Sardines are a type of small, oily fish that are commonly eaten from a can. Sardines are packed with nutrients like protein, healthy fats, vitamins, and minerals. Many people wonder if eating sardines can help with weight loss efforts. This article examines whether sardines in water are an effective food for losing weight.
Quick answers
Here are quick answers to common questions about sardines and weight loss:
- Sardines are very low in calories – one 3.75 ounce can contains about 191 calories.
- They are high in protein which helps keep you full and boosts metabolism.
- The healthy fats in sardines may help reduce inflammation and regulate appetite hormones.
- Sardines provide key nutrients that support a healthy metabolism.
- Eating sardines may help with weight loss when included as part of a balanced, calorie-controlled diet.
Nutritional profile of sardines
To understand if sardines in water can help with weight loss, it’s important to look at their nutritional makeup:
Low in calories
One of the biggest benefits of sardines for weight loss is that they are very low in calories. A standard 3.75 ounce can of sardines in water contains about:
- 191 calories
- 10.5 grams protein
- 10.5 grams fat
- 0 grams carbs
With only 191 calories per serving, sardines are a great low-calorie food option.
High in protein
Sardines are an excellent source of protein, with about 10.5 grams per 3.75 ounce can. Protein helps keep you feeling fuller for longer after eating. Having protein at meals may result in reduced calorie intake throughout the day by improving satiety.
Increasing protein intake also helps retain and build lean muscle mass when losing weight. More muscle mass equals a higher metabolic rate, so your body burns more calories round-the-clock.
Rich in omega-3 fatty acids
While high in fat, the types of fats found in sardines are very healthy. Sardines provide anti-inflammatory omega-3 fatty acids EPA and DHA. Omega-3 fats may help regulate appetite hormones, resulting in decreased hunger and more effective fat burning.
High in nutrients
Sardines supply an array of important vitamins and minerals, including:
- Vitamin B12 – supports energy levels and metabolism.
- Selenium – antioxidant that protects your cells.
- Vitamin D – regulates inflammation and aids fat loss.
- Calcium – needed for muscle contractions.
- Phosphorus – involved in energy production.
These nutrients support overall health and help optimize your body’s ability to shed pounds.
Weight loss benefits of sardines
Let’s now review some of the specific ways that eating sardines may promote weight loss:
Lower calorie intake
Because sardines are low in calories, substituting them for higher calorie foods can help create a calorie deficit needed for weight loss. Adding sardines to salads, pastas or grain bowls instead of higher calorie meats, for example, can reduce overall meal calories.
Increased satiety
The protein and healthy fats in sardines help increase feelings of fullness after eating. This leads to lower calorie consumption at subsequent meals, important for weight control.
Higher metabolism
As a lean protein source, sardines help build and maintain calorie-burning lean muscle mass. The many nutrients in sardines, like vitamin D, selenium, and phosphorus also support a fast metabolism.
Reduced inflammation
The anti-inflammatory omega-3 fats in sardines may help reduce systemic inflammation. Chronic inflammation can interfere with weight loss and even cause weight gain.
Appetite regulation
Eating sardines may help regulate levels of the hunger hormone ghrelin, resulting in decreased appetite. Their protein and omega-3 fats help control hunger signals.
Lower insulin resistance
Some research indicates sardines can help lower insulin resistance, which interferes with fat burning. Minerals like calcium and selenium in sardines support healthy insulin function.
Sample meal plan with sardines
To give you an idea of how to incorporate sardines into a healthy weight loss diet, here is a sample 1-day meal plan:
| Meal | Foods |
|---|---|
| Breakfast | Sardine toast – 1 toasted whole grain English muffin topped with 1/2 can sardines in water, 1 sliced tomato, and 1⁄4 avocado |
| Lunch | Sardine salad – 3 cups mixed greens, 1/2 can sardines, 1⁄4 cup chickpeas, 1⁄4 cup cherry tomatoes, 1⁄4 cup cucumber, 1 Tbsp balsamic vinaigrette |
| Dinner | Sheet pan sardines and veggies -1 can sardines, 1 cup Brussels sprouts, 1 cup broccoli, drizzle with olive oil, salt, pepper, and lemon juice. Bake at 400°F for 20 minutes. |
| Snack | 1 medium apple with 1 Tbsp natural peanut butter |
As you can see, sardines can be included at breakfast, lunch, dinner, or as snacks. Get creative and come up with your own tasty sardine recipes for weight loss!
Best practices for weight loss with sardines
To maximize the weight loss benefits of sardines, keep these tips in mind:
- Watch your portion sizes. While nutritious, sardines are still a high-fat food. Stick to about 1⁄2 – 1 can per serving.
- Select sardines canned in water for fewer calories than oil-packed varieties.
- Enjoy sardines as part of a reduced calorie diet, not in addition to your usual intake.
- Increase your physical activity when eating more sardines to create an overall calorie deficit.
- Pair sardines with non-starchy veggies, fruits, and whole grains for fiber and nutrients.
- Listen to your hunger/fullness cues – sardines can help control overeating.
Potential downsides of sardines for weight loss
While they offer many benefits, there are a couple potential downsides to watch for when eating sardines for weight loss:
High sodium content
Like most canned foods, sardines tend to be high in sodium. Too much sodium can cause fluid retention or elevated blood pressure in some people. Look for low sodium varieties or rinse sardines before use to cut down on the salt.
Not vegetarian/vegan friendly
Because sardines come from fish, they are not suitable for vegetarian or vegan diets. People following plant-based diets will need to find alternate protein sources to get the satiety benefits.
Possible mercury exposure
Larger, long-lived fish tend to have higher mercury levels. Sardines are small, short-lived fish that are lower on the food chain. However, it’s still smart to enjoy a variety of seafood rather than sardines everyday.
Allergies
Some people are allergic to fish and need to avoid sardines altogether. Discontinue use if any allergy symptoms develop.
The bottom line
Overall, sardines are an excellent food choice for those looking to lose weight. They are very low in calories, but high in protein, healthy fats, and vital nutrients. By providing satiety, boosting metabolism, reducing inflammation, and regulating appetite hormones, sardines promote weight loss. Include sardines as part of a balanced, reduced calorie diet, along with plenty of vegetables and whole foods, for best results. Portion control remains key, even when eating healthy, low-calorie foods like sardines.
Conclusion
Sardines are an amazing food for weight loss. They check all the boxes – low calorie, high protein, healthy fats, and plenty of beneficial vitamins and minerals. By packing your diet with nutrient-dense foods like sardines, you can drop pounds without hunger or deprivation. Substitute canned sardines for some higher calorie foods or add them to salads, grain bowls, and veggie dishes for a flavor and nutrition boost.
Just be mindful of portion sizes, as sardines are still relatively high in fat. By enjoying sardines as part of an overall balanced reduced-calorie diet, along with regular exercise, you can unlock their full weight loss potential. Sardines offer a healthful and slimming way to meet your protein needs while supporting metabolism, inflammation, satiety and more. Let the small but mighty sardine help you achieve your greatest weight loss goals!
