I’m always pleased to offer dietary “prescriptions”. After all, I continuously preach about how you can eat your way to better health—literally.
And given the blood sugar control crisis we talked about yesterday, today’s topic is especially timely.
Because it turns out, there’s a new diabetes-crushing superfood on the block.
And if you happen to be a fan of these tiny fish, then this latest news will be music to your ears…
A dramatic drop in risk
According to a new trial, older prediabetics who ate a sardine-rich diet for a full year saw their risk of developing full-blown diabetes plummet, compared to people following a similar yet sardine-free diet.
Researchers enrolled 152 prediabetic patients over the age of 65 years for this study. Half of the patients ate 200 grams (about seven ounces) of sardines packed in olive oil per day—the entire sardine, bones included.
Ultimately, both the sardine eaters and the non-sardine eaters showed significant drops in HbA1c—an important measure of overall blood sugar control—and in fasting blood sugar.
Both groups also saw improvements in body weight, body mass index (BMI), waist and hip circumference, and overall body composition—even though neither program included any physical activity requirements.
But get this: At the start of the study, 37 percent of the subjects were at very high risk of developing type 2 diabetes, according to their Finnish Diabetes Risk Score (FINDRISC). After a year of eating sardines, however, that number dropped to just eight percent—while the control group showed no significant change at all.
When researchers took a closer look at metabolic parameters, it’s not hard to see why this difference emerged…
Benefits beyond blood sugar
For one thing, sardine eaters saw jumps in “good” HDL cholesterol and in adiponectin—a critical weight and glucose regulating hormone. They also saw drops in deadly triglyceride levels, insulin resistance, and blood pressure.
In addition, they experienced increases in numerous key nutrients—including omega-3 fatty acids, EPA and DHA, vitamin D, and fluorine.
Of course, all of this makes perfect sense. We know that the cardiovascular and other health benefits come from the unsaturated fats in oily fish. (That’s a main reason why these fats are a key component in Mediterranean-style eating plans like my Hamptons and A-List diets.)
But omega-3s aren’t the only nutrients that sardines offer. They also have high concentrations of taurine, which I often recommend for hypertension and tinnitus (ringing in the ears), among other ailments. This nutrient has hypoglycemic, antioxidant, and anti-inflammatory benefits—all things you want out of a “health food.”
Now, sardines may not be your cup of tea. I must admit I don’t really care for them myself. (Although I did eat them in Portugal a couple of years ago, and loved them—so maybe they will grow on me.)
But you have to admit—it’s pretty amazing what a simple change in diet can do. And that’s especially true in the fight against diabetes.
P.S. For a complete report on the various health threats that come along with a diabetes diagnosis—and how you can conquer blood sugar once and for all—I encourage you to check out the October 2016 issue of my Logical Health Alternatives newsletter (“The diabetes epidemic isn’t going away—but you don’t have to be its next victim”). Not yet a subscriber? Click here now to become one!
“Sardines Linked to Reduced Type 2 Diabetes Risk.” Medscape Medical News, 05/20/2021. (medscape.com/viewarticle/951528)