic health over time.
