We Need To Talk About Sardines
Is the huge hype over this tiny fish justified?
by The Candidly Team
We’re not sure how this happened, but suddenly sardines are the beautifully packaged item we find ourselves lusting after in the shops. Not perfumes. Not candles. TINNED FISH!
Here’s just a small visual sampling:
How did this come about? Well, TikTok had a lot to do with it. Post after post about the nutritional value of sardines seemed to make the fish even more appealing than its packaging.
But is this funny little food that’s been around forever worth all the fuss?
Let’s hit the highlights:
The perks of incorporating sardines into our diet:
1. They could have glorious heart health benefits.
Omega 3s have been associated with heart health and a 2023 review found that consuming omega-3s from sardines may be even better for you than supplements can provide, thanks to their robust nutrient profile. Combined with nutrients like calcium, potassium, magnesium, iron and zinc, the nutrients could lead to:
less inflammation
less oxidative stress
better blood flow
lower heart disease risk
Participants in another study who consumed sardines twice a week also showed an increase in HDL (or “good” cholesterol and a decrease in triglyceride levels and blood pressure.
2. They may reduce inflammation.
Thanks to their omega 3s as well as calcium, potassium, magnesium, zinc, iron, taurine, arginine, and more.
3. They could increase gray matter in the brain.
More research is needed but some indicates this is another big reward of those omega 3s.
4. They may make bones stronger.
Sardines contain 3 big bone-boosting things: vitamin D, calcium, and phosphorous. Because you consume sardines whole (skin and bones included), you can get many of these strengthening benefits.
5. They can support nerve function.
According to WebMD, “one serving of sardines provides over three times the amount of B12 most people need.” This is huge for the health of our nerves.
6. They could help with diabetes prevention.
Recent research showed that when older adults diagnosed with prediabetes ate sardines twice a week, they had a “significantly lower risk of developing type 2 diabetes compared to those in the control group.”
Two Notable Findings
Data analysis published in the British Medical Journal showed that “swapping red meat for ‘forage fish’, such as herring, sardines, and anchovies, could save up to 750,000 lives a year in 2050 and significantly reduce the prevalence of disability as a result of diet-related disease.” Where fish like sardines have been connected to the above mentioned health benefits, red and processed meat has been linked to ailments like coronary heart disease, stroke, diabetes, and bowel cancer.
In addition, A 2024 study found evidence linking the intake of whole-sized small fish with a reduced risk of all-cause and cancer mortality in Japanese women. After following 46,247 women aged 35 to 69 for nine years, the study found that those who ate small fish 1-3 times a month were 32 percent less likely to die.
According to the study, “Japanese people habitually eat small fish, such as whitebait {a term for many types of immature fish], Atlantic capelin, Japanese smelt, and small dried sardines. Importantly, it is common practice to consume small fish whole, including the head, bones, and organs, which are rich in micronutrients, such as calcium and vitamin A.” However, regular consumption of these types of fish is often “limited to several coastal or maritime countries.”
So, what’s inside a sardine that makes them so nutritious?
High in omega 3s (heart health, though be aware it also has sodium)
Good dose of protein (cell function, muscle and bone strength, immunity)
Excellent calcium source (bone health)
One of the few non-fortified food sources of vitamin D (bone health, immunity)
Great way to get B12 (blood and nerve health)
One of the fish with the lowest mercury levels
One of the more sustainable fish types
Are there downsides?
One thing to note is that these types of fish tend to have a high salt content, especially in cans or jars. So keep that in mind if you’re watching your sodium.
They can also contain heavy metals, and there are rising concerns over arsenic content in particular.
And so, as we learn more, it’s still best to consider them in moderation as part of a diet with lots of variety. The American Heart Association advises sticking to about 2 servings of fatty fish a week. And you can/ should always talk to your doctor about what’s best to add and avoid in your own personal diet.
How to Not Throw Up Eat Them
This brings us to how exactly to force these nutrient-packed fish down your gullet. Fear not. We have ideas - hide the spinach in the smoothie kind of ideas.
Smother it into a Green Goddess dressing or dip: Green Goddess is a gorgeous thing to dollop onto roasted or raw veggies. You can also use it on salads, sandwiches, and wraps. Sardines or anchovies are the secret ingredient no one wants to know is in there, but they’re also what make it deeply, deeply delicious. You can’t go wrong with this recipe, except we add half an avocado and use only Greek yogurt (instead of any mayo) because it honestly tastes the same. Also, don’t worry about having all the fresh herbs. The most important are basil and tarragon.
Blend up a restaurant level Caesar salad dressing. When you order a salty, savory, scrumptious Caesar salad, you’re eating anchovies, and you can easily swap in sardines when making it at home (though anchovies also have their benefits). We use THIS recipe to avoid fussing with raw egg.
Make a delectable lemony, capery, chili flaky pasta dish: Here’s the recipe. You’re welcome.
Serve them as a perfect, grabbable appetizer: It takes almost no time to grill or fry and serve with olive oil and oregano. Here’s how to do it. It may sound a little daunting, but dip it in an aioli or tzatziki and you’ll feel like you’re eating french fries in a tavern by the Mediterranean.
For 39 more ideas that are nothing short of gourmet, go here.
Where To Buy Them:
If you want to feel like a character in a Nancy Meyers movie, you can always have a chat with your local fishmonger about what’s available and how it can be eaten. But there are also seafood markets online that can ship to you for relatively low cost. And, of course, there are loads of tinned options at any nearby market. While a lot of canned fish might not come whole, there’s still plenty of nutrition to be had. We’ve heard good things about the following, which THIS ONE, which has less sodium and you can order online.
This article is for informational purposes only. It is not intended to be used in place of professional advice, medical treatment, or professional care in any way. This article is not intended to be and should not be a substitute for professional care, advice or treatment. Please consult with your physician or healthcare provider before changing any health regimen. This article is not intended to diagnose, treat, or prevent disease of any kind. Read our Terms & Conditions and Privacy Policy.
