The best known and studied beneficial effects of oily fish are related to the prevention of cardiovascular diseases and inflammatory problems. But in recent years, interest has grown to know if sardines help reduce the risk of type 2 diabetes.
The incidence of this disease is increasing in many countries of the world. According to the Diabetes Atlas, in 2019 463 million people suffered from it. But unlike type 1 or insulin-dependent, its appearance can be prevented as it is related to some eating and lifestyle habits.
The following article details the latest scientific results about the diet for the prevention of diabetes and how to enrich it with this little oily fish to obtain positive results.
Sardines are a nutritional treasure
Abundant in the Mediterranean Sea, the Atlantic and the Pacific, this blue fish has a habitual presence in the kitchens of many countries. On the other hand, in others she is a true stranger. Despite its small size, it has a good amount of nutrients that make it a food with the ability to improve our health.
In its nutritional composition it can be seen that 100 grams of sardines provide 24 grams of proteins of high biological value and 11 grams of fat. Of the latter, half in the form of omega 3 polyunsaturated fatty acids, being one of the fish with the highest amount of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
In addition, they provide vitamin D and B12 (which is only found in animal sources) and good amounts of some minerals. In 100 grams you can get more calcium than in a glass of milk. There is also the presence of copper that participates in obtaining energy from carbohydrates.
It is important to note that this type of fish is small in size, so the amount of mercury that accumulates in its body is less than in other larger spices. For this reason, it is recommended its intake between 3 and 4 servings per week among all species of fish.
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