What do nutritionists say about canned sardines?
To eat or not to eat canned sardines? Here's what nutrition experts want you to know.
There are many reasons to eat more canned sardines or other fish. Canned sardines are a valuable food product with many health benefits. Nutritionists say they can help boost heart health because of their high levels of omega-3 fatty acids, which reduce inflammation and oxidative stress. Sardines can also help prevent type 2 diabetes, as studies show that regular consumption of sardines reduces the risk of developing the disease. In addition, sardines are an excellent source of calcium and vitamin D, which help maintain healthy bones and may have a positive effect on cognitive health. Certified nutritionists recommend including canned sardines in your diet in recommended amounts because they are more nutritious and safer than some other canned fish, such as tuna.
Canned fish, such as canned sardines, is a quick and convenient way to add seafood to your diet. 2020-2025 The American Dietary Guidelines recommend eating 226-340 grams of seafood (or about two to three 120g cans) per week to get the maximum health benefits it can provide. In this article, we'll take a closer look at what certified nutritionists want you to know about canned sardines and why you should include them in your healthy diet.
HEALTH BENEFITS OF CANNED SARDINES
May help improve cardiovascular health
Cardiovascular disease is the leading cause of death among adults in the United States, so efforts to reduce the prevalence of these health problems are critical. The most recent review was published in 2023. in April in the journal Frontiers in Nutrition, found that the omega-3 content of sardines has important effects on heart health and that their consumption may offer more benefits than oral supplements. Scientists are investigating the synergistic relationship between sardine omega-3 and nutrients such as calcium, potassium, magnesium, iron and zinc. When these natural nutrients work together, they can help reduce inflammation and oxidative stress in the body (oxidative stress weakens a person's immunity), promote circulation, and reduce the risk of cardiovascular disease.
May help prevent type 2 diabetes
According to the Centers for Disease Control and Prevention, about 96 million U.S. adults—that's 1 in 3—have pre-diabetes. Preventive efforts to prevent this condition from progressing to type 2 diabetes are critical, and the nutrients in canned sardines can make a big difference.
in 2021 Research published in the journal Clinical Nutrition examined the effects of consuming sardines twice a week in older adults diagnosed with pre-diabetes. In this randomized controlled clinical trial, which is considered the "gold" standard in research, researchers found that individuals who received sardines as part of their nutritional program had a significantly lower risk of developing type 2 diabetes compared to a control group who received only dietary supplements. consultations without including sardines in the diet. Participants who ate sardines also had higher levels of HDL cholesterol ("good" cholesterol) and lower triglyceride levels and blood pressure.
According to the Lithuanian Institute of Hygiene, in Lithuania in 2022 154,681 individuals had diabetes mellitus (CD) (E10–E14), ie 1 in 20 men and 1 in 17 women. The number of patients in 2014-2022. gradually increased: the number of children with CD increased by 34 percent, adults by 28.8 percent.
Type 2 CD is usually diagnosed at an older age: in men, 70-79 years. in the age group (172/1000 men), for women a little later - 75-79 years. (185/1000 women) and 80-84 years. age (182/1000 women).
Can help strengthen human bones
Protecting bone health is important for healthy human aging. Canned sardines are naturally full of calcium and vitamin D, two essential nutrients that play an important role in maintaining bone health. in 2017 Research published in the Journal of Osteoporosis shows that insufficient intake of important macro and micronutrients such as calcium and vitamin D can negatively affect bone health and prolong the time it takes for the body to repair bones after injuries in the elderly. Other studies have also highlighted the beneficial effects that the nutrient composition of fish such as sardines can have in the treatment of hip fractures.
Certified nutritionist Lauren Manaker, MS, RDN, LD , agrees that encouraging Americans to eat more sardines could benefit bone health. She states: “Many canned sardine products are pitted, which can be an added nutritional benefit. Those small bones are full of calcium and vitamin D, which play an important role in maintaining bone health as people age."
Osteoporosis is an important health problem in Lithuania as well, especially among older people. According to the data of the Lithuanian Department of Statistics, osteoporosis is often diagnosed only after bone fractures, as the disease can progress for a long time without any symptoms. in 2023 according to data, about 50% of women and 25% of men over 50 years of age suffer from an increased risk of bone fractures.
Lithuanian health specialists emphasize that the main risk factors for osteoporosis are immutable, such as age and heredity, but poor nutrition and lack of physical activity also play an important role. It is especially important to ensure a sufficient amount of calcium and vitamin D in the diet, because the lack of these trace elements contributes to the decrease in bone density.
May support brain health
The cognitive health benefits of omega-3 fatty acids have received much attention over the years. in 2018 A review published in the journal Nutrients evaluated the results of 25 randomized control trials that examined the role of omega-3 supplements in brain health across the lifespan. The researchers found that people who supplemented their diets with DHA and EPA (two types of omega-3s) showed improved blood biomarkers that resulted in health benefits regardless of age. Higher omega-3 intake also improved mental ability in school-aged children and cognitive function in older adults.
Although there is a growing body of evidence supporting the benefits of omega-3 supplements, nutritionists recommend that consumers consider their diet first. Dietitian Lauren Manaker, MS, RDN, LD, says, “Eating canned sardines may have positive effects on cognitive health. They're also a great way to increase your DHA intake, given that most Americans don't get enough of this important fatty acid in their diets."
Nutritional value of canned sardines
Canned sardines are nutritional powerhouses. You can find more about the nutritional value of these canned fish in the article " Sardines are one of the most nutritious fish in the world! ". My doctor.
Frequently Asked Questions
Are canned sardines a processed food?
Canned sardines are considered processed food, just like any other food that has been changed from its original state is considered processed. But in this case, "processed" simply means ready for consumption. Canned sardines should not be considered a "bad" food because of their processing.
Is it healthy to eat canned sardines every day?
Yes, both dietitians, Shea Rawn and Manaker say that it is okay to eat canned sardines daily, but it is recommended not to exceed a weekly seafood intake of 2-3 cans per week (depending on age and individual factors). If you consume a small amount of canned sardines every day, there should be no reason to worry.
Are canned sardines better than canned tuna?
Shea Rawn and Manaker advise consumers to be aware of the mercury content in canned tuna, which is much higher than canned sardines. Shea Rawn states, "Canned sardines are much lower in mercury than canned tuna (both albacore and albacore) because sardines are smaller fish and mercury levels in fish tend to increase as you move up the food chain."
Also, as mentioned in other articles " 7 Reasons Why Portuguese Canned Sardines Are a Better Choice " and " Sprats or Sardines?" Baltic sprats are not Portuguese sardines! ", the quality and safety of fish depends greatly on the waters in which they live and are caught.
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2 comments
Dear Peter,
The sodium content in canned sardines can be a concern for individuals with specific health conditions, such as hypertension, kidney disease, or those on a low-sodium diet. However, the level of sodium in a product depends largely on how the sardines are prepared and preserved. Let’s analyze nutritional information for one of our products:
Sardines in organic virgin olive oil (BIO) | Cantara CREATIVE https://sardinele.lt/en/products/sardines-in-organic-first-cold-pressed-olive-oil-bio-cantara-creative
General Observations
1. Salt Content (0.5 g/100 g):
- This is a relatively low salt content for canned sardines, as some varieties can contain over 1.5 g of salt per 100 g.
- For reference, the World Health Organization (WHO) recommends a daily salt intake of less than 5 g (about 2,000 mg of sodium) for adults. A serving of 100 g from this product would contribute only 10% of the daily recommended limit, which is manageable for most people, even those mindful of sodium intake.
2. Protein (24 g/100 g):
- Sardines are an excellent source of protein, offering a high-quality, complete protein that supports muscle repair, immune function, and overall health.
3. Fat Content (12 g/100 g, of which saturated fats 3 g):
- Sardines contain beneficial fats, particularly omega-3 fatty acids, which support cardiovascular and brain health.
- The saturated fat content is moderate and should not be a concern when consumed as part of a balanced diet.
4. Carbohydrates (0 g):
- The absence of carbohydrates makes sardines a good option for low-carb or ketogenic diets.
5. Energy Content (854 kJ / 204 kcal):
- Sardines are nutrient-dense and provide a significant amount of energy for their serving size, making them ideal for those seeking a healthy, high-energy snack or meal addition.
Evaluation of This Product
This specific product, with 0.5 g of salt per 100 g, is a healthier choice. It is well-suited for the general population, including individuals mindful of their sodium intake.
However:
• For People on Low-Sodium Diets: While this product is low in salt for sardines, it may still require moderation if someone is strictly limiting sodium intake.
• For the General Population: This product provides a great balance of protein, healthy fats, and low sodium, making it an excellent addition to a healthy diet.
Conclusion
The sodium content of canned sardines in this product is unlikely to pose a problem for most individuals, given its relatively low salt level. However, for those with specific health conditions it’s important to consume them in moderation as part of a varied diet. Additionally, pairing sardines with fresh or low-sodium foods, such as salads or vegetables, can help balance overall sodium intake.
Disclaimer:
The information provided above is for general informational purposes only and should not be considered medical advice. We cannot take responsibility for any potential health implications based on this evaluation. Individuals with specific health conditions or dietary concerns should consult their doctor or a qualified healthcare professional to determine the suitability of canned sardines for their personal health needs.
SARDINELE
Thank you for this article I found it very informative I was wondering can you tell me if the Sodium content of canned Sardines is high? And if this may be a problem?
Peter devry
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