When I was a teenager we ate sardines all of the time. I have no idea when they became “ICK” to me. So when I heard of people using them as a way to fast, it was not something I was interested in BUT I do love doing experiments just to see how my body reacts. It took me quite a while to get there. My first try lasted 2 1/2 days and I couldn’t even LOOK at a sardine for months afterwards. However when it comes to nutrient powerhouses, sardines are seriously one of the top in the food world. These tiny fish pack a serious punch for health, weight loss, blood sugar regulation and overall vitality.
Here’s why they deserve a spot in your life and how to get over the ICK factor is that is an issue for you, too:
Nutritional Goldmine
Sardines are rich in DHA+ omega-3 fatty acids (see my post about DHA), vitamin D and calcium (for strong bones), and selenium (for immune support). They also provide high-quality protein, B12 for energy, and even a boost of collagen for skin and joint health. Yep, these tiny things do it all. Also, you are eating Nose to Tail. Sardines to have noses, and you are eating everything: skin, fins, bones and the meat. It’s a good thing.
Weight Loss Helper
Sardines can support your weight loss journey in a few ways.
- Nutrient density – when calorie cutting it can be hard to get all of the nutrients you need. Sardines to the rescue! They can help you meet some of those goals
- They can keep your fuller because of the healthy amount of protein and fat.
- When eaten in place of a meal a few times a week or as an extra meal, they are an excellent choice. Yes, somedays we just need an extra meal, so lets make it an extra nutrient dense choice.
- Easy to transport and eat anywhere. This is my Go To snack on beach days. I pop open the can, drain out the liquid and eat the sardines. Toss the can in the trash – and Lunch is done. I usually have a can of sardines and a can of salmon.
- Why do I do this on beach days? Sardines and sunlight together can be a powerful combo. Sardines are rich in omega-3s and vitamin D, which is essential for calcium absorption, bone health, and immune function, right? Well, sunlight helps your body produce vitamin D naturally and that complements the vitamin D found in sardines. By combining these, you can optimize vitamin D levels and promote a healthy inflammatory response, making it a great duo. Sunshine is good all of the time, but when coupled with high DHA foods like sardines and salmon, it is an extra good thing.
- Doing a 3 day sardine fast where you only eat sardines for 3 days will help reset metabolism, elevate ketone levels and help regulate blood sugar.
- Here is a study about it if you want to read more: The TLDR of the study: This study supports the idea that sardines may aid in weight loss. It shows that sardine by-product proteins (SBy-P) can reduce food intake, body weight gain, and serum leptin levels in diet-induced obese rats. Additionally, these proteins improved blood lipid profiles by reducing LDL and total cholesterol while increasing HDL levels. They also had antioxidant effects and enhanced reverse cholesterol transport, suggesting potential benefits for managing obesity and associated complications. These findings highlight sardines’ lipid-lowering and metabolic health benefits, supporting their role in weight management.
Skin Care and Joint Care
Yes, sardines can contribute to healthier and younger-looking skin. WHAT? For all the reasons we’ve already listed, all of those things have a rich nutrient profile that reduces inflammation, improve skin elasticity and can hydrate the skin from within. There is also collagen and elastin support from the collagen, protein, selenium and zinc. These help with skin firmness and protect the skin cells from oxidative damage. Then out hero vitamin, Vitamin D. It is essential for skin repair and cell growth. All of this extends to joint health by reducing inflammation and supporting cartilage repair through omega-3s and proteins.
Versatility and Convenience
Broiled, fried, or eaten straight from the can, sardines fit into any routine. While cooking methods can alter their fat profile, they remain nutrient-dense regardless of preparation. Broiling is a better choice than frying, imo, since you do not add extra fat and you can get them crispy pretty fast. First, when they get crunchy they lose a LOT of the ickiness. But they lose some of the fat, so I add in a 1 teaspoon of MCT oil. You can use butter, ghee, tallow. .. your choice. I like C-8 MCT since it doesn’t have a flavor profile and helps with ketone production. I prefer Bulletproof Brain Octane brand. How I did this is eat 2 cans of sardines at breakfast just after sunrise, 1 can about 11am, then 2 more at 3pm and then fast until breakfast. Drink water or hot tea. Stay away from caffeine or reduce it significantly as it can elevate blood sugar. I like to drink decaf and add the teaspoon of MCT oil to it, blend it in and have that when I eat the sardines, and I like my sardines broiled but I eat them straight from the can, too. It depends on the brand. Some are actually good while others definitely benefit from broiling.
Ways to eat them
There are so many ways you can enjoy sardines! It has to be a specific brand of smoked sardines for me to eat them right out of the container, but even the cheap ones from Trader Joes are good broiled with nothing else on them. But if you want to add flavor
Here are a few options:
- Mustard: Just a dab of a good mustard is a nice combo for the richness of the sardines.
- Hot Sauce: For some heat, drizzle hot sauce over sardines to give them a spicy flavor. This is not my favorite choice or I have not found a good hot sauce yet.
- Mayo: Mixing sardines with a bit of mayo is a good choice. You can use a flavored mayo like Chipotle
- Lemon and Herbs: Add fresh lemon juice and herbs like parsley or dill. A sprinkle of celery salt is good, too.
- Pluck Seasoning – If you haven’t heard of Pluck, it is a healthy choice as it is made from organ meats but comes in a bunch of fun flavors. I like the All Purpose and the Spicy
- Avocado: Serve sardines with mash avocado. It will be creamy with lumps, but it is good.
- To Broil: Air fryer set on Broil 450* for 7 -8 minutes.
- Sourkraut: A side dish of fermented sauerkraut is a nice offset for the crunchy broiled sardines. This is currently my favorite. I only do 1 Tablespoon per meal.
Summing it all up
Sardines are a sustainable choice, low in mercury and abundant in the wild. They are inexpensive unless popping for one of the elite brands out there.
But, no matter if you are trying to gain weight, put on muscle, just wanting to be as healthy as can be or to drop a few pounds of fat, sardines are a good choice. Give them a try, and let these little fish do big things for your health!
Disclaimer: This is not medical advice. Linda is not a doctor. Please consult with your own healthcare practitioner before making any changes to your diet or lifestyle. Nothing Linda posts is to be taken as medical advice.
Affiliate Disclaimer: Some links on this page are affiliate links, which means I may earn a small commission if you make a purchase through them, at no extra cost to you. I only recommend products I truly believe in. Thank you for supporting my work!
Citations: Fouad Affane, Sabrine Louala, Nour el Imane Harrat, Fatima Bensalah, Hadjera Chekkal, Amine Allaoui, Myriem Lamri-Senhadji,
Hypolipidemic, antioxidant and antiatherogenic property of sardine by-products proteins in high-fat diet induced obese rats, Life Sciences,
Volume 199, 2018, Pages 16-22, ISSN 0024-3205, https://doi.org/10.1016/j.lfs.2018.03.001
