Sardines are small schooling fish, typically measuring 15-30 cm long, found widely in many oceans worldwide. This fish has soft, oily flesh and can be prepared in various ways, including grilling, steaming, canning, or serving with salads.

Supports blood sugar control

According to Health, blood sugar spikes are primarily caused by simple carbohydrates. Sardines contain no carbohydrates, so they do not cause blood sugar levels to rise after consumption. This fish also contains other beneficial nutrients:

Protein: A can of sardines contains 22,6 g of protein, which can slow gastric emptying. This slower digestion ensures sugar is consumed and released gradually into the bloodstream.

Sardines are rich in omega-3 fatty acids and protein. *Photo: Dung Le*

Healthy fats: Sardines are rich in omega-3, a healthy unsaturated fat that can reduce inflammation and improve insulin sensitivity. Insulin is a hormone that transports glucose from the blood into cells, maintaining normal blood sugar levels. Foods containing healthy fats can also slow digestion.

Magnesium and vitamin D: Sardines are a good source of magnesium and vitamin D, both contributing to stable blood sugar levels.

Taurine: This amino acid, found in sardines, helps improve the body's response to insulin, leading to better blood sugar control.

Reduces risk of cardiovascular complications

According to WebMD, cardiovascular disease is a common complication for diabetics. Regular consumption of sardines can enhance heart health in several ways. Sardines contain omega-3 fatty acids, which help control triglyceride levels in the body. High triglyceride levels can contribute to fat accumulation in arteries, increasing the risk of stroke and heart attack.

Chronic inflammation can increase the risk of insulin resistance, blood sugar dysregulation, and vascular damage, thereby promoting atherosclerosis in the arteries. The omega-3 fatty acids in sardines have anti-inflammatory properties, which help protect cardiovascular health. This fish also provides various minerals, including potassium, magnesium, zinc, calcium, and iron, supporting healthy cardiovascular function.

Reduces oxidative stress

Oxidative stress exacerbates insulin resistance, thereby reducing the body's ability to produce and absorb insulin, leading to blood sugar spikes. Oxidative stress also promotes endothelial damage (blood vessels), causes inflammation, accelerates plaque formation, and destroys nerves and small blood vessels in the eyes and kidneys.

These factors increase the risk of cardiovascular, eye, and kidney complications in diabetics. Sardines contain numerous nutrients, including calcium, potassium, magnesium, zinc, iron, taurine, arginine, and omega-3, which help reduce mild inflammation and oxidative stress.

The American Heart Association recommends that adults consume two servings of sardines per week. Prioritize steaming or preparing them in soup over deep-frying or consuming canned varieties to better control calorie, sodium, and unhealthy fat intake.